How to train the back depth?

You wonder how to train the back depth? How do you make your back look as muscular from the side as it does from the front? After reading this article, you will know which muscles are responsible for back depth and what exercises you can use to improve it.

The muscles that primarily create back depth are the rhomboids, neck, lower back and back shoulders. You train these muscles with exercises such as wide-grip rowing, shrugs, deadlifts and butterfly reverses, among others. If you’re focusing on back depth, you can do these exercises at the beginning of your workout.

What muscles provide back depth?

First of all, let’s say that all muscles located on the back of the upper body contribute to back depth to a greater or lesser extent. However, there are some muscles that are slightly more dominant than the others when it comes to back depth. These primarily include the rhomboids, neck and lower back, but the back shoulders also contribute their share to back depth. As you can see, it’s not just the back muscles that make the back appear deep and voluminous: Back depth is a term for a physical appearance created by multiple muscles.

What exercises train back depth?

One of the best exercises to train the rhomboids, neck and also the back shoulders is rowing with a wide grip. Neck exercises like Shrugs and Rack Pulls are good for building muscle mass in the upper back. It is similar with exercises like Butterfly Reverse, bent forward side raises, and Face Pulls, with the difference that they primarily train the back shoulders. Exercises like deadlifts and back extensions, on the other hand, do just the opposite and are good for building muscle mass in the lower back.


There is no single muscle that is solely responsible for back depth, nor is there a specific exercise to train it. Rather, it is a physical appearance that results from the interaction of multiple muscle groups. The muscles that primarily contribute to back depth are the rhomboids, neck, lower back and also the back shoulders. Some of the best exercises to work these muscles include wide grip rowing, shrugs, deadlifts and butterfly reverses.

Did this article help you with your back workout? Feel free to share your experience in the comments, I look forward to exchanging ideas with you. If you have any other questions about back depth, you can ask me there too, I’m happy to help!

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