Back thickness exercises bodybuilding Two-arm Dumbbell Row Feb 24, 2021 · OLD-SCHOOL GYM CLOTHING & APPARELhttps://VintageGenetics. Landmine T Row: 4 sets, 8 reps; Single-Arm Low Cable Row: 3 sets, 10 reps; Split Stance Rotational Row: 3 sets, 10 reps; Chest-Supported Row: 3 sets, 12 reps; Inverted Row: 3 sets, 15 reps; Banded Face Pulls: 3 sets Dec 11, 2017 · The Top 10 Muscle-Building Back Exercises. Many lifters consider the bench press the king of upper body exercises, but the barbell row is the monarch from the back. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Jun 1, 2024 · Most bodybuilding back workout routines include an abundance of lat pulldown and pull-up exercises. Dec 25, 2024 · Arnold was a firm believer in high-volume training. Focusing on the erector spinae and traps will create the thickness making your back “pop. Jul 22, 2024 · Where vertical pulling exercises like pull-ups and pulldowns primarily build back width, horizontal pulls (rows) build back thickness. His answer was clear: Chin-Ups; Barbell/Seated Row; With the addition of chin-ups, Priest shared that there would be no need for lat pulldowns since it is a similar movement. Work Out Explained: This workout routine involves 3 very important factors to work properly. Every 2 weeks you are getting in 3 upper body workouts and 3 lower body workouts. Key exercises Arnold used to build his back included: Wide-Grip Pull-Ups; Barbell Rows These back exercises and workout programs will help you build a thicker, wider, and more detailed back while building a strong foundation for future growth. I’m actually going to simplify this into one word: Rows! IFBB Pro Nathan De Asha shares six exercises to add thickness and width to your back. Why Back Training is Essential for Bodybuilding Back training is often overlooked in favor of chest, arms, and shoulders. Horizontal pulls are going to be exercises most associated with back thickness. The best exercises for adding mass to the center of the back are rowing movements (seated cable row, barbell row, one arm dumbbell row, machine row, etc. ). Rack Deadlift. Scapular Pull Ups: 3 sets of 10-12 reps. Exercise such as chest supported dumbbell rows, semi-neutral t bar rows, cable rows will do that. “You’re doing chins for that. Feb 12, 2020 · You’ll also get a full back workout that will build slabs of thick muscle. Few exercises target only the back muscles, so its important to keep in mind that when you develop your workout to engage your back muscles you’ll also be working muscles I split my back routine in one training for lats: 5 sets of weighted pull ups 10-12 rps 8 sets of 8 reps lat pulldown ( 30 sec rest ) 8 sets of 8 behind the back lat pulldown ( 30s reSt ) 8 sets of 8 reps reverse grip lat pullldown ( 30 s rest ) 4 sets of seated cable rows ( wide grip ) 10-12 reps 4 supersets of lat pushdowns with normal pull ups 10-12 reps 4 days ago · Coleman’s approach to bodybuilding exercise selection likely helped separate him from the pack in this regard. Pull-ups, lat pulldowns and cable rows are part of a complete back program, but here are four exercises I believe to be the most effective for building back mass and thickness. After your full warm-up, start with a heavy set for six reps, then lighten the load for the following set, then a little lighter for the next two. Bigger Stronger Leaner. com/Become a Vintage Genetics member with unique perks!https://www. First, let’s start out with the type of exercises you need to do to build thickness in your back. Forget pull-ups and pulldowns for a day and use this barebones approach to building deep, grainy back thickness. A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. ’ Wesley Vissers started his IFBB Pro League tenure quietly, but his impact in Classic Physique has crescendoed into something much bigger as of late. Wide Grip Overhand Pull Ups: 4 sets of 6-8 reps. You can try any sort of neutral grip horizontal rows to target the mid back and the lats. Deadlift. In his latest endeavor published on July 30, 2024, the four-time Mr. BACK THICKNESS . The below 3 back workouts are designed specifically to be mixed and matched with each other. Here are the 11 best exercises to develop a thick, well-defined upper back. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Jan 29, 2025 · There are two separate workouts. Mar 20, 2019 · One Major Muscle With Two Smaller Muscle Groups Bodybuilding Workout Split: In this bodybuilding workout split, the body is divided over three days and one major muscle group (such as the chest, thighs and back) is paired together with two smaller muscle groups (such as biceps, triceps, hamstrings, calves, abs and shoulders) in each Nov 21, 2023 · Ronnie Coleman famously had two different back workouts every week, and the first, focusing on thickness, featured barbell rows, T-bar rows, and deadlifts—and very few humans have ever had a thicker back than Ronnie. Building a big back requires some big lifts; few exercises do it better than the rack pull. Compared to pull-ups, rowing exercises help you gain more thickness but less width. Ronnie Coleman Back Thickness Workout. com 4 days ago · Hypertrophy Pull Workout (Moderate Reps, Higher Volume) Goal: Muscle growth and back thickness Sets & Reps: 3-4 sets of 8-12 reps. Feb 12, 2025 · Bodybuilding veteran Lee Priest is still unearthing details about the training routines he used to reach the top of the sport. Dec 12, 2019 · Today we are going over