TSG Fitness, the leading Sports Performance Center in Egypt
, offers this comprehensive, ultimate back workout guide offers to help you build a powerful and well-defined back. Our program combines scientific exercise selection, biomechanical principles, and training innovations that maximize the development of the key back muscles while ensuring injury prevention.
Back Day Workout
Focused sessions target the major back muscle groups with compound lifts and targeted accessory movements designed to increase width, thickness, and functional strength.
The Problem with Typical Back Workouts
Many trainees neglect proper form or limit exercises to basic pulls, leading to muscular imbalances and limited progress. At TSG Fitness, we emphasize technique and progressive overload coupled with comprehensive movement evaluation (FMS + K-Force for 1,000 ج.م).
The 5 Muscle Groups of the Back
- Latissimus dorsi (lats)
- Trapezius (upper, middle, lower)
- Rhomboids
- Erector spinae
- Posterior deltoids and teres major
What Are the Muscle Groups of the Back?
Understanding anatomy is essential for balanced training: The broad lats create the V-shape, traps contribute to upper back thickness, rhomboids control scapular retraction, and erector spinae stabilize the spine during lifts.
Back Day Workout: Step by Step
Compound Lifts
Barbell Deadlift
Engages the entire posterior chain and reinforces back strength foundationally.
Weighted Chin Up
Increases upper back and biceps strength with vertical pulling emphasis.
Switching Grips
Alternate between pronated, supinated, and neutral grips to maximize engagement and reduce overuse injuries.
Wide Grip Pull-Up
Places greater emphasis on the lats, promoting back width.
Explosivity
Accent variation with explosive concentric pulls to stimulate fast-twitch muscle fibers.
Barbell Dead Row
Develops mid-back thickness and scapular stability.
The Lats
The largest back muscle, involved primarily in shoulder adduction, extension, and internal rotation.
Option 1: Alternating High Cable Row
Targets lats with constant tension and controlled movement.
The Upper Traps
Focus on shrugs and rowing variations for improved posture and upper back density.
Back Day Workout FAQs
Is 5 exercises enough for back day?
Yes, if selected and executed with proper form and intensity.
How many exercises should I do on back day?
3-5 compound and accessory exercises provide balanced stimulus.
How should I split up my back days?
Incorporate heavy compound lifts first, accessory muscle focus later.
Is it OK to train back every day?
No, allow 48-72 hours of recovery between intense back days.
Is deadlift good on back day?
Absolutely, it’s a cornerstone back and posterior chain builder.
Upper/Outer Lats
Exercises include wide-grip pulldowns, straight-arm pulldowns, and single-arm cable rows.
Bentover Barbell Row (Wide Grip)
Emphasizes mid-back thickness with a wide grip.
Exercise Variations (with URLs)
- Bent Over Dumbbell Row
- One Arm Dumbbell Row
- Bent Over Row
- Seated Cable Row
- Tripod Dumbbell Row
- Neutral Grip Chest Supported Dumbbell Row
… and many more cutting-edge TSG Fitness-approved variations.
Explore detailed technique videos and coaching on the
.
Unlock your full back potential with TSG Fitness, utilizing advanced assessment tools and expert coaching to effect transformative improvements in strength, shape, and function.
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