Focus On Your Entire Back
Width – You can work on the width of your back by focusing exclusively on stretching your lats and upper back. The best example of this are pull-ups and lat pull-downs. Have a full range of motion to make the most of these exercises.
Thickness – You need to have a thickness in your back to make it stand out. Width with no thickness is like having a muscular upper body with chicken legs and we’re sure you don’t want this. Exercises like deadlifts and rows focus on the thickness of your back.
Get A Wider And Thicker Back With These 3 Easy Exercises
1. Weighted Pull-Ups – 3 Sets 12 Reps
Pull-ups are a great exercise to build width in your back. Not only your back, this exercise focuses on your entire upper body. If you’re a beginner, you can start by doing assisted or body weight pull-ups. As you build strength in your arms, you can switch to weighted pull-ups.
This variation will make you work harder and help in building a V-taper. You can try different hand grips while doing this exercise. For example, an underhand grip will work your upper back and traps while a wide overhand grip will only work your lats.
2. Overhand Barbell Rows – 3 Sets 12 Reps
This exercise will be detrimental to the success you have in building a back the size of the Great Wall of China. Overhand barbell rows focus on the thickness of your back. This rowing movement will add to the girth of your back.
Hold the barbell at shoulder width with an overhand grip. Stand at a 70-degree angle from the floor and pull the bar to your waist. This will target your lats and upper back. Some people like to be parallel to the floor while doing this exercise. Doing this will take off some stress from the lats and put it on your middle back.
3. Seated Cable Rows With A Long Bar – 5 Sets 12 Reps
Seated cable rows are an incredibly effective exercise when it comes to building width and thickness in your back. In addition to this, using a cable will make sure you have constant tension on your muscles throughout the exercise. If you want a Christmas tree when you hit a back pose, this is your exercise.
Hold the bar at shoulder width and keep your elbows flared out. Pull the bar to your upper abs and squeeze your lats and back at the top of the movement. Hold the bar wider to recruit more of lats if you’re looking to add width to your back. A close grip will target your back and help in adding thickness.