Building a broad, chiseled back is essential for achieving that coveted Greek god-like physique, and it’s not just about aesthetics—it’s about building strength and balance. The back is a complex network of muscles, with over 15 major ones requiring specific attention. This makes back training more complex than other muscle groups. While some people are naturally blessed with wider backs due to genetics, for many, it takes precision, the right exercises, and correct form to see growth.
For years, many individuals, including those with non-ideal genetic backgrounds, struggle to see significant gains despite performing the best exercises. Take the Filipino example: despite years of effort, the back barely developed. But recently, a new approach focusing on three key exercises has shown transformative results—broader and thicker backs that stand out. However, achieving this isn’t just about performing the exercises; it’s about nailing down proper biomechanics and focusing on targeting the weaker muscles.
So what is this incredible one workout that will transform your back muscles? It wasn’t us at BOXROX who came up with this exercises, and how to properly perform them. No, that would have been the work of Jeremy Ethier and a video he recently shared.
Jeremy Ethier is a kinesiologist and fitness trainer, co-founder of Built With Science. His YouTube channel has over 6.5 million subscribers and he delivers clear information with sound background research.
The biggest problem with back training is ensuring all muscles are adequately activated. Unlike more isolated muscle groups like the chest, back muscles tend to have dominant and weaker areas. This imbalance often leaves some muscles underdeveloped. Biomechanical tweaks to your routine can make a world of difference. Using strategic modifications, particularly on popular exercises like lat pulldowns and rows, you can ensure you’re hitting the right muscles in your back, such as the lats, and thus achieve the width and thickness you’re aiming for.
The Importance of the Lats for Back Width
The latissimus dorsi (lats) are key to creating that coveted V-taper. When developed, they give the illusion of wings, signaling strength and size. However, many people struggle to effectively target their lats, especially the lower lats, which are often overlooked in favor of the upper back muscles. To truly activate the lats, it’s essential to break them down into upper and lower regions and tackle each part with precision.
Most people gravitate towards standard lat pulldowns for lat development. But, despite their name, lat pulldowns are often not the best at isolating the lats. The issue arises when your elbows flare outwards—this activates the muscles around the shoulder blades but fails to hit the lats effectively. A simple tweak, such as bringing your elbows closer to your body, can better engage the lats. Using a narrow, neutral grip (or even an underhand grip) shifts the focus more to the lats and away from the biceps and forearms.
Table of Contents
The One Workout That Will Transform Your Back Muscles
Key Exercises Summary
| Focus Area | Key Exercise | Modification for Maximum Gains |
|---|---|---|
| Lower Lats | Lat Pulldown | Shoulder-width grip, elbows tight, deep stretch at the top |
| Upper Lats | Cable/Dumbbell Rows | Slight forward lean, elbows back and down, half reps in stretch |
| Mid/Upper Back | Wide-grip Cable/Dumbbell Rows | Flared elbows, squeeze shoulder blades, use half reps |
| Back Thickness | T-bar Rows | Wide grip, shoulder blade squeezes |
How to Train Back Width vs Thickness
How to Modify the Lat Pulldown for Maximum Gains
For optimal lat engagement during pulldowns, your grip should be shoulder-width apart, preferably neutral or underhand. This setup helps keep the elbows tight to the body, allowing the lats to do most of the work. As you pull, focus on driving from your elbows, not your hands, while simultaneously pulling your shoulders down and away from your ears. At the bottom of the movement, your elbows should align with your torso. Don’t rush the release—control the way up, ensuring that you fully extend your arms to engage a deep stretch in the lats. This stretch is crucial for maximum growth, as it encourages the muscle to elongate, promoting muscle hypertrophy.
Going Beyond Full Reps: The Power of Partial Reps for Lats
New research has shown that gains come not just from full reps but also from emphasizing the top of the movement, where the muscle is fully stretched. So, when you can no longer perform full reps with good form, incorporate partial reps at the top stretch position. This technique ensures that you continue to stimulate the lats, even when fatigued, leading to more growth.
Building the Upper Lats for That Coveted V-Taper
The upper lats are critical for creating that wide-back appearance. Many gym-goers focus on rows, but improper form often leads to more work being done by the biceps and traps rather than the lats. Fixing this involves using a shoulder-width grip, bracing your core, and leaning slightly forward to align the tension with the upper lats. Again, think about pulling your elbows back and down towards your hips while keeping your forearms parallel to the floor. This form keeps the biceps out of the movement and ensures that the upper lats are doing the heavy lifting.
Dumbbell Alternatives for Effective Lat Training
If you don’t have access to cables or specific machines, dumbbell rows are a great alternative. Instead of using a flat bench, incline the bench slightly to provide better support for your chest and allow for a deeper stretch at the bottom of each rep. By focusing on driving your elbows down in a sweeping motion towards your hips, you can target the lats even more effectively.
When performing these dumbbell rows, brace your core and avoid rotating your torso—this keeps the focus on the lats and prevents your biceps from taking over. Finish each set with half reps in the stretched position to further activate the muscles.
Focusing on Thickness: Building the Mid and Upper Back
After working on width, it’s time to focus on thickness. Exercises like wide-grip cable rows (or dumbbell alternatives like T-bar rows) target the mid and upper back muscles, including the traps, rhomboids, and rear delts. For these exercises, using a wide grip and pulling with your elbows flared out will better activate the muscles around the shoulder blades. At the end of each rep, squeeze your shoulder blades together tightly to fully engage the upper back muscles.
To increase back thickness even more, incorporate a technique where after completing full reps, you perform half reps in the stretched position, followed by shoulder blade squeezes. This technique, when done with good form, leads to massive gains in back size and strength, especially in the traps.
Conclusion
Training the back may seem complex, but with a focus on form, biomechanics, and strategic modifications, you can see massive gains in both width and thickness. Focusing on the right muscles—particularly the lats and traps—through targeted exercises and slight tweaks can lead to a more balanced, aesthetically pleasing back. Remember, the key to back growth isn’t just about the exercises you do, but how you do them. By paying attention to form and ensuring that your back muscles are doing the work, you can overcome genetic limitations and build a back that stands out.
Read Also: The 12 Best Lat Exercises for Strength and Muscle Growth
