27 Best Backs in Bodybuilding History

So, you have inner pec striations?

That’s cute but let us talk about your back for a second.

Can your back draw the curtains on your competitors on stage when you hit a lat spread? 

Are you shaking your head? Do not worry. Most of us have a long way to go before we achieve a back that Greek gods are proud of, or at least this is what you will learn after going through the list of 27 best backs in bodybuilding history.

They have a famous saying in the pro bodybuilding world, “Sandows are won from behind.” 

Posterior muscles are hard to train and develop. Mirror muscles (chest, biceps, shoulders, abs, and quads) are relatively easier to hit since you can look at the target muscle during your set, making it easier to establish a mind-muscle connection. 

An effective back workout can be as grueling (if not more) as a leg workout. If you do not have to crawl out of the gym by the end of your back workout, it is a sign that you did not go hard enough. 

A wide and thick back has become a symbol of strength and masculinity. Your back is the second largest muscle group and carving it into a masterpiece is no joke.

For building thickness, symmetry, and proportionality in your back, you need to ensure that you are training your back from all angles and performing a mix of vertical (pull-up and pull-down) and horizontal (rowing) pulling exercises. 

Related: Build Bigger, More Muscular Back in Less Time

27 Best Backs in Bodybuilding History

Your back muscles consist of the trapezius, rhomboids, latissimus dorsi (widest back muscles), teres major/minor, and spinal erectors. A chiseled back can be one of the most aesthetically appealing features of an athlete. 

These 27 bodybuilders understood the intricacies of the back and built backs that are too big for a cape:

1. Sergio Oliva

Sergio Oliva Stats

• Height: 5’10”
• Weight: 225 – 235 lbs
• Arms: 22.5”
• Chest: 59”
• Waist: 28”
• Thighs: 32”
• Calves: 20”

Sergio “The Myth” Oliva is one of the greatest bodybuilders of all time, and probably the only bodybuilder who made the Austrian Oak look small in his time. 

Do not believe us? Here is what Arnie had to say about Olivia and his back in his book “Encyclopedia of Modern Bodybuilding“:

“[Sergio had] his shoulders pulled in, looking very narrow…I remember thinking that his back didn’t look very big. But then he lowered the boom: as he walked out into the light on his way to the stage, he said, ‘Take a look at this!’ and he flared his lats.” The effect was somewhat like a giant vampire bat swooping in for the kill.”

Oliva had a background in weightlifting that helped him put on slabs of muscle on his back. Years of heavy cleans and snatches added depth and definition to Oliva’s back that his bodybuilding rivals could not match.

Sergio Oliva Best Backs in Bodybuilding History Workout

• Wide-Grip Pull-up: 8 sets of 8 reps
• Wide-Grip Cable Pull-down: 4-5 sets of 10 reps
• Seated Cable Row: 4-5 sets of 10 reps
• Barbell Behind-the-Neck Press: 4-5 sets of 5 reps

Check Out: The Life, Times and Training of a Bodybuilding’s Myth: Sergio Oliva

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2. Lee Haney

Lee Haney Stats

• Height: 5’11”
• Weight: 240 – 250 lbs
• Arms: 21”
• Chest: 56”
• Waist: 31.5”
• Thighs: 30”
• Calves: 20”

Lee Haney holds the record for the highest number of Mr. Olympia title wins (tie with Ronnie Coleman). Haney played a vital role in pro bodybuilding’s transition from the “lightweight era” of 1976-83 and the supersizing of the ’90s.

Lee’s back was considered to be his best and strongest muscle group. It had the perfect combination of width, density, and definition. The 8X Mr. Olympia champ’s low lats spread out so far they overshadowed challengers in even the front double bicep and front lat spread pose. 

Haney viewed his back as a complex of three different body parts: the lats, traps, and lower back/spinal erectors. He performed exercises focusing on one muscle group at a time.

According to him, since the back is one of the biggest and strongest muscle groups, it is best to train the three different back muscle groups on separate days. 

Lee Haney Back Workout

• Seated Cable Row: 4-5 sets of 6-8 reps
• Behind-the-Neck Pull-up: 4-5 sets of 8-10 reps
• T-Bar Row: 4-5 sets of 6-8 reps
• V-Handle Chin-up: 4-5 sets of 8-10 reps
• Cross-Bench Barbell Pull-over: 4-5 sets of 8-10 reps

Next Read: Lee Haney Shares How Hard Bodybuilding Was In His Era: ‘Becoming A Pro Wasn’t A Cake Walk’

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3. Dorian Yates

Dorian Yates Stats

• Height: 5’10”
• Weight: 255 – 265 lbs
• Arms: 20”
• Chest: 56”
• Waist: 38”
• Thighs: 30”
• Calves: 20”

If Lee Haney started the mass trend, Dorian Yates saw it through. Yates changed how spectators looked at the sport itself. Fans no longer came to bodybuilding contests just for symmetry and conditioning, they now wanted to see a freak show. 

For six years (1992-1997), there was no match for Dorian Yate’s cobra back, shredded legs, and overall peeled look. In 1993, he became the first bodybuilder to step on stage weighing over 250 lbs. 