how to build a bigger thicker back! To me it's as simple as putting your back in a disadvantageous (my keyword of the day) state and Horizontal rows and leaned forward shrugging exercises contribute to the upper back and mid back thickness the most. It’s okay to add rows into other isolation workouts as well, because in my books, you can’t overtrain the upper back. If you look at videos of ten bodybuilders doing the barbell row, you’ll see ten different ways to perform the exercise. Mar 5, 2025 · Whether you’re a beginner or an experienced lifter, these exercises will provide the foundation for a well-rounded back workout. A bigger back is the foundation of a bigger upper body! These five back workouts will set up anyone, from a beginner to an advanced lifter, for five months or more of weekly training, plus give you back muscles that will test the limits of your t-shirt! Jan 13, 2024 · You should always pick at least 2 exercises for back thickness (+ 2 for back width + 1 for lower back) every time you train your back. Most exercises, such as those previously listed in past articles, will combine some measure of work on the back muscles. Chest Supported Row (Lat Focused: 4 sets of 8-10 reps. Working the rhomboids helps too, so cable rows/bent over rows will be helpful. ” 3 Tips To Get A Thick Back Prioritize Rows Over Vertical Pulling. What is a Rest-Pause Set? Jul 18, 2018 · All exercises should be performed in a rest-pause manner except those targeting back thickness, quadriceps, forearms, and calves. Barbell Row. Get training techniques, form tips and more from the 5-time Classic Physique champion. Using research from personal experience, professional bodybuilders, fitness models and highly rated bodybuilding and fitness literature. His back workouts often included multiple sets of heavy compound movements like pull-ups and rows. See full list on performancelab. This means you will perform each workout three times every two weeks: Monday – Workout #1; Wednesday – Workout #2; Friday – Workout #1; Monday – Workout #2; Wednesday – Workout #1; Friday – Workout #2; The exercises in Doggcrapp must be performed in a particular order and you choose any ONE exercise Apr 5, 2024 · Sunday-Workout A; Tuesday-Workout B; Thursday- Workout A; Fri & Sat OFF; Week 2: Sunday-Workout B; Tuesday-Workout A; Thursday- Workout B; Fri & Sat OFF; Repeat. 74 votes, 112 comments. 1 exercise per workout: 1-2 sets of 6-12 reps without rest-pause. Find the best exercises for back thickness in this guide, plus thick back workout plans and training tips! 4 days ago · Hypertrophy Pull Workout (Moderate Reps, Higher Volume) Goal: Muscle growth and back thickness Sets & Reps: 3-4 sets of 8-12 reps. Deadlifts. In fact, if you want a classic torso V-taper , pull-ups and pulldowns are all but compulsory. Back Workout 1. Landmine T Row: 4 sets, 8 reps; Single-Arm Low Cable Row: 3 sets, 10 reps; Split Stance Rotational Row: 3 sets, 10 reps; Chest-Supported Row: 3 sets, 12 reps; Inverted Row: 3 sets, 15 reps; Banded Face Pulls: 3 sets Pull-ups, lat pulldowns and cable rows are part of a complete back program, but here are four exercises I believe to be the most effective for building back mass and thickness. Extreme Stretching Extreme stretching is an unconventional approach that is not found in most bodybuilding workout routines. May 13, 2024 · For building back thickness, few exercises, if any, equal the barbell row. This is good news because these vertical pulling exercises build upper back width. Deadlifts work a number of different muscles, including the back, lower back and legs, and they’re highly effective in creating a strong, thick physique. Following the 2021 competitive season, feedback for IFBB Pro Nathan De Asha was to bring up his back. How many times have you seen the expression “bodybuilding shows are won from the back”? If you look at Olympia history , you’ll see that the old saying rings true for a reason. Hammer Strength Lever Pulldown. Pretty much like climbing a rope. biceps forearms Roger Lockridge October 25, 2024 • 3 min readA great back isn't just about being wide, it needs detail and thickness to truly stand out. Additionally, incorporating compound movements and isolation exercises can help address different parts of the back for a more comprehensive development. They argue that you need lots of variety and should hit the muscles from many angles. He was also known for deadlifts, which helped build the thickness and strength that defined his lower back. Pull-up or Chin-up (weighted, if possible; feel free to vary your grip if you stall) Narrow- or Wide-Grip Pulldown. GYM CLOTHING AND OLD-SCHOOL SUPPLEMENTShttps://vintagegenetics. Dec 29, 2010 · The Top 5 Exercises for Increasing Back Muscles. Deadlift: 4 x 6-12; Barbell Row: 3 x 10-12; Build a ripped, thick athletic back by training like an athletehttp://athleanx. On February 11, 2025, he named and justified his top two back workouts for adding muscle thickness. Sep 2, 2024 · In a recent YouTube video shared on September 1, 2024, Vissers demonstrated four exercises to create wide lats and grow lower back thickness for the ‘ultimate V-taper. If you desire a big and complete back, they claim you should differentiate between training for back thickness versus back width. Workout B. youtube. May 30, 2024 · In this article, I share the 15 most effective compound back exercises and workouts to beef up your back in the shortest time possible. The primary