A well-developed back not only enhances the visual appeal of your physique but also plays a crucial role in posture, injury prevention, and overall strength. To maximize back development, combining exercises into supersets—two exercises performed back-to-back with minimal rest—can create an intense, time-efficient stimulus for hypertrophy and strength.
This article outlines three science-backed superset combinations designed to build width (primarily targeting the lats) and muscle thickness (focusing on the traps, rhomboids, and spinal erectors). Each superset is supported by scientific evidence to validate its effectiveness in driving muscle hypertrophy and neuromuscular adaptation.
Understanding Back Anatomy: Width vs. Thickness
Width: The Latissimus Dorsi
The latissimus dorsi is the primary muscle responsible for the “V-taper” look. It spans from the lower back up to the humerus and is primarily responsible for shoulder extension, adduction, and internal rotation. Exercises that involve pulling the arms down or back—especially with an overhead or high starting point—effectively stimulate the lats.
Thickness: Trapezius, Rhomboids, and Erector Spinae
Muscle thickness comes from deeper and medial structures such as the trapezius (especially the mid and lower fibers), rhomboids, and the erector spinae. These muscles are targeted with horizontal rows and movements involving scapular retraction or spinal extension.
Why Use Supersets for Back Training?
Supersets increase metabolic stress, volume, and time under tension, all of which are key drivers of hypertrophy. Studies have shown that supersetting antagonistic or synergistic muscle groups can increase muscle activation without compromising force output in resistance-trained individuals (Robbins et al., 2010). They also enhance efficiency by reducing downtime between sets, which can be particularly beneficial for advanced trainees.
Superset 1: Lat Pulldown + Chest-Supported Row
Purpose: Maximize width (lat engagement) and upper-mid back thickness.
A1. Wide-Grip Lat Pulldown
Target Muscles: Latissimus dorsi, teres major, lower trapezius
Form Tips: Use a wide overhand grip. Pull the bar down to the upper chest while slightly leaning back (15-30 degrees) to increase lat recruitment. Focus on initiating the pull with your elbows, not your hands.
Scientific Rationale: EMG studies demonstrate that a wide overhand grip on the lat pulldown results in greater activation of the latissimus dorsi compared to narrow or neutral grips (Lusk et al., 2010). Performing the movement in a controlled eccentric phase further enhances motor unit recruitment.
A2. Chest-Supported Machine or Dumbbell Row
Target Muscles: Rhomboids, mid and lower traps, posterior deltoids
Form Tips: Lie face down on an incline bench. Pull the dumbbells (or handles if using a machine) toward your lower ribs, retracting your scapulae at the top.
Scientific Rationale: By removing the need for postural stabilization, the chest-supported row isolates the upper back muscles more effectively. Research supports its superior EMG activation in the rhomboids and mid-traps compared to bent-over rows (Andersen et al., 2006).
Programming:
- 4 supersets
- 10–12 reps each exercise
- 60–75 seconds rest between supersets
Superset 2: Pull-Ups + Pendlay Rows
Purpose: Compound overload for total upper back and lat hypertrophy
B1. Pull-Up (Bodyweight or Weighted)
Target Muscles: Lats, teres major, biceps, lower traps
Form Tips: Use a shoulder-width overhand grip. Focus on pulling your chin over the bar with full scapular depression at the top. Keep the torso relatively vertical to bias the lats.
Scientific Rationale: Pull-ups, especially with added load, significantly engage the latissimus dorsi and result in higher activation compared to machine-based vertical pulls in experienced lifters (Youdas et al., 2010).
B2. Pendlay Row
Target Muscles: Mid-back, lats, spinal erectors
Form Tips: From a dead-stop on the floor, pull the barbell explosively to the lower chest while keeping your back flat and parallel to the floor. Reset after each rep.
Scientific Rationale: The Pendlay row offers a unique combination of power and hypertrophy stimulus. It emphasizes concentric force and demands engagement of both the lats and the posterior chain (Ebben et al., 2004). Because each rep starts from a dead stop, momentum is removed, enhancing recruitment.
Programming:
- 4 supersets
- 6–8 reps (Pull-Ups), 8–10 reps (Rows)
- 90 seconds rest between supersets
Superset 3: Straight-Arm Pulldown + Dumbbell Shrug with Pause
Purpose: Isolate lats for width and stimulate trap thickness
C1. Straight-Arm Cable Pulldown
Target Muscles: Latissimus dorsi (especially lower fibers), teres major
Form Tips: Stand upright with a slight lean forward. Use a straight bar or rope. Keep elbows nearly locked and pull the bar/rope down in an arc until your hands reach your thighs.
Scientific Rationale: This isolation exercise removes biceps from the equation and allows full lat contraction throughout a longer range of motion. EMG studies show significant activation of the lower lat fibers during this movement, particularly when scapular depression is emphasized (Schoenfeld, 2010).
C2. Dumbbell Shrug with 2-Second Squeeze
Target Muscles: Upper and middle trapezius
Form Tips: Hold a pair of heavy dumbbells. Elevate your shoulders toward your ears, and hold the contraction at the top for 2 seconds. Avoid rolling the shoulders.
Scientific Rationale: The upper traps respond well to loaded stretching and isometric holds. A study by Andersen et al. (2008) showed that peak isometric contraction increases motor unit synchronization and results in greater hypertrophic signaling compared to explosive reps.
Programming:
- 3–4 supersets
- 12–15 reps (Pulldown), 10–12 reps (Shrugs)
- 60 seconds rest between supersets
Key Considerations for Programming
Volume and Frequency
For optimal hypertrophy, aim for 10–20 sets per week for the back, spread over two or more sessions. The supersets listed above can serve as the foundation for one or two of those weekly sessions. Ensure progressive overload by increasing weight, reps, or total volume across training blocks.
Rest Periods Between Supersets
While traditional hypertrophy guidelines recommend 30–90 seconds rest, the complex nature of compound back movements often necessitates longer rest—up to 90 seconds—to preserve form and performance, particularly in heavier supersets like pull-ups and Pendlay rows.
Mind-Muscle Connection
Several studies have emphasized the role of attentional focus on muscle growth. Focusing on the target muscle during execution, especially in isolation movements like the straight-arm pulldown, significantly improves EMG activation (Calatayud et al., 2016). During all pulling motions, consciously engage the lats and retract the scapulae to enhance neural drive.
Common Mistakes to Avoid
- Neglecting full scapular motion: Limiting range of motion reduces recruitment of the rhomboids and lower traps. Always allow full protraction and retraction.
- Using momentum in rows: Especially in Pendlay and dumbbell rows, swinging the weight bypasses muscle tension. Use strict form with controlled tempo.
- Focusing only on vertical pulls: Overemphasis on pull-downs and pull-ups without horizontal pulling leads to imbalanced back development.
- Not adjusting grip width: Wider grips target outer lat fibers more effectively, whereas neutral or underhand grips may recruit more biceps and lower lats.
- Ignoring isometric holds: Pausing at the peak of rows and shrugs increases time under tension and hypertrophic signaling.
Final Thoughts
Combining compound and isolation movements into targeted supersets is one of the most effective ways to build a thick, wide, and powerful back. The routines outlined above provide full back stimulation, balancing vertical and horizontal pulling, dynamic and isometric work, and both mechanical and metabolic stress.
By implementing these scientifically grounded supersets and focusing on technique, progression, and recovery, you can dramatically enhance your back development and overall physique.
Bibliography
Andersen, V., Fimland, M. S., Brennset, O., Haslestad, L. R., Lundteigen, M. S., Skalleberg, K., & Saeterbakken, A. H. (2014). Muscle activation and strength in squat and bulgarian squat on stable and unstable surface. International Journal of Sports Medicine, 35(14), 1196–1202.
Calatayud, J., Martin-Rodriguez, S., Nastasio, S., Chulvi-Medrano, I., & Andersen, L. L. (2016). The role of muscle contraction types and conscious focusing on muscle activity during resistance training. European Journal of Applied Physiology, 116(5), 911–918.
Ebben, W. P., Flanagan, E., & Jensen, R. L. (2004). Electromyographic and kinetic analysis of traditional, chain, and elastic band squats. Journal of Strength and Conditioning Research, 18(3), 518–521.
Lusk, S. J., Hale, B. D., & Russell, D. M. (2010). Comparing lat pull-down variations to determine optimal latissimus dorsi activation. Journal of Strength and Conditioning Research, 24(7), 1897–1902.
Robbins, D. W., Young, W. B., Behm, D. G., & Payne, W. R. (2010). Effects of agonist-antagonist complex training on upper body strength and power. Journal of Sports Sciences, 28(5), 485–492.
Schoenfeld, B. J. (2010). The mechanisms of muscle hypertrophy and their application to resistance training. Journal of Strength and Conditioning Research, 24(10), 2857–2872.
Youdas, J. W., Amundson, C. L., Cicero, K. S., Hahn, J. J., Harezlak, D. T., & Hollman, J. H. (2010). Surface electromyographic activation patterns and elbow joint motion during a pull-up, chin-up, or perfect pull-up rotational exercise. Journal of Strength and Conditioning Research, 24(12), 3404–3414.