Dubbed “The Shadow” for his secluded lifestyle and overshadowing presence on stage, Dorian demoralized the competition with his width, thickness, granite hardness, and conditioning. 

The best part about Yates, you ask? 

Not only did Dorian have the size and conditioning, but he also knew how to show it off. Mr. Olympia contests ended the moment Yates turned his back for the judges. 

Must Read: Dorian Yates Gives His Tips For A Sculpted Back

Dorian Yates Best Backs in Bodybuilding History Workout

• Close-Grip Lat Pull-down
  • 2 warm-up sets of 10 reps
  • 2 working sets of 9-10 reps
• Nautilus Pull-over
  • 1 warm-up set of 10 reps
  • 2 working sets of 6-8 reps
• Barbell Row
  • 1 warm-up set of 10 reps
  • 2 working sets of 6-8 reps
• Deadlift
  • 1 warm-up set of 10 reps
  • 2 working sets of 6-8 reps
• Seated Pulley Row
  • 1 warm-up set of 10 reps
  • 2 working sets of 8-10 reps

Next Read: Bodybuilding Legend Dorian Yates Provides Some HIT Training Tips

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4. Flex Wheeler

Flex Wheeler Stats

• Height: 5’7”
• Weight: 225 – 235 lbs
• Arms: 24”
• Chest: 54”
• Waist: 33″
• Thighs: 31”

Flex Wheeler is often referred to as the “Uncrowned Mr. Olympia.”

The Sultan of Symmetry probably has the most amount of back definition on this list. 

Although he was never the biggest (or widest) man on stage, he blew away fans and judges with his conditioning and symmetry. In his prime, his back possessed a wealth of unique qualities, from mid-traps vascularity to “half-softball” infraspinatus to prominent “horizontal blinds” striations in his lower lats.

Next Read: Flex Wheeler Shares His ‘Unwritten Rules Of The Gym You Must Live By’

Flex Wheeler is a big advocate of training with a mind-muscle connection. Lifting to build muscle is not just about going through the motions. You need to ensure that you are achieving maximum muscle stimulation. Pause and contract your muscles with every rep. 

Flex Wheeler Back Workout

• Chin-up: 4 sets of 10-12 reps
• Seated Cable Row: 4 sets of 10-12 reps
• One-Arm Dumbbell Row: 4 sets of 10-12 reps
• Back Extension: 4 sets of 10-12 reps

Check Out: Dramatic Changes In Bodybuilding Over Past 100+ Years

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5. Ronnie Coleman

Ronnie Coleman Stats

• Height: 5’11”
• Weight: 310 lbs
• Arms: 24”
• Chest: 58”
• Waist: 36”
• Thighs: 36”
• Calves: 22”

No surprise here. Ronnie Coleman is the biggest bodybuilder on this list. Every time Ronnie pulled his arms back and to his sides to hit a back pose, you could see ridges, knots, stripes, crevices, and a Christmas tree. Coleman’s back had both; size and conditioning. 

Big Ron is known for using heavyweights in his workouts. He deadlifted and squared up to 800 pounds during his off-season, something you will probably never hear about another pro bodybuilder. His workouts videos are potent pre-workout motivations for lifters around the world. 

“Everybody wants to be a bodybuilder, but nobody wants to lift no heavy-ass weights.” – Ronnie Coleman

The 8X Mr. Olympia champ trained his back twice every week to target his posterior muscles optimally. His first back workout of the week focused on exercises like heavy rows and deadlifts to improve his back thickness. On the other hand, the King’s second back session was aimed at helping him increase his back width.

Ronnie Coleman Back Thickness Workout

• Deadlift: 4 sets of 6-12 reps
• Barbell Row: 3 sets of 10-12 reps
• One-Arm Dumbbell Row: 3 sets of 10-12 reps
• T-Bar Row: 3 sets of 10-12 reps

Ronnie Coleman Back Width Workout

• Seated Cable Row: 4 sets of 10-12 reps
• Lying Dumbbell Pull-over: 3 sets of 10-12 reps
• Lat Pull-down (wide-grip): 3 sets of 10-12 reps
• Behind-the-Neck Lat Pull-down: 3 sets of 10-12 reps

Related: Ronnie Coleman Talks How Chad Nicholls Helped Him Become The King Of Bodybuilding

6. Shawn Ray

Shawn Ray Stats

• Height: 5’5”
• Weight: 215 – 225 lbs
• Arms: 23”
• Chest: 55”
• Waist: 31”

Thanks to his razor-sharp conditioning and symmetry, Shawn Ray a.k.a. “The Giant Killer“ defeated bigger guys than him on the Olympia stage. 

“If I happen to be doing behind-the-neck pulldowns on a particular workout, I’ll pull the bar all the way to the base of my neck, and naturally, I’ll let it stretch. The important thing is to do full reps — I don’t do any partial repetitions. As I come down, I squeeze hard and try to visualize that I’m hitting a back double biceps pose onstage.”

Shawn Ray followed a unique exercise order during his back workout. He started his posterior workout with exercises that most people usually finish with. He also did not stick to the orthodox movement patterns. Ray used a variety of angles and positions every week to ensure optimal muscle stimulation.

