Rows vs Pulldowns for Back Thickness

You're doing back day every week, but something's not right. Your back might be getting a little wider, but when you turn to the side in the mirror, it still looks flat. You see other people with backs that look like a mountain range of muscle, and you're wondering what you're missing. The debate over rows vs pulldowns for back thickness is the key you've been looking for, and the answer is simple: rows build thickness, pulldowns build width.

Key Takeaways

• For back thickness, prioritize rowing movements over pulldowns at a 3:2 ratio in your workouts.
• Back thickness comes from developing the traps, rhomboids, and spinal erectors, which are best targeted by horizontal pulls (rows).
• Back width comes from developing the latissimus dorsi (lats), which are best targeted by vertical pulls (pulldowns and pull-ups).
• To build a thick back, focus on heavy compound rows like barbell or T-bar rows in the 6-10 rep range.
• The most critical cue for any row is to actively squeeze your shoulder blades together at the peak of the movement.
• Pulldowns are essential for a complete back, but they will not give you the dense, thick look you want on their own.

What Is Back Thickness vs. Back Width?

You're probably here because you're frustrated. You've been hammering lat pulldowns, thinking it's the main back-builder, but you're not getting that dense, powerful look. The issue isn't your effort; it's your exercise selection. Understanding the difference between back thickness and back width is the lightbulb moment that will change your training forever.

Back Width is your V-taper. It's how wide you look from the front or back. This is almost entirely created by the latissimus dorsi, or "lats." These are the large, fan-shaped muscles that run down the sides of your back. When you flare your lats, you look wider. Vertical pulling movements, where you pull a weight down from above your head, are the best way to build this.

• Primary Muscle: Latissimus Dorsi (Lats)
• Primary Movement: Vertical Pulling (e.g., Pulldowns, Pull-ups)

Back Thickness is your depth. It's how much muscle you have from your chest to your spine, making you look powerful from a side view. This is created by the muscles of your mid and upper back: the trapezius (traps), rhomboids, teres major/minor, and the spinal erectors that run along your spine. Horizontal pulling movements, where you pull a weight towards your torso, are the undisputed champion for building this.

• Primary Muscles: Trapezius, Rhomboids, Spinal Erectors
• Primary Movement: Horizontal Pulling (e.g., Rows)

Thinking you can build a thick back with only pulldowns is like trying to build big arms by only doing shoulder presses. You're working in the wrong direction.

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Why Pulldowns Alone Won't Build a Thick Back

Let's be clear: pulldowns are a fantastic exercise. They are essential for building that coveted V-taper that makes your waist look smaller. But if your goal is thickness, relying on them is a recipe for disappointment.

The problem is the direction of the pull. During a lat pulldown, you are pulling vertically. Your arms move down and slightly back. This line of pull places the maximum tension on your lats as they work to bring your upper arm down towards your body (a motion called adduction). While your mid-back muscles act as stabilizers, they aren't the prime movers. They aren't being forced to contract against heavy resistance through their full range of motion.

Think about it this way: to make a muscle grow, you need to shorten it and lengthen it under load. The rhomboids and mid-traps are responsible for pulling your shoulder blades together (scapular retraction). A pulldown involves very little scapular retraction compared to a row.

A heavy barbell row forces you to fight to pull your shoulder blades back and together at the top of the movement, directly targeting the muscles that create thickness. You are pulling the weight horizontally into your body, which is the exact function of those mid-back muscles. A pulldown simply can't replicate this stimulus.

If your back routine is 80% pulldowns and 20% rows, you will build a wide, but ultimately thin, back. You'll look good from the front, but disappear from the side.

How to Build Maximum Back Thickness (The Game Plan)

Alright, enough theory. You want a plan that works. Building a thick, dense back isn't complicated, but it requires prioritizing the right movements with the right intensity. Forget what you've been doing and follow this framework.

Step 1: Follow the 3:2 Row-to-Pulldown Ratio

This is the most important rule. For every 2 sets of vertical pulls (pulldowns) you do, you must do 3 sets of horizontal pulls (rows). This ensures the majority of your training volume is dedicated to building thickness.

If your back workout consists of 15 total working sets, this means:

• 9 sets of Rows (e.g., Barbell Rows, Dumbbell Rows, T-Bar Rows)
• 6 sets of Pulldowns/Pull-ups (e.g., Lat Pulldowns, Chin-ups)

This simple shift in volume is the fastest way to start seeing a change in your back's density.

