Train Your Back Like a Powerlifter, Not a Bodybuilder

Most lifters train back for looks, but if you're chasing a bigger total, your back training needs to serve a different purpose.

August 11, 2025

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Back training for powerlifting isn't about chasing width or symmetry. It’s about building the strength and stability that holds up under heavy loads. A well-trained back supports the low bar squat, stabilizes the bench press, and prevents rounding in the deadlift. It also helps keep your posture tight and your lifts efficient.

So how should you train your back? Stick with compound and isolation movements that target both vertical and horizontal pulling patterns. You want to hit your upper, mid, and lower back consistently throughout the week. Exercises like wide-grip rows, pull-ups, face pulls, and single-arm dumbbell work should be regular tools in your program.

The key is balance and frequency. Aim to pull as often as you push and adjust your volume based on intensity. Smart programming will build a back that looks strong because it is strong.

Check out these three back-focused workouts specifically designed for powerlifters. Build your base, protect your spine, and watch your total climb.

Need more? Check out the powerlifting app for specific programs.

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We discuss how you can train back and chest together on the same day to maximize the workout effectiveness.

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