Shawn Ray liked to perform four sets of each exercise and did a slightly higher rep range, around 12-15. 

“Early in my career, I found that a higher rep range works the best for me. If you fatigue the muscles with higher reps and cause lactic acid to accumulate, you’ll force the muscles to work, rather than just teasing them with low repetitions.” – Shawn Ray

Shawn Ray Best Backs in Bodybuilding History Workout

• Wide-grip Pull-up (warm-up): 5 sets of 5 reps
• Dumbbell Row: 5 sets of 6-12 reps 
• Close-grip Cable Curl: 5 sets of 8-12 reps
• Barbell Row: 5 sets of 8-12 reps 
• Wide-grip Lat Pull-down: 5 sets of 10-15 reps 

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7. Melvin Anthony

Melvin Anthony Stats

• Height: 5’7”
• Weight: 245 – 255 lbs
• Arms: 22.7”
• Chest: 56”
• Waist: 30”
• Thighs: 33.5”
• Calves: 17.7”

“The Marvelous One” had one of the most aesthetically pleasing rear double-bicep poses. His “feathered” wings and ranges of ridges and ravines were a treat for the eyes. 

Melvin experimented with different rep ranges to get the best bang for his buck. After years of trial and error, he believes that going for 8-12 reps when training the upper body is the best way to build muscle.

“The key to a great back is getting a good stretch and a full contraction for every rep. You need to feel the lats being fully stretched out at the start of each rep of an exercise like pulldowns or dumbbell rows, and then you need to feel the muscles of the middle back tensed as much as you can at the contraction.

Forget the weight and try to maximize this feeling of stretching and contracting your back rep after rep.” – Melvin Anthony

Melvin Anthony Back Workout

• Chin-up: 4 sets of 12–15 reps
• Front Pull-down: 4 sets of 8–10 reps
• Barbell Row: 4 sets of 8–10 reps
• T-bar Row: 4 sets of 8–10 reps
• Deadlift: 2–3 sets of 8–12 reps

Related: Melvin Anthony Serving 10-years Prison Sentence According to Reports

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8. Phil Heath

Phil Heath Stats

• Height: 5’9”
• Weight: 245 – 255 lbs
• Arms: 22”
• Chest: 54”
• Waist: 36”
• Thighs: 30”
• Calves: 20”

Phil Heath “The Gift” is a 6X Mr. Olympia champion. Although Heath did not have the widest or the freakiest back, his posterior muscles were in perfect symmetry, conditioning, and shape. His 3D back puts him on the list of the best backs in bodybuilding history. 

Contrary to popular opinion, Phil did not always have a shredded back. In fact, Heath’s back was one of his weaknesses. With his eyes set on the Sandow, Phil went back to the drawing board, made some adjustments, and put in the hard work.

Everyone knew Phil Heath had won the 2011 Sandow the moment he hit the rear double bicep pose. 

Phil Heath’s back workouts are high volume and high intensity. He does around 20-30 sets on his back training regimen to ensure he is hitting his posterior muscles from all angles. 

“If I do only the traditional 12 to 16 sets, it’s boring. I’ll be done in 45 minutes on something like that. So I just keep going, keep putting in the work.” – Phil Heath

Phil Heath Back Workout

• Front Pull-down: 3-4 sets of 10-12 reps
• Underhand Barbell Row: 3-4 sets of 10-12 reps
• High Pulley Row: 3-4 sets of 10-12 reps
• T-Bar Row: 4 sets of 12 reps
• Seated Cable Row: 7 sets of 10-12 reps
• Pull-over: 3 sets of 15-20 reps
• Shrug: 3 sets of 15-20 reps

Check Out: Phil Heath Calls For More Money For Bodybuilders: ‘There’s A Lot Of Conversation That Needs To Happen’

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9. Flex Lewis

Flex Lewis Stats

• Height: 5’5”
• Weight: 225 – 235 lbs
• Arms: 22”
• Chest: 54”
• Waist: 31”

Before putting together his blueprint for a bigger back, he reflected on the workouts of Olympia greats like Lee Haney, Dorian Yates, and Ronnie Coleman. 

Flex Lewis combined the Golden era’s techniques and old-school workouts with his modern innovation. The result is an unbeatable back, in any era. 

According to Flex Lewis, simple, old-school moves work the best for building a shredded back. 

James “Flex” Lewis is an absolute beast. Apart from his back, he probably has the freakiest arms and calves in the business right now. Flex was the undisputed 212 Mr. Olympia champion for five straight years before retiring from the division in 2016. 

“I’ve always felt that rows have more potential for injury and require much more warming up. When it comes to rows, the body positions can be vulnerable and the weights are usually heavy.