Step 2: Master the Foundational Row Variations

Not all rows are created equal. You need to focus on heavy, compound movements that allow for progressive overload.

• Barbell Row: The king of back thickness. It allows you to lift the most weight and engages your entire posterior chain. Focus on a 6-8 rep range. A good target for an intermediate male lifter is 135-185 lbs for clean reps.
• Dumbbell Row: Excellent for correcting imbalances and getting a deeper stretch. The focus here is on pulling your elbow high and squeezing hard. Aim for an 8-12 rep range. An intermediate female lifter might use 25-40 lb dumbbells.
• T-Bar Row or Chest-Supported Row: These are great for isolating the mid-back without stressing the lower back. Because you're supported, you can really focus on the contraction. Aim for 8-12 reps.

Step 3: Squeeze Your Shoulder Blades Together

This is the secret ingredient most people miss. At the top of every single rep of a row, you must consciously think about pulling your shoulder blades together as if you're trying to pinch a pencil between them. Don't just move the weight with your arms. Initiate the pull with your back.

If you finish a set of rows and your arms are more tired than your back, you did it wrong. Lower the weight by 20% and focus entirely on that mind-muscle connection. Feel the muscles in your mid-back doing the work. This single change will double the effectiveness of your rows.

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Your Sample Back Workout for Thickness

Stop guessing what to do on back day. Walk into the gym and execute this exact workout twice a week for the next 8 weeks. Track your lifts and focus on adding a little weight or one more rep each session. This is how you build a thick back.

Workout A: Heavy Day (Focus on Strength)

1. Barbell Rows: 4 sets of 6-8 reps. (Rest 90-120 seconds)
2. Weighted Pull-ups or Lat Pulldowns: 3 sets of 8-10 reps. (Rest 90 seconds)
3. Chest-Supported Dumbbell Rows: 3 sets of 10-12 reps. (Focus on the squeeze. Rest 75 seconds)
4. Straight-Arm Pulldowns: 2 sets of 12-15 reps. (To isolate the lats. Rest 60 seconds)

Workout B: Volume Day (Focus on Hypertrophy)

1. T-Bar Rows: 4 sets of 8-12 reps. (Rest 90 seconds)
2. Single-Arm Dumbbell Rows: 3 sets of 10-12 reps per arm. (Rest 75 seconds)
3. Wide-Grip Lat Pulldowns: 4 sets of 12-15 reps. (Rest 75 seconds)
4. Seated Cable Rows (Narrow Grip): 3 sets of 12-15 reps. (Pull to your belly button, squeeze hard. Rest 60 seconds)

This plan follows the 3:2 principle and hits your back from all angles, with a clear emphasis on the rowing movements that build density. Stick to this, eat enough protein (around 1 gram per pound of body weight), and your back will have no choice but to grow thicker.

Frequently Asked Questions

Are rows or pulldowns better for lats?

Pulldowns and pull-ups are superior for targeting the lats to build back width. Rows build overall lat mass and thickness, but the vertical pulling motion of a pulldown is the most direct way to stimulate the fibers responsible for that V-taper.

Can I build a thick back with only pulldowns?

No. It is extremely inefficient. You would be trying to build your mid-back muscles (traps, rhomboids) using an exercise where they only act as secondary stabilizers. To build thickness, you must prioritize horizontal rowing movements that directly target those muscles as the prime movers.

What if I have lower back pain with barbell rows?

If barbell rows cause pain, stop doing them. Your best alternative is a chest-supported row, either with a machine or by setting a bench at an incline and using dumbbells. This provides the same horizontal pulling motion while completely removing stress from your lower back.

How many days a week should I train back for thickness?

For most people, training back twice a week is the sweet spot for growth. One day can be a heavier, lower-rep workout, and the other can be a higher-volume, higher-rep day. This provides enough stimulus and recovery time for optimal muscle building.

Should I use a wide or narrow grip for rows?

A wider grip on rows tends to emphasize the upper back muscles like the rear delts and upper traps. A closer, narrower grip will bring more of your lats into the movement. For overall thickness, a shoulder-width grip is a perfect starting point.

Conclusion

The debate is over. For back thickness, rows are your primary tool. Pulldowns are for width. Both are critical for a well-developed back, but if you've been frustrated by a lack of density, the solution is to shift your focus and volume towards heavy, intense rowing. Prioritize that 3:2 ratio, squeeze every rep, and get ready to build a back that looks powerful from every angle.