Back Spec — Width & Vertical Pull
The second weekly back exposure, vertical-pull biased: weighted chins, wide pulldown, straight-arm pulldown for lat isolation, single-arm row, shrugs, plus incline curls. Lat width and thickness focus. ~75 min.
Estimated session
- Movements 6
- Loads Coach-filled
- Progresses Every session
Every movement, in order
Each lift with its working sets and target, in the order you run them. The coach sets the loads from your training and moves them up as the work gets easier.
| Order | Exercise | Sets | Target | Rest |
|---|---|---|---|---|
| 01 | Chin-Up Add belt/DB load once BW reps >8 at RPE 8. 1 warm-up set first 4 × 8 · rest 2 min | 4 | 8 | 2 min |
| 02 | Wide-Grip Lat Pulldown Bar to upper chest, drive elbows down and back. 1 warm-up set first 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 03 | One-Arm Dumbbell Row Full stretch at bottom, hard lat squeeze at top. 3 × 10 · rest 1:30 | 3 | 10 | 1:30 |
| 04 | Straight-Arm Pulldown Lat isolation. No elbow bend, full overhead stretch. 3 × 15–12 · rest 1 min | 3 | 15–12 | 1 min |
| 05 | Leverage Shrug Straight up, pause at top, no rolling. 3 × 12 · rest 1:15 | 3 | 12 | 1:15 |
| 06 | Incline Dumbbell Curl Stretched-position biceps. Strict, full ROM. 3 × 12–10 · rest 1 min | 3 | 12–10 | 1 min |
The coach sets the loads and moves them up — these are the schemes
When to reach for this template
Second back exposure this week — bias vertical pull and lengthened-range lat work to round out Big Back Day's row bias; don't just repeat it. Add belt/DB load on chins once 8 bodyweight reps clear at RPE 8; if reps fail, drop to close-grip pulldown at matched effort. Straight-arm pulldown is pure lat isolation — light, full stretch, no elbow bend, RPE 8-9, never loaded like a compound. Single-arm row: chase ROM and lat contraction over weight; sub T-Bar Row with Handle if faster. Incline curls strict and stretched.
Every workout
The coach reads your log, tunes the loads and volume to where you are today, and tells you when to add weight.
Programs that use this template
This session is scheduled across a week and progressed over the mesocycle in the programs below.
Common questions
The facts most people check before they drop this session into a week.
01When should I use the Back Spec — Width & Vertical Pull template?
Second back exposure this week — bias vertical pull and lengthened-range lat work to round out Big Back Day's row bias; don't just repeat it. Add it to your week in Squatly and the coach schedules it, sets the loads from your training, and tells you when to move up.
02How many working sets is Back Spec — Width & Vertical Pull, and how long does it take?
Back Spec — Width & Vertical Pull runs 6 movements and about 19 working sets, roughly 69 minutes once warm-ups are in. The full per-exercise scheme — sets, reps or RPE, and rest — is in the session table above.
Built on the Squatly method
Every set count, rep target, and rest period here comes from how the coach weighs volume, intensity, and fatigue. See where the numbers come from.
Read the methodVolume, intensity, and fatigue — read per lift, every session.
Last updated: June 2026
Keep moving forward.
Add this template to your week. The coach reads your training, sets the loads, and tells you when to push.
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Aleks · Coach
Proposal — add weight