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Need help with back width

Stato11

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Nov 10, 2012
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I've tried quite desperately to get some width in my back, I'm quite happy with my definition however one thing that's keeping me looking like a twig is the fact that I haven't really built any back width.

Here's my current back workout, I superset all exercises with chest

Wide Grip Pull-ups - 4 sets of 8-10 reps

T-Bar Rows - 3 sets x 6 reps

Lat-Pull downs - 3 sets x 12, 10, 8 reps
I did do dead-lifts rather than these but wanted to focus more on width.

Barbell Rows - 3 sets x 10 reps
 

DaveWallerCB

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May 8, 2012
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Strapping on a belt and some plates for different variations of pullups really brought out changes in my back.
 

BushMan

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May 6, 2012
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Deadlifts, pullups, and BB or DB rows.

I have a huge back and that's all I do. I really noticed my back thickening up once I started deadlifting a ton but the pullups added the width to my lats. Rows are the icing on the cake :)
 

drflex

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Oct 28, 2011
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rowing and stretching will make your back wide also try training it by itself with more volume..
 

stillwater

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Strapping on a belt and some plates for different variations of pullups really brought out changes in my back.
I completely agree...Do some weighted pullups..work your way up...and when you're done with your back workout do more pullups.


rowing and stretching will make your back wide also try training it by itself with more volume..
Stretching has worked great for me, good advice
 

Incognito1

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All the above is good advise. Maybe dont do all of your workout in one day. Split your back workout into 2 workouts so your back gets worked twice per week instead of once
 

9muscle9

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Wide grip pullups with weight belt and deadlift with double overhand and wider grip.

Train back twice a week. dont train it with chest, do chest on a seperate day.
 

GreenTLB6

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Every kind or row you can think of with controlled reps and good contractions. Progressively add weight as you can without giving up form. Check out some of Mountaindog's stuff.
 

flexdurden

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I'd add in some rack chins. At least when I have done them, the stretch at the bottom is out of this world and feels like it completely swells up your lats after your finish your sets.
 

thebigguy84

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Wide grip lat pulldowns, Close grip pulldowns, seated cable row, Seated bar row, Hammerstrenghth 2 arm pulldowns, Deadlifts, rack chins, T-bar row,Bent over rows, 1 arm lat row-I think one of the best things is to get that sqeeze and full stretch. That full stretch is very important let the lats relax yet still have tension on them before you do your next rep. And I suggest as much weight as you can possibly do for 8-12 reps.
 

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