Instead of doing countless sets of rows to get ready for my working sets, I can do a pulldown and get warm while stimulating growth.” – Flex Lewis

Flex Lewis Back Workout

• Superset
  • Front Pull-down: 3 sets of 15 reps
  • Straight-arm Pull-down: 3 sets of 20 reps
• Superset
  • Low-pulley Row: 3 sets of 15 reps
  • High-rope Pull: 4 sets of 12-6 reps
• Rack Deadlift: 4 sets of 12-6 reps
• Superset
  • Machine T-bar Row: 3 sets of 15 reps
  • Bodyweight Hyper-extension: 3 sets of 20 reps

Related: Flex Lewis Says Jay Cutler Motivated Him To Be 7x Olympia Champ: ‘It Was A Pivotal Point For Me’

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10. Chris Bumstead

Chris Bumstead Stats

• Height: 6’1”
• Weight: 230 – 240 lbs
• Arms: 20”
• Chest: 51”
• Waist: 30”

Chris Bumstead is the current 3X Classic Phyqiue Mr. Olympia champion, and if bodybuilding gurus are to be believed, he is probably going to hold on to the crown for a long time.

CBum finished runner-up in the 2017 and 2018 Mr. Olympia mostly because of his lagging back. His back transformation from 2019-2021 is nothing short of sorcery. In the 2021 Olympia weekend presser, CBum claimed that he had gained 10 pounds of muscle mass just in his back. 

Bumstead relies on dumbbell rows to build thickness in his already-wide back. On the other hand, he prefers lat pull-downs for adding width to his posterior chain. 

“Every three back days, I change up the start of my back workout. I rotate through deadlifts for three back workouts, then switch to rack pulls for the next three workouts, and then I skip both, moving right to dumbbell rows, for the last three workouts of the cycle.” – Chris Bumstead

Chris Bumstead Back Workout

• Deadlift: 4 sets of 10, 8, 8, 8 reps
• Bent-Over Row: 4 sets of 12, 10, 10, 8 reps
• Wide Grip Lat Pull-down or Wide Grip Assisted Pull-up: 4 sets of 12-15 reps
• Straight Arm Pull-down: 4 sets of 12-15 reps
• Dumbbell Row: 4 sets of 15, 12, 10, 10 reps
• Machine Row: 3 sets of 20 reps
• Hyper Extension: 2 sets to failure 

Check Out: Jay Cutler Believes Classic Physique Champ Chris Bumstead Can ‘Actually Win The Mr. Olympia’

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11. Big Ramy

Big Ramy Stats:

• Height: 5’9”
• Weight: 295 – 310 lbs
• Arms: 24”
• Chest: 54”
• Waist: 36”

Big Ramy is nothing short of a tank capable of running over his rivals on stage. The reigning Mr. Olympia champ’s light-obstructing rear lat spread swallows his competition and spits out Sandows.

Elssbiay does not shy away from using advanced training principles like forced reps, partial reps, and negatives to annihilate his target muscles. Unlike most of his peers, Big Ramy isn’t hell-bent on making his workouts look pretty. 

Although Mamdouh Elssbiay follows a relatively simple back training regimen, he relies on his workout intensity and volume to help add width and thickness to his posterior muscles.

Apart from the exercises mentioned below, Big Ramy performs stiff-arm pull-downs, deadlifts, Hammer strength pull-downs, and barbell rows as part of his back training regimen.

Big Ramy Back Workout

• Machine Row: 3-4 sets of 15, 12, 10, 8, 6 reps
• One-Arm Dumbbell Row: 3–4 sets of 15, 12, 10, 8, 6 reps
• Lat Pull-down to Front: 3–4 sets of 15, 12, 10, 8, 6 reps
• Lat Pull-down to Rear: 3–4 sets of 15, 12, 10, 8, 6 reps
• Seated Cable Row: 3–4 sets of 15, 12, 10, 8, 6 reps

Next Read: These Are The 13 Biggest Bodybuilders of All Time

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12. Brandon Curry

Brandon Curry Stats:

• Height: 5’8”
• Weight: 255 – 265 lbs

Brandon Curry surprised the world by winning the Olympia crown in 2019. Never finishing higher than fifth place in his three previous Olympia showings, the 37-year-old knocked the ball out of the park in 2019 with his broad and round delts, a chiseled chest, and a near-perfect back.

He finished behind Big Ramy in the 2020 Mr. Olympia contest even though he had improved from the previous year. 

One of Curry’s plans to reclaim the throne in 2021 was to have the thickest back on stage. It would not be incorrect to dub the 2021 Mr. Olympia showdown “the battle of the backs.”

Brandon Curry favors unilateral exercises (one arm at a time). He believes that unilateral lifts allow you to have a better range of motion while not having to worry about your back position.

Brandon Curry Back Workout

• Standing V-bar Lat Pull-down: 3-4 sets of 10-12 reps
• Reverse Seated V-bar Cable Pull-down: 3-4 sets of 15 reps
• Wide-grip Cable Lat Pull-down: 3-4 sets of 10-12 reps
• Meadow Row: 3-4 sets of 10-12 reps
• Seated Machine Row: 3-4 sets of 15 reps
• Seated Machine Pull-down: 3-4 sets of 10-12 reps
• Stiff-arm Pull-down: 3-4 sets of 12-15 reps

Related: Brandon Curry Unveils Plan To ‘Have The Thickest Back On The Olympia Stage’

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13. Chris Cormier

Chin Cormier Stats

• Height: 5’10”
• Weight: 245 – 255 lbs
• Arms: 22”
• Chest: 52”
• Waist: 32”

The debate about great bodybuilders who never won the Mr. Olympia contest usually involves legends like Kevin Levrone, Flex Wheeler, and Shawn Ray. But Chris Cormier is another unlucky bodybuilder who neither won Mr. Olympia nor the Arnold Classic despite being in top shape.

