Description
Struggling to build a wider, thicker back? If you train back consistently but still lack the width and density you want, it may be time to focus on different pulling angles and better exercise execution.
This workout features five back exercises designed to target the lats, upper back, and mid-back for more complete back development.
WORKOUT TIMESTAMPS
00:00 – Intro
00:23 – Rope Straight Arm Pulldown
00:54 – Bent Over V-Bar Row
01:27 – Seated Upper Back Row
01:58 – Lying T-Bar Row Machine
02:30 – Close-Grip Pulldown
WHAT YOU'LL LEARN
How to isolate the lats with the rope straight-arm pulldown.
How to use the bent-over V-bar row to build back thickness.
How to emphasize the upper back with a seated upper-back row.
How chest-supported T-bar rows help limit body momentum.
How close-grip pulldowns train the lats through a controlled vertical pull.
The goal is not simply to lift heavier weights. Focus on stable positioning, controlled repetitions, a comfortable range of motion, and progressive overload as your strength improves.
Whether you're a beginner or an experienced lifter, this workout offers a practical approach to developing a stronger, wider, and more muscular back.
Train with purpose. Control every rep. Build a thicker, wider back over time.
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Ready to build a more complete upper body? Watch our next video for five shoulder and trap exercises to develop rounder shoulders and thicker traps!