Achieving a stunning back takes a combination of width and thickness movements combined with hard work. Pulling exercises are the ticket to building width. For thickness, rowing movements are the way to go. Of course, for a balanced back, you’ll want both. In this article, we’ll cover your thickness needs with 5 great exercises for a thick back plus we’ll provide 5% Nutrition supplement suggestions.
Bent Over Barbell Row
As far back as the early days of bodybuilding, the barbell row has been a foundational exercise. Guys like John Grimek, up through Arnold, Haney and Yates all relied on it. Dorian Yates was famous for using both an overhand and underhand grip, thereby hitting different areas of the back and bringing biceps more into the movement. Whether you go heavy (in good form) for lower reps or go moderate with higher reps, this is one of the best exercises you can do for your back.(1)
Seated Cable Row
A Rich Piana favorite, this exercise hits the lats a little more and provides constant tension throughout the range of motion. Even though Rich constantly changed his routines, this was a standard exercise for him. But, he would mix it up by doing it single arm style, or using different attachments that hit the back a little differently.(2)
Chest Supported Row
With barbell or dumbbell exercises, you can loosen up your form and use “cheating” to get the weight up. When it’s done under control, this approach can have its place at the end of a tough set. Still, it takes away from the target muscle, in this case the back. That’s especially true for those lifters that cheat to the extreme. This exercise takes cheating out of the movement completely. By its very design it’s all back. If you haven’t already, give it a try!(3)
Machine Row
It’s true that many hardcore bodybuilders believe free weights are better than machines. However, Rich wasn’t one of them. It’s safe to say he liked machines as much if not more. Many of his back routines consisted of various pulldown exercises as well as rowing movements, all done with machines. The Machine Row provides constant tension throughout the movement. This exercise is similar to the Chest Supported Row, except not every machine provides a chest pad.
T-Bar Row
This classic exercise is another Rich favorite. There are many ways to do this, from machine to simply lifting one end of a barbell. Machines allow different grips, yet the classic palms-facing grip is one of the more effective ones. All you need is a barbell weighted at one end and a V-handle, and you’re all set.(4)
Don’t Forget 5% Nutrition!
Begin Back Day with a 5% pre-workout such as Kill It RTD. Here’s an explosive pre-workout with a massive 400 mg of caffeine and a whopping 10g of glycerin (glycerol). Wow! Just starting out? Then you should try our new Code Red PRE - designed just for you! Take it farther with Core Creatine and Core Pump. Once your workout is over, grab a Real Carbs + Protein shake. If you’re new, don’t forget to check out the Code Red Series! And of course, since you’re already visiting 5% Nutrition, check out all our deals!
References:
