Should We Focus on Rows or Pulls for Better Back Training?

Training the back requires plenty of pulling movements, including rows. Generally speaking, pull-down exercises help develop back width, while pulling/rowing exercises enhance back thickness. As for which should be prioritized, most people should aim for balanced development.

Pull-Ups. This comes first because pull-ups stimulate the entire back. They can serve as a warm-up to activate all the back muscles. In addition, they can also be used as a main working set by adding weights—such as holding a dumbbell with your feet—for 6 sets of 8–12 reps. This quickly fills the back with blood, creating a strong pump.

Seated Row Machine. A key exercise for building back thickness. Perform 4–6 sets of 8–12 reps.

Lat Pulldown. Combine wide-grip overhand pulldowns with close-grip underhand pulldowns, 4 sets each, 10–12 reps per set.

Bent-Over Barbell Rows. This exercise requires good stability. Choose a weight according to your capacity—better to go lighter than to sacrifice form. Perform 4–6 sets of 10–12 reps.

Conclusion: Pulling exercises are essential for back training. Pulldown movements build width, rowing movements build thickness, and pull-ups remain the classic exercise to activate the entire back. By balancing different pulling variations, you can achieve a back that is fuller, stronger, and more well-defined.