Apart from two third-place finishes in Mr. Olympia, Chris “The Real Deal” Cormier ended in second-place for six straight years (2000-2005) at the Arnold Classic.

Cormier was known for his picture-perfect X-frame. His broad shoulder, tiny waist, and solid V-taper make him worthy of a spot on the best backs in bodybuilding history list. 

Chris believes in utilizing rep tempos for optimal muscle fiber recruitment during training.

“Go slow. I recommend a count of four on the way up and three on the way down.” – Chris Cormier

Chris Cormier Back Workout

• Pull-over (warm-up exercise): 2 sets of 15-20 reps
• Pull-over: 3 sets of 12-15 reps
• Pull-up: 4 sets of 10-15 reps
• Smith Machine Deadlift: 4 sets of 10-15 reps
• Barbell Row: 4 sets of 8-12 reps
• One-arm Dumbbell Row: 4 sets of 8-12 reps
• Seated Pulley Row: 4 sets of 10-15 reps
• Hyper Extension: 3 sets of 15 reps

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14. William Bonac

William Bonac Stats

• Height: 5’7”
• Weight: 25 – 235 lbs
• Arms: 22.4”

After winning the 2020 Arnold Classic and missing out on the 2021 AC, William Bonac was a favorite to win the 2021 Olympia crown. Bonac transformed his physique after switching from 212 to the open division. 

A major part of Bonac’s body transformation included adding more width to his back. His work ethic and consistency have consistently earned him a top 3 spot in major bodybuilding shows on several different occasions. 

Bonac utilizes a variety of angles, rep-tempo manipulation, rotating rep ranges, and routinely switches up his training frequency to shock his back into growing. 

Like Ronnie Coleman, Bonac trains his back twice a week. One day focuses on width, and the other session focuses on thickness.

William Bonac Back Workout

• T-Bar Row: 5 sets of 8 to 12 reps
• Uni-Lateral Row Machine: 5 sets of 8 to 12 reps
• Close Grip Seated Cable Row: 5 sets of 8 to 12 reps
• Middle Back Row: 5 sets of 8 to 12 reps
• Barbell Row: 5 sets of 8 to 12 reps
• Lower Lat Row: 5 sets of 8 to 12 reps

Check Out: William Bonac Wants To Beat Big Ramy Again: ‘Now He’s 100 Percent’

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15. Kai Greene

Kai Greene Stats

• Height: 5’8”
• Weight: 265 – 275 lbs
• Arms: 22”
• Chest: 58”
• Thighs: 33”

Kai Greene has one of the most distinctive backs. Every time Greene turned his back towards the judges and unfurled his rear-lat spread, you could hear the fans lose their shit. 

The Predator has the perfect balance of detail, symmetry, and size in his arms and back. Kai’s back is crisp, detailed, and gnarly. His rear double bicep pose is a work of art, just like his sketches. On the other hand, his front lat spread showcased his V-taper in its full glory. 

Kai’s lats are wide and thick, inserting so low into his waist it almost looks like he does not have a waist from behind. Just like Dorian Yates, Greene’s dense back muscle tissue made his lower lats hang over his spinal erectors and glutes. 

Kai Greene uses textbook form while performing his lifts. He does not jerk or use momentum to move the weight and stroke his ego. Greene is a volume trainer and generally likes to target his back with a variety of exercises and a high number of sets and reps.

Kai Greene Back Workout

• Wide-Grip Pull-down: 4 sets of 12-20 reps
• Close-Grip Pull-down: 4 sets of 12-20 reps
• Barbell Row: 4 sets of 8-12 reps
• T-Bar Row: 4 sets of 12-20 reps
• Seated Row: 4 sets of 12-20 reps
• Deadlift: 4 sets of 20 reps

Related: Kai Greene Looks Amazing In Recent Physique Update

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16. Arnold Schwarzenegger

Arnold Schwarzenegger Stats

• Height: 6’3”
• Weight: 225 – 235 lbs
• Arms: 22”
• Chest: 57”
• Waist: 30”
• Thighs: 28.5”
• Calves: 20”

You cannot talk about the best backs in bodybuilding history and not talk about Arnold Schwarzenegger. 

Compared to today’s standards, Arnold followed a basic back workout. He started all his workouts with 50 reps of pull-ups as a warm-up. It was no different on his back day. 

The Governator trained his back from every conceivable angle to target different areas of his back. He regularly did chins to the front, too, as well as narrow-grip chins, either with an underhand grip, an overhand grip, or using a V-bar draped over a standard chinning bar. Arnie routinely switched between these variations to keep his back guessing. 

Arnold made sure that he was following a full range of motion while performing his exercises. Watch any of his training clips from the legendary documentary “Pumping Iron” and you will notice that he focuses on getting a full stretch in his back at the bottom position and a maximum contraction at the top. 

