Build Thick And Wide Back With This Workout Program Gymguider 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. 1 – barbell rows. barbell rows (some call them bent over rows) are the single most effective exercise for building back thickness. in fact, if you only had time for one back exercise, this should be it. how to do barbell rows: it’s best to set this up in a squat rack with the bar on the bottom rack. standing straight up holding the bar with.
Build Back Thickness 4 Must Do Back Exercises Youtube Once you reach down and grab hold of the bar, squeeze the chest out so the back is flat and no longer rounded. tightness is key, so attempt to squeeze the flex out of the bar (bend the bar) before pulling it off the ground. dig in with the feet, flex the glutes, and stand up with the weight. Keep your elbows in and your torso stable. pause and contract your back muscles. slowly lower your arms back to starting position and continue pulling up the weighted bar until you are finished with your allotted reps. make sure to keep your shoulder blades down your back so that you target your lats. Note: do the first 4 sets with your torso vertical, then lean back at a 45 degree angle to the floor and pull the last 8 reps to your upper chest. 4 sets, 8 reps (plus 8 more reps) 2. lying t bar row. 4 sets, 10 reps (wide grip) 3. seated cable rows. 4 sets, 10 reps (use wide grip lat pulldown bar attachment) 4. Brace your core and keep your back flat. pull one kettlebell up to your armpit and twist through your obliques as you bring your elbow up and past your torso. row to the opposite side and keep the exercise moving with a dynamic and continuous tempo. variation. turn this into a more isolated exercise by doing these face down on an incline bench. 5.
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