If you want a back that screams strength and looks just as good from behind as it does from the front, you’ve got to stop doing those same old sets and reps. Standard pull-ups and rows are fine, but if you’re really ready to push your back to its limits, you need to throw in some well-crafted supersets.
A good superset not only saves time but also sets your muscles on fire in the best way. These five back supersets will challenge your pulling power, build thickness and width, and keep you out of that “just going through the motions” trap. Let’s get right into them.
Why Supersets Work for Back
Before we jump into the workouts, here’s why you should care. Your back is packed with muscle groups — lats, traps, rhomboids, rear delts, spinal erectors. They all want attention. Supersets hit multiple angles, add more time under tension, and push your endurance. Plus, they just feel more exciting than boring old sets.
Superset 1: Wide-Grip Pull-Ups + Straight Arm Pulldowns
This one’s all about stretching and squeezing those lats to widen your back.
Wide-Grip Pull-Ups
Grab that pull-up bar with a grip a few inches wider than shoulder-width. Pull yourself up until your chin is over the bar. Don’t swing. Squeeze your lats. Lower slowly. Aim for 8-10 reps. If you can’t do bodyweight yet, use a band or assisted machine.
Straight Arm Pulldowns
Head straight to the cable machine. Grab the straight bar, arms extended. Keep a slight bend in your elbows and pull the bar down toward your thighs. This isolates your lats and gives them a crazy stretch. Control the movement — don’t let the weight yank your shoulders up. Do 12-15 reps.
Do these back-to-back for 3-4 rounds. Rest 60 seconds between supersets. Your wings will feel massive.
Superset 2: Barbell Bent Over Rows + Dumbbell Pullovers
This combo hits thickness and depth while stretching your upper back and ribcage.
Barbell Bent Over Rows
Grab a barbell, hinge at the hips with a flat back. Pull the bar to your lower chest or upper stomach. Squeeze your shoulder blades. Lower slow. Don’t round your back. 8-10 reps.
Dumbbell Pullovers
Lie across a bench so only your shoulders are supported, hips lower than your chest. Hold one dumbbell with both hands over your chest. Slowly lower it back behind your head until you feel that deep stretch through your lats and chest. Pull it back up using your lats, not just your arms. 10-12 reps.
Do 4 rounds. Rest 60-90 seconds after each superset.
Superset 3: Single-Arm Dumbbell Row + Face Pulls
This one balances the heavy row with an upper back finisher for rear delts and traps. Good for posture too.
Single-Arm Dumbbell Row
Put one knee and hand on a bench, keep your back flat. With the other hand, row the dumbbell up toward your hip. Feel your lat doing the work. Squeeze at the top. Lower slow. 10-12 reps per arm.
Face Pulls
Grab a rope attachment on a cable machine. Set it at upper chest or face height. Pull the rope towards your face, elbows high, squeeze your shoulder blades. This works the rear delts and mid traps. 15 reps.
Run this pairing for 3-4 rounds. Rest a minute between rounds.
Superset 4: Seated Cable Row + Reverse Pec Deck Fly
This combo will add mid-back thickness and hit those stubborn rear delts that make your back pop.
Seated Cable Row
Sit down, feet braced, chest up. Grab a close-grip or medium-grip handle. Pull towards your belly button, squeeze shoulder blades. Don’t rock your whole torso. 10-12 reps.
Reverse Pec Deck Fly
Sit on the pec deck facing the pads. Grab the handles or the edges, arms extended. Keep a slight bend in elbows. Open your arms wide and squeeze your shoulder blades together. 12-15 reps.
Hit 4 rounds with short rests.
Superset 5: Deadlifts + Chin-Ups
Warning — this is a brutal combo. Deadlifts hit the entire posterior chain, then chin-ups hammer the lats with a different angle. Use this as a finisher if you’re feeling strong.
Deadlifts
Load up the bar. Feet hip-width, grip just outside your knees. Flat back, push through your heels, stand tall. Lower with control. 5-6 reps — keep it heavy but clean.
Chin-Ups
Palms facing you, shoulder-width. Pull up until your chin clears the bar. If your grip is shot, use a band. 6-8 reps.
3 rounds will do. Rest a bit longer here — 90 seconds is fine.
Tips for Better Supersets
- Keep your form clean. Don’t rush just because you’re doing two moves back to back.
- Pick weights that challenge you but don’t break your form.
- Control the negative (lowering part) — that’s where growth happens.
- Don’t do these every day. Twice a week is plenty for heavy back work.
What Else Helps a Strong Back?
Nutrition and rest. Supersets will fry your back muscles, but if you’re not eating enough protein or sleeping well, you’ll just spin your wheels. Shoot for 1 gram of protein per pound of body weight, hydrate, and take your rest days seriously.
Also, mix in some regular sets of isolation work here and there — hyperextensions, shrugs, or lighter lat pulldowns. Supersets are a tool, not the whole toolbox.
Final Thoughts
Building a back that turns heads takes smart training, not just hammering out endless sets of the same lift. Supersets shake things up and force your muscles to grow in new ways. If you’re tired of basic back day routines, try these combos and feel the difference.
Next time you hit the gym, pick one or two of these supersets, plug them into your workout, and watch your back gains explode. Trust me — you’ll feel it the next day, and your shirts might start fitting a bit tighter in the best way possible.