Arnold Schwarzenegger Best Backs in Bodybuilding History Workout

• Deadlift: 4 sets of 6-8 reps
• Bentover Row: 3 sets of 8-10 reps
• T-Bar Row: 3 sets of 8-10 reps
• One-Arm Dumbbell Row: 3 sets of 10-12 reps
• Wide-Grip Pull-down: 3 sets of 10-12 reps

Next Read: Arnold Schwarzenegger Volume Workout Routines

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17. Robby Robinson

Robby Robinson Stats

• Height: 5’7”
• Weight: 205 – 215 lbs
• Arms: 20”
• Waist: 29″

The Black Prince Robby Robinson was the first black bodybuilder to feature on the cover of a fitness magazine. Unlike most of his OG peers, Robinson is still shredded, although well into his 70s. 

Robinson used the “heavy duty training” principles popularized by Mike Menzter to make the most of his back workouts. This training method involves lowering the weight with a slow and controlled motion. According to Robby, it can play a big role in building big and dense muscle tissues. 

“I believe in the basic exercises. I love those clean and presses, I love the T-bar row, the deadlift. Those are the exercises that build your foundation so you can always go back to that.” –Robby Robinson

Trivia: Robby Robinson stood against racism and unfairness against the blacks. His stance was so solid that the Black Prince received a double lifetime ban from the IFBB for being a little too outspoken.

Robby Robinson Best Backs in Bodybuilding History Workout

• Pull-up: 4 sets of 10 reps
• Wide-grip Pull-down: 4 sets of 8-12 reps
• Single-arm dumbbell Row: 4 sets of 8-10 reps
• Bent-over Barbell Row: 4 sets of 8-10 reps
• Dumbbell Pull-over: 4 sets of 8-12 reps

Related: Forever Swole: Robby Robinson Still Rocking and Rolling at 75

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18. Victor Martinez

Victor Martinez Stats

• Height: 5’9”
• Weight: 255 – 265 lbs
• Arms: 23”
• Chest: 58”
• Waist: 32”
• Thighs: 30”
• Calves: 20”

The next entrant on the best backs in bodybuilding history list is Victor Martinez. Martinez came really close to winning the Mr. Olympia title in 2007, dethroning Jay Cutler. If you ask the bodybuilding critics, they will tell you that it was Martinez’s back that almost made him the victor that night. 

Victor Martinez considered deadlifts, bent-over, and T-bar rows to be the best back exercises for building thickness. At the same time, the Dominican Dominator relies on pull-ups to build his back width. 

“Back wasn’t as easy for me to develop as areas like my chest or my arms. I had to learn to visualize what was going on back there because I couldn’t see it. I’d say that’s very common for most bodybuilders.” – Victor Martinez

According to Victor, training with heavy weights is the most effective way to put on muscle mass. If Martinez feels a particular body part is underdeveloped or lagging, he trains it up to three times per week to even out his physique. 

Victor Martinez Best Backs in Bodybuilding History Workout

• Pull-up: 4 sets to failure
• Lat Pull-down: 5 sets of 10-12 reps
• Bent-over Barbell Row: 4 sets of 10-12 reps
• Dumbbell Row: 3 sets of 10-12 reps
• Seated Cable Row (V-handle): 3 sets of 12-15 reps
• Deadlift: 3 sets of 15 reps

Check Out: Victor Martinez Looks Primed For A Comeback With Insane Physique Update

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19. Gunter Schlierkamp

Gunter Schlierkamp Stats

• Height: 6’1”
• Weight: 295 – 305 lbs

Gunter Schlierkamp is one of the biggest bodybuilders of all time. The Gentle Giant’s improved back helped him win the 2002 GNC Show of Strength, beating Ronnie Coleman. 

Over the years, Schlierkamp’s monster size helped him secure a special invite from Joe Weider on multiple occasions to compete at Mr. Olympia. 

Although Gunter won only one pro show in a career spanning 13 years and 39 contests, he entered the record books due to his sheer size and the fact that he beat Coleman in the middle of the king’s record run of eight Olympia wins. 

While training for the 2002 SOS under the guidance of Charles Glass, Gunter used all possible angles to train his back optimally. As an example, Glass had him sit on a stool on top of the low-cable row bench so he could pull the handle up slightly, better targeting his inner back.

Gunter Schlierkamp Best Backs in Bodybuilding History Workout

• Lat Pull-down: 4 sets of 8-12 reps
• Hammer Strength One-arm Row: 4 sets of 8-12 reps
• One-arm Dumbbell Row: 4 sets of 8-12 reps
• Hammer Strength Pull-down: 4 sets of 8-12 reps
• Barbell Row: 4 sets of 8-12 reps

Next Read: 5 Best Training Tips That Will Build Your Back!

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20. Michael Francois

Michael Francois Stats

• Height: 5’9”
• Weight: 270 – 280 lbs

Michael Francois took the bodybuilding world by storm by winning the 1993 NPC nationals. On top of that, Francois won the first four pro contests he entered. 

Remember what they say about winning pro bodybuilding shows? 

