🦍 Ross Dickerson Back Workout
🦍 Ross Dickerson Back Workout: The Blueprint for a Wide, Powerful, Injury-Free Back
Imagine walking into a room and commanding attention — not by speaking, but just by the way your back fills your shirt.
Ross Dickerson doesn’t just train his back for aesthetics. He trains it for power, posture, symmetry, and function. Whether he’s training for a photoshoot, strength, or just looking like the modern-day Hercules, his back routine is one of the most complete in the game.
This article gives you the full breakdown of Ross Dickerson’s back workout plan, how he prevents injury, the science behind his exercises, and yes — how to feel like a beast every time you do rows.
🔥 Why Training Your Back Is Absolutely Crucial
Most beginners obsess over the front: chest, abs, arms. But legends like Ross build greatness from the back.
Here’s what a strong back gives you:
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V-taper physique (broad shoulders to narrow waist)
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Better posture and less forward hunch
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Improved pulling strength (pull-ups, deadlifts)
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Support for other lifts like bench, squats, overhead press
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Injury prevention in spine, shoulders, and neck
A good back makes you look strong.
A great back makes you be strong.
🧠 The Muscles Ross Dickerson Targets in His Back Workout
To get that signature Dickerson back, you have to work all zones:
| Muscle | Function | Ross Targets With |
|---|---|---|
| Lats | Width | Pull-ups, Lat Pulldown |
| Traps | Thickness, posture | Shrugs, Rows |
| Rhomboids | Upper/mid back depth | Cable rows |
| Teres Major & Minor | Shoulder support | Wide-grip rows |
| Erector Spinae | Lower back strength | Deadlifts, hyperextensions |
| Rear Delts | Back width illusion | Face pulls, rear flies |
He doesn’t just “do rows and go home.” Ross attacks the back like it’s a full department — not a muscle.
🏋️♂️ Ross Dickerson’s Full Back Workout Routine
Training Frequency: Once per week
Duration: 60–70 minutes
Goal: Width, thickness, strength, balance
🚀 Warm-Up (Non-negotiable)
Warming up before back training = saving your spine. Ross takes this part seriously.
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5 mins rowing machine or incline treadmill
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Dynamic arm swings & shoulder circles
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Band pull-aparts – 3 sets x 15 reps
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Resistance band face pulls – 2 sets x 15 reps
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Light lat pulldowns – 2 sets x 12 reps
Why? Activates the stabilizers and brings blood into the lats and traps. Prepares scapular movement.
💪 Ross Dickerson Back Workout Breakdown
1. Weighted Pull-Ups
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4 sets x 10, 8, 6, 6 reps
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Start bodyweight, add weight when you can.
🔥 Focus: Width, lats
💡 Tip: Pull with your elbows, not your arms.
2. Barbell Bent-Over Rows (Overhand Grip)
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4 sets x 10 reps
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Flat back, squeeze at the top, control on the way down.
🔥 Focus: Mid-back thickness
💡 Tip: Avoid rounding your lower back — core tight!
3. Seated Cable Row (Wide-Grip Attachment)
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4 sets x 12 reps
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Keep your chest proud, don’t rock back and forth.
🔥 Focus: Rhomboids, teres major, rear delts
💡 Tip: Drive elbows out and back — don’t just pull.
4. Lat Pulldown (Neutral Grip)
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4 sets x 10–12 reps
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Full stretch at the top, no jerking motion.
🔥 Focus: Lat width and depth
💡 Tip: Control the descent — that’s where growth hides.
5. Dumbbell Shrugs
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4 sets x 15 reps
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Squeeze your traps at the top, slow drop down.
🔥 Focus: Upper traps, neck frame
💡 Tip: Don’t roll — just shrug up and pause.
6. Hyperextensions (Bodyweight or Weighted)
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3 sets x 20 reps
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Perfect for strengthening the lower back without straining it.
🔥 Focus: Erector spinae
💡 Tip: Don’t hyperextend — come up until neutral.
🛡️ Injury Prevention Tips: How Ross Protects His Spine Like a Pro
Ross trains smart. That’s why he stays ripped AND injury-free. Here's how he avoids snapping his back in half:
✅ Proper Warm-Up
Don’t go straight to heavy rows. That’s how disks get jealous and slip away.
✅ Neutral Spine Always
During bent-over rows or deadlifts, his back stays flat and hips pushed back. Never rounded. Never sloppy.
✅ Controlled Tempo
Ross avoids yanking weights. He uses a 2:1 tempo — controlled on the way down (eccentric), powerful on the way up.
✅ Core Engagement
Every pulling motion starts with a tight core. It protects the spine and stabilizes heavy lifts.
✅ Rest Days
He gives his back time to recover, grow, and breathe. Overtraining? Not on Ross’s watch.
🥗 What Ross Dickerson Eats on Back Day
Back day = big volume = big fuel.
🍽️ Pre-Workout Meal (1.5–2 hrs before training)
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150g grilled chicken or white fish
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1 cup jasmine rice
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1 avocado slice
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1 cup green vegetables (broccoli or spinach)
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Water + black coffee or pre-workout (optional)
Goal: Fast-acting carbs + lean protein = explosive energy
🥤 Post-Workout Meal (0–30 mins after)
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Whey protein shake + 1 banana (immediately)
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Followed by:
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200g lean beef or salmon
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1 cup sweet potato or oats
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Berries or pineapple chunks
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Why? Carbs replenish glycogen, protein rebuilds those glorious back muscles.
🧠 Real Talk: How Ross Built His Back Over Time (Short Story)
Ross didn’t always have a barn door back. In fact, early in his career, he admits to focusing too much on chest and arms.
"I realized I was building a body that looked good from the front — but not complete. That’s when I flipped the script."
Once he prioritized rows, pull-ups, and posture? His physique leveled up tenfold. Suddenly, everything looked better — his waist appeared smaller, his arms looked fuller, and his overall strength exploded.
Now? He’s not just a model. He’s a sculpted statue.
🤯 Funny Truths About Back Day
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You'll sweat like a horse from just pull-ups.
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Every mirror selfie becomes a flex session for your lats.
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You'll start checking for wings under your shirts.
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You’ll walk taller. Literally. Your posture improves overnight.
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You’ll start hearing whispers like: “Bro’s definitely doing pull-ups.”
🏁 Final Words: Want a Back Like Ross Dickerson?
Ross’s back didn’t build itself. It took:
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Dedication to the full range of muscles
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Respect for form and function
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Fueling right before and after
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Smart strategies to stay injury-free
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And consistency. Always consistency.
Train like Ross and your back won’t just be strong — it’ll be legendary.
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