Having a strong and muscular back not only enhances your appearance, but it also has functional benefits such as improving your posture and overall strength. A thick and defined back can be achieved through a combination of proper nutrition and consistent training. You should add Chest Supported T Bar Row exercise to maximize your pump in back during exercise.
Below, we will discuss some of the best exercises for building thick back muscles and how to incorporate them into your workout routine.
Pull-ups are a classic exercise for targeting the back muscles and are a must-have in any back workout. They specifically target the lats (latissimus dorsi), which are the muscles that give the back its width.
To perform a pull-up, grab a bar with an overhand grip (palms facing away from you) that is slightly wider than shoulder-width apart. Engage your core and pull your body up towards the bar until your chin is above it. Slowly lower yourself back down to the starting position.
If you are unable to perform a full pull-up, you can use a resistance band or start with assisted pull-ups on a machine. As you progress, try to vary your grip width and switch to an underhand grip (palms facing toward you) to target different muscle fibers. I can also add a kneeling cable pullover exercise to grow your lats.
Bent-over rows are another excellent exercise for building thick back muscles. They primarily target the middle and upper back muscles, including the rhomboids and the traps (trapezius).
To perform a bent-over row, start by holding a pair of dumbbells with an overhand grip and bend your knees slightly. Hinge forward at the hips and lower your torso until it is nearly parallel to the ground. Keep a slight bend in your knees and maintain a flat back throughout the exercise.
With your arms extended, lift the dumbbells towards your chest, squeezing your shoulder blades together. Lower the dumbbells back down to the starting position and repeat for the desired number of reps.
Bent-over rows can also be done with a barbell or a cable machine. Varying your grip width and using different implements (such as a kettlebell or a sandbag) can also help to target different muscle fibers.
Seated cable rows
Seated cable rows are a great way to add variety to your back workouts and target the muscles in the middle and upper back. They also involve a greater range of motion compared to bent-over rows, which can help to increase muscle growth.
To perform a seated cable row, sit facing the cable machine with your feet planted on the ground and your knees slightly bent. Grab the handle with an overhand grip and lean back slightly. Engage your core and pull the handle towards your chest, squeezing your shoulder blades together.
Slowly release the handle back to the starting position and repeat for the desired number of reps. You can vary the resistance and grip width to target different muscle fibers.
Read Also: 5 Effective Exercises for Building Defined Shoulders
Deadlifts are a compound exercise that targets the entire back, as well as the glutes and legs. They are a highly effective exercise for building thick back muscles, as well as overall strength and power.