Michael did his part preparing for the contests by deadlifting more than 700 pounds. 

“Deadlifts give you a rugged look along your spine you just can’t get any other way. I feel like I can always spot bodybuilders who deadlift, because they have an extra level of thickness in their middle back.

I often do deadlifts last in my back workout, because I’m using them to gain mass, not strength and, by then, the rows and pulldowns have pre-exhausted my upper back.” – Michael Francois

Michael Francois Best Backs in Bodybuilding History Workout

• T-Bar Row: 4 sets of 10-12 reps
• Deadlift: 4 sets of 10 reps
• Incline Bench Dumbbell Row: 4 sets of 12 reps
• Superset
  • Shrugs: 4 sets of 15 reps
  • Single-arm Lat Pull-down: 4 sets of 10-12 reps

Check Out: The 8 Massive Bodybuilders Who Completely Lost Their Gains

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21. Samir Bannout

Samir Bannout Stats

• Height: 5’7”
• Weight: 205 – 215 lbs
• Arms: 21”
• Chest: 52”
• Waist: 31”

At the peak of his career, no other bodybuilder could match the conditioning of Bannout’s back. The Lion of Lebanon had the best “Christmas tree” in business. 

Fans waited to see Samir Bannout pull back his elbows and place his hands on his hip to unfurl his back in the rear lat spread pose. He paused for dramatic effect, and when the lower lats and muscles of the vertebrae splintered and popped, two words came to mind: Christmas tree. 

He could be credited with popularizing the pose that has now become a staple in every bodybuilding posing routine and even photoshoots. 

Samir Bannout Best Backs in Bodybuilding History Workout

• Wide-grip Chin-up: 4-5 sets of 10-12 reps
• Seated Cable Row: 4-5 sets of 10-12 reps 
• Nautilus Machine Pull-over: 4-5 sets of 8-10 reps 
• Behind-the-Neck Pull-down: 4-5 sets of 8-10 reps 
• One-Arm Dumbbell Row: 4-5 sets of 10-15 reps 

Related: Olympia Samir Bannout Begs For The Return Of Old School Bodybuilding

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22. Jean-Pierre Fux

Jean-Pierre Fux Stats

• Height: 5’11”
• Weight: 260 – 270 lbs

Jean-Pierre Fux was a star of the “mass monster” era. The Swedish bodybuilder was competing against the likes of Dorian Yates and gaining ground on them until his promising career was cut short by a freak accident during a FLEX photo shoot.

When he hit a back lat spread on stage, it looked like his cobra back could spew venom on his competition.

Jean-Pierre Fux Best Backs in Bodybuilding History Workout

• Lat Pull-down (behind the neck): 4 sets of 10-12 reps
• Barbell Row: 4 sets of 10-12 reps
• Cable Row (underhand grip): 4 sets of 10-12 reps
• Hyperextension: 4 sets to failure
• Nautilus Machine Pull-over: 4 sets of 10-12 reps 

Check Out: Jean-Pierre Fux Recovering Well After Knee Replacement Surgery

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23. Franco Columbu

Franco Columbu Stats

• Height: 5’5”
• Weight: 185 – 195 lbs
• Arms: 19”
• Chest: 52”
• Waist: 30”
• Thighs: 26”
• Calves: 17.5”

Of all the old-school bodybuilders, Franco Columbu had one of the widest backs ever. Because of his sprawling back, Franco was nicknamed “the bat“.

Franco Columbu wasn’t a toothless tiger. Apart from being impeccably ripped, he was strong as a bull. The guy deadlifted his car out of a parking spot in Pumping Iron, for god’s sake. All the heavy lifting he did through the years helped him build a wide and thick back. 

Known for his strength, Columbu’s clean and jerk record was 400 pounds (181 kg), his bench press record was 525 pounds (238 kg), his squat record was 655 pounds (297 kg), and his deadlift record was 750 pounds (340 kg).

The 2X Mr. Olympia & legendary strongman could be the strongest pound-for-pound bodybuilder on the list. He excelled in powerlifting and Olympic weightlifting before finding his greatest fame on posing daises.

Franco Columbu Best Backs in Bodybuilding History Workout

• Wide-Grip Chin-up: 5 sets of 10 reps
• Seated Cable Row: 4 sets of 8 reps
• T-Bar Row: 4 sets of 8 reps
• Barbell Row: 4 sets of 8 reps
• Deadlift: 4 sets of 6-10 reps

Next Read: Franco Columbu: Remembering The Life of Bodybuilding and Strength Legend

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24. Orville Burke

Orville Burke Stats 

• Height: 5’10”
• Weight: 250 – 260 lbs

In a 1999 interview, he spoke to FLEX magazines about his childhood in Jamaica: “My friends and I would do chins every day after school to see who was the strongest. When we started this competitive chins game, I had a very narrow back, but after months of doing chins every day, I eventually developed the V-taper you see today.”

Burke had one of the widest wings in the history of the sport. At 5’10” and 250 pounds, he was seemingly as wide as he was tall. His lats spread beneath his broad clavicles and looked broad enough for hang gliding. 

