Single arm kneeling lat pull down. use the same bar set you use for the pulldowns on a high cable pulley. after the last 12 reps of the pullover, immediately kneel and pull the bar to your sternum for 12 more reps. add weight as needed for more resistance. 4 sets, 12 reps. 4. behind the neck pull down. Repeat for the desired number of reps. 4. long angle dumbbell row. the long angle dumbbell row is a highly effective exercise for building a stronger and wider back. by targeting the muscles of the upper back, such as the rhomboids, trapezius, and rear deltoids, it helps to develop thickness and width in this area.
The top 7 thickness back exercises are: deadlifts: a powerhouse move that not only sculpts your legs and glutes but massively strengthens your back, offering intense full body muscle and strength gains, from quads to abdominals, by allowing heavy loads for ultimate growth. pull ups: the ultimate thick back builder with a simple setup. Attach a rope handle to a high cable pulley and adjust it to near eye level. grab the rope with your palms facing each other. take a few steps back so there’s tension in the cable and extend your arms in front of your body. pull the rope toward your face and flare your elbows out and back. 2. meadows rows. named for bodybuilder, john meadows, this exercise is like a one armed dumbbell row, but it is done with a t bar instead.you’ll grab the bar outside of the weight on the thick end of the barbell—feel free to use straps if the wider grip makes it tough to focus on your lats—then assume a bent over rowing position and pull. Inhale, lean forward and bend your knees slightly, and grip the bar. hold your breath, brace your core, and lift the bar. pull the bar close to your body with a straight back, until you are standing straight. lower the bar back to the rack or blocks with control. 3.
2. meadows rows. named for bodybuilder, john meadows, this exercise is like a one armed dumbbell row, but it is done with a t bar instead.you’ll grab the bar outside of the weight on the thick end of the barbell—feel free to use straps if the wider grip makes it tough to focus on your lats—then assume a bent over rowing position and pull. Inhale, lean forward and bend your knees slightly, and grip the bar. hold your breath, brace your core, and lift the bar. pull the bar close to your body with a straight back, until you are standing straight. lower the bar back to the rack or blocks with control. 3. Keep your arm close to your sides until it extends just behind your body. next, rotate your arm outwards while slightly bending it as this puts the lats in a stronger position. finally, pull your elbow back and in towards your spine while focusing on contracting the lat. hold this position for a few seconds. 3. blackburn back extension. this exercise increases the strength and stability of your back musculature while targeting the entire posterior chain. it improves posterior chain muscle balance and strength, which translates to injury prevention and stronger compound lifts like squats, rows, presses, and deadlifts.
Keep your arm close to your sides until it extends just behind your body. next, rotate your arm outwards while slightly bending it as this puts the lats in a stronger position. finally, pull your elbow back and in towards your spine while focusing on contracting the lat. hold this position for a few seconds. 3. blackburn back extension. this exercise increases the strength and stability of your back musculature while targeting the entire posterior chain. it improves posterior chain muscle balance and strength, which translates to injury prevention and stronger compound lifts like squats, rows, presses, and deadlifts.
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