Hypertrophy

Upper Back & Rear Delts Workout

Workout 2 of the 8-Week Muscle Building Hypertrophy Program - rowing, pulldown and rear delt work to build a thicker, wider back.

By Gainzbook Team August 14, 2026 2 min read

Workout Description

Workout 2 balances out the pressing volume from chest day with a back and rear delt session designed to build width, thickness and a stronger posterior chain.

Bent-over rows and dumbbell pullovers build overall back thickness, the lat pulldown adds width, and the rear delt fly, face pull and shrug finish the session by targeting the rear delts and traps - muscle groups that are easy to neglect but make a big difference to how your shoulders look from every angle.

Keep your reps controlled and avoid using momentum to move the weight, especially on the rows and pulldowns - quality contraction matters more than the number on the plate.

How Much Weight Should I Use?

Same principle as every session in this program: choose a weight that makes the final few reps of each set hard while your form stays tight. Increase the load gradually as the sets and reps start to feel easier.

Technique Notes

The final set of the bent-over barbell row uses a rest-pause set - rest 15-20 seconds after failure and grind out a few extra reps. The final set of the dumbbell pullover is a drop set - reduce the weight by around 20% at failure and continue. On the wide grip lat pulldown, control the negative for 3-5 seconds on the final set to maximise the stretch and stimulus through the lats.

Rest 90 seconds between sets, and track your numbers each week so you can see your pulling strength climb.

Back to blog

Workout in this article

6 exercises 18 total sets ~40 min

Bent Over Row

Barbell Back

3 sets × 12 reps · 90 s rest

3 sets: 12, 10, 12 reps. On the final set, rest-pause: push to failure, rest 15-20 seconds, then squeeze out a few more reps.
Pullover

Dumbbell Back

3 sets × 12 reps · 90 s rest

3 sets: 12, 10, 15 reps. On the final set, drop set: hit failure, reduce the weight by roughly 20%, and keep going without resting.
Lat Pulldown

Cable Back

3 sets × 12 reps · 90 s rest

Use a wide overhand grip. 3 sets of 12 reps. On the final set, control the negative for 3-5 seconds.
Standing Reverse Fly

Dumbbell Anterior

3 sets × 12 reps · 90 s rest

Dumbbell Rear Delt Fly - bent-over reverse fly, 3 sets of 12 reps, strict form.
Face Pull

Cable Trapezius

3 sets × 12 reps · 90 s rest

3 sets of 12 reps, pulling to the face with elbows high.
Shrug

Dumbbell Trapezius

3 sets × 12 reps · 90 s rest

3 sets of 12 reps, pause briefly at the top of each rep.