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Arnold’s Back Workout Routine for Building Back Muscle Wider & Thicker!

Arnold Schwarzenegger, Exercise

Arnold Schwarzenegger Back Workout

Welcome back, fitness enthusiasts! Today, let’s take a look at the routine that is designed to assist you in creating an impressive back, something that’s reminiscent of the legendary Arnold Schwarzenegger‘s incredible width and thickness. We at Hercules Bodybuilding, we’ve got the perfect routine to step the back of your game.


Before we dive into the in-depth details of the exercise, we need to learn the underlying principles of Arnold’s back exercise. The back muscles play an important function in executing pulling motions. Arnold classified these muscles into two main classes: width-builders who focus on the lats and thick-builders using the rhomboids and traps. The aim? Getting that well-rounded and strong back, no matter if you’re trying to build muscles and functional strength.

Let’s get started by going through “The Arnold Back Workout Routine” step-by step where consistency and good posture are your most reliable partners for achieving visible results.


Exercise 1: Wide-Grip Pull-Up

The wide-grip pull-up has become a standard technique for shaping the wide lats. Here’s how:

  1. You can hang at arm’s length from an exercise bar using your hands positioned further than shoulder-width.
  2. Engage your core muscles and move your chest towards the bar.
  3. Do the same thing again, slowly and steadily.

Arnold Schwarzenegger Wide-Grip Pull-Up

Set your sights on 5 sets of 8-12 reps. However, if you are it difficult to reach those numbers first break it down in smaller pieces and then work your way to 50 reps in the end.


Exercise 2: T-Bar Row

We’ll now discuss T-Bar Row. T-Bar Row, ideal for increasing thickness by focusing on traps and rhomboids.

  1. Then, straddle the T-bar and grasp the handles using the overhand grasp.
  2. Keep your back straight with arms out, your back straight, and knees bent slightly.
  3. The weight should be pulled towards your torso in a powerful manner with your elbows tightly tucked.
  4. Reduce the weight until it is to a level that is manageable.

Arnold Schwarzenegger T-Bar Row Workout

Set up 5 sets of 8-12 reps. If a T bar setup isn’t possible, bent-over barbell rows work to substitute. You should ensure that you have a solid base and flat back to avoid injuries.


Exercise 3: Single-Arm Dumbbell Row

To get a better focus for a more focused approach, single-arm Dumbbell Row is a great way to work each side separately:

  1. Set one hand and knee on a bench. Hold dumbbells in the opposite hand.
  2. The dumbbell should be pulled towards your torso and keep an even back and a firmly active the core.
  3. Lower the dumbbell until it is in a controlled manner.

Arnold Schwarzenegger Single-Arm Dumbbell Row

Change sides, and then repeat. This exercise will help you achieve stability and symmetry in the back. Try to do 4-sets of between 8-12 repetitions each arm.


Exercise 4: Close-Grip Lat Pulldown / Pull-Up

Then, we wrap up with the Close-Grip Pulldown which is aimed at the mid-back, for the extra thickness:

  1. Attach the double-D handle an automatic pulldown device and sit down.
  2. Keep the handles in front of you Engage your core and maintain your back straight.
  3. The handles should be pulled towards your chest, while pressing your shoulders together.
  4. Slowly release the handles to their starting position.

Arnold Schwarzenegger Close-Grip Lat Pulldown  Pull-Up

Complete 4 sets of 8-12 reps.


Here’s the thing, “The Arnold Back Workout Routine” your path to getting that wide and thick back you’ve always been contemplating for years. It’s not only about the exercises, but also ensuring correct form and expanding your abilities. This is why you should give this exercise an attempt, be consistent and watch your back muscles grow!

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