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Intermediate
Single session
Back Attack
Rows for thickness, pulldowns for width — a complete back in one session.
Duration
40 min
Exercises
6
Total sets
19
Level
Intermediate
MusclesBack
KitResistance band set
Build a back that looks as strong as it is. Heavy rows develop mid-back thickness; lat pulldowns from wide and reverse grips build the width that creates a V-taper. Finish with single-arm work to even out both sides.
How to run it: Warm up for 5 minutes with light, easy movement. Work through the blocks top to bottom. Pick a band where the last 2 reps of every set are genuinely hard. Tap each exercise as you finish it, and use the built-in rest timer between sets.
0/6exercises done
1
Warm-up
- 2 × 15
2
Thickness
Drive the elbows back, squeeze the shoulder blades together.
- 4 × 10–12
- 3 × 12
3
Width
- 4 × 12
- 3 × 12–15
4
Finisher
Even out left and right — match reps to your weaker side.
- 3 × 12 / side
More single-session workouts
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