The full breakdown. What it is, why it matters, how to use it.
The back is composed of the latissimus dorsi (width), trapezius (upper back and neck), rhomboids (scapular retraction), erector spinae (spinal extension), and smaller stabilizers. A strong back is essential for posture, injury prevention, and performance in every major lift. Train it with horizontal pulls (rows) and vertical pulls (pull-ups/pulldowns).
Real Questions
How many back exercises per week?
4–8 direct sets of horizontal pulling and 4–8 sets of vertical pulling, 2–3 times per week.
Should I train back or chest first?
Most people are anterior-dominant from sitting. Prioritize back training or alternate which you train first.
Related Terms
- Anatomy
Lats (Latissimus Dorsi)
The large back muscles that pull the arm down and in — key for the V-taper look.
Open - Anatomy
Posterior Chain
The muscles along the back of your body — glutes, hamstrings, lower back, and upper back.
Open - Training
Compound Lift
A multi-joint exercise that trains several muscle groups at once.
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