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To supersize your back—build wider proportions, denser muscle mass, and greater functional strength that enables you to lift more—you need to put your body through a variety of movements, rep ranges, and strategic high-intensity workouts, says Joel Seedman, Ph.D., exercise physiologist, athletic performance specialist, and owner of Advanced Human Performance in Atlanta, GA.

These 50 back workout exercises involve key movement patterns that optimize muscular hypertrophy (aka growth) in the upper back, including horizontal pulls (rows); vertical pulls (pullups, pulldowns, and chinups); Olympic lifts; deadlift variations; pullover movements; rear delt exercises; and loaded carries, Seedman says. These facilitate growth throughout every major and minor back muscle: lats, rhomboids, upper traps, lower traps, rear deltoids, upper neck, and shoulder stabilizers like obliques.