muscles we will focus on for back thickness are Thickness exercises tend to place most of their stress on the center of the back, giving it a meaty look. Barbell Pendlay or dead-stop rows are one of the safest, most effective horizontal pulling exercises around, and doing them with a single dumbbell Feb 11, 2025 · A thick upper back balances out wide lats, and makes a shirt look great from both the front and back. Jun 10, 2014 · You still only need a couple good exercises! Bodybuilders teach that the upper back is complex to develop. Jun 13, 2023 · The first exercise of the bodybuilding back workout is the rack pull, a deadlift variant that targets the entire posterior chain and allows you to hoist some heavy weight plates to pack on lean muscle mass. Competitive Bodybuilding. Shrugs are great for traps if you can do them heavy, which make the back appear thicker. Workout A. For back thickness, prioritize rows in your training over pull-ups and A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Performed with a barbell or on a Smith Machine, this specialized trap exercise will hypertrophy the middle and upper back, giving your physique a look of brutal thickness in a full 360°. You will target those four muscle groups using straight sets. Mar 13, 2025 · Best Bodybuilding Back Workout — Advanced. 1 exercise per workout: 11-15 rest-pause reps. Olympia walked fans through his workout for a thicker back. Priest was asked about the top exercises to add thickness to your back. . Here is a great article that will educate you on the top 10 best back exercises for adding width and thickness. Feb 12, 2025 · Lee Priest Targets Top Two Back Exercises. But of course, weighted pullups and bent over rows are your friends here for all back and lat workouts. Nathan walks you through he plans on improving his back leading into the 2022 competitive season and takes us through a back training day. Another great, and often overlooked back exercise is close grip towel pullups. Jun 13, 2020 · To bulletproof your shoulders, and add serious thickness in the upper back, it’s imperative that you become okay with doing plenty of row variations for volume. News, articles, personal pictures, videos & advice on everything related to… Feb 12, 2024 · BACK WIDTH. Lee Priest made a name for himself in the Men’s Open division throughout the 1990s and 2000s. com/WORKOUTUnderhand lat pulldown5 sets - 10-12 repsUnderhand barbell row4 sets - 10-12 repsWi Jan 28, 2024 · Always pick at least 2 exercises for adding back width (+ 2 for back thickness + 1 for lower back) every time you train your back. Jul 2, 2024 · Building a strong, wide back is key for your physique. Hard and heavy bodybuilding training isn’t for the faint of heart. Pro tip: To stimulate all trapezius fibers, try altering your grip width from set to set, going from just inside shoulder-width to a few inches wider than You may think deadlifts are just for lower back, but in fact they increase overall back thickness better than any other exercise in my opinion. May 22, 2019 · Week 1 workouts would land on Monday, Wednesday and Friday rotating ABA and then for Week 2, the workouts switch and rotate BAB. Intensity, Deep Stretching, and Rest-Pause Sets. After enough years in the gym, your gains may not come as easily as they once did. com/channel/UCWl4r8lWQwk1 Nov 3, 2021 · Back Thickness. Back Nov 1, 2002 · Please advise some back exercises for back thickness? T NATION Back thickness exercises. Think in terms of pecs how they pop out more from the body—building back thickness makes the back pop out more from the body. Use these three exercises to make your back thicker and stronger. In short, if you want a thicker back, make sure to retract the scapula and otherwise work the scapula as much as you can. Dumbbell Shrugs: 3 sets of 10-12 reps. com/x/build-an-athletic-muscular-backIn order to get a bigger upper back and t Sep 9, 2024 · Chris Bumstead reveals his go-to back exercises to build a huge, muscular back. However, a strong back plays a crucial role in supporting compound movements like deadlifts Jul 30, 2024 · Bodybuilding legend Jay Cutler serves as an educator in the fitness community, offering tips and tricks for growing any body part. As such, all good back-building workouts need to include both. Considering this article went over the most effective movements that a person can do for a wider back you will have no problem making the right decisions every time you hit the gym to train your back. 3M subscribers in the bodybuilding community. Deadlifts: 4 sets of 6-8 reps. Recent Updates: On May 30, 2024, Fitness Volt’s Senior Editor , Vidur Saini (American Council on Exercise-CPT), updated the article with actionable expert tips to improve the reader experience. 11: 2573: April 7, 2008 May 1, 2023 · While the lats are the largest back muscle, bigger lats typically create a wider back instead of a thickness. Jun 2, 2022 · This is okay. chest shoulders triceps back width – chins, pull downs back thickness – rows, rack deadlifts. Back thickness is what gives the back a… well, thick look. Many top champions have left with the gold medal and the big check because of their presentation when facing away from the crowd. They‘ll provide a lot of work for your entire upper back, even though it‘s not a conventional upper-back exercise. 4 Key Exercises for Building a Thick Back. ghzlop aeny nyih ejlbrx nkyhq rwdk tphu wdulilyc ucxc bkkjk pdpu omcnxwu wkkwyq ygafcgj wctq