“My credo is that if you’re not rowing—and I mean with a barbell, a T-bar, or a dumbbell—then you’re not building your back.” – Orville Burke

Trivia: For eight years in the late ’80s and early ’90s, Burke worked in security for Donald Trump’s company.

Orville Burke Best Backs in Bodybuilding History Workout

• Pull-up: 4 sets of 12-15 reps
• Front Pull-down: 4 sets of 10 reps
• Barbell Row: 4 sets of 8 reps
• One-Arm Dumbbell Row: 5 sets of 8 reps
• Deadlift: 5 sets of 8 reps

Check Out: History of Mr. Olympia – Details & Results

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25. Momo Benaziza

Momo Benaziza Stats

• Height: 5’2”
• Weight: 185 – 195 lbs

The 5’2″ Algerian-born French bodybuilder won the “Night of Champions” and was nicknamed “killer of giants” by Joe Weider. He was also one of the only two bodybuilders who defeated Dorian Yates at a pro show (Lee Haney being the other).

“I prefer to keep my reps for back exercises in the 15-20 range. I don’t really feel that I’ve begun to make the mental connection with the muscles I’m training until I get to about the 12th rep. As far as training heavy goes, I’ve had problems lifting heavier weights for lower reps, tending to accumulate nagging injuries and joint pains. I also don’t seem to grow as well unless I keep my reps up.” – Momo Benaziza

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26. Joel Stubbs

Joel Stubbs Stats

• Height: 6’3”
• Weight: 300 – 310 lbs

Stubbs’ back was nothing like what you see on bodybuilding stages today. A glance at Stubb’s back might make you believe it is the result of special effects in a Hollywood movie. 

Joel Stubbs arguably had the widest back in the history of pro bodybuilding. Stubbs might be blessed with great genetics, but it’s the hard work he put into his training that helped him build one of the freakiest upper bodies in the business. 

Joel switches his grip routinely on certain exercises using a wide grip, close grip, and underhand grip to carve out his massive back. 

“With the hammer [palms facing each other] grip, I feel more of the traps tying into the rhomboid area. With the reverse [underhand] grip, I feel more of my rhomboids and the lower part of the lats.” – Joel Stubbs

He also made sure he was using a full range of motion on all his back exercises to maximize muscle fiber recruitment. 

He alternates between two back workouts. The first, his heavy day, includes more power movements, with pyramided sets for as few as six reps. The second, his light day, includes sets that go up to 15 reps.

Joel Stubbs Best Backs in Bodybuilding History Workout

• Chin-up: 6 sets of 10 reps
• Deadlift: 4 sets of 10 reps
• Bent-Over Row (on heavy days): 6 sets of 10 reps
• One-Arm Dumbbell Row (on light days): 4 sets of 10 reps
• Seated Machine Row: 4 sets of 15 reps
• Lat Pull-down: 3 sets of 15 reps (heavy days), 6 sets of 15 reps (light days)
• Hyperextensions: 3 sets of 15 reps

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27. Jay Cutler

Jay Cutler Stats

• Height: 5’9”
• Weight: 265 – 275 lbs
• Arms: 21”
• Chest: 58”
• Waist: 34”
• Thighs: 30”
• Calves: 19”

Taking out Ronnie Coleman in his prime was no joke, but Jay Cutler put on the muscle mass required to beat the world’s best at his own game. Tired of taking the runner-up honors too many times, Cutler redoubled his training efforts to battle the longtime champ on his own turf: back poses.

To win his first Olympia, Cutler trained his back twice a week. He incorporated heavyweight and high volume in his workouts. Cutler has the most elaborate back workout on the list.  

“I believe it’s great to try variations; I mean Lee Haney did rows with an overhand grip and had a great back; Dorian Yates did them with an underhand grip and had an unbelievable back. It just goes to show, you have to find out what works best for you. So try various exercises.” – Jay Cutler

Jay Cutler Best Backs in Bodybuilding History Workout

• Reverse-grip Pull-down:
  • 1 warm-up set of 10-12 reps
  • 4 workout sets of 10-12 reps
• Hammer Strength Row: 
  • 1 warm-up set of 10-12 reps
  • 4 workout sets of 10-12 reps
• Seated Cable Row: 4 working sets of 10-12 reps
• Barbell Row: 4 working sets of 10-12 reps
• T-bar Row: 4 working sets of 10-12 reps
• One-arm Dumbbell Row: 4 workout sets of 10-12 reps
• Bent-over Dumbbell Row: 4 workout sets of 10-12 reps
• Superset
  • Low Cable Row: 4 workout sets of 10-12 reps
  • Standing Cable Row: 4 workout sets of 10-12 reps

Related: Bodybuilding Legend Jay Cutler Talks Different Eras of Bodybuilding

Watch the following video showcases some of the best bodybuilders in the game, all have which cultivated some of the most impressive backs in the bodybuilding history.

Conclusion

Building a V-taper can test your mettle. Building width and thickness in your back requires years of hard work in the gym, persistence, and patience. 

These 27 bodybuilders pushed boundaries and awed fans with their sprawling backs. Also, the 27 back training regimens laid out in the article should last you a solid six months, even if you try a new routine every week. 

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