trying to get a thicker back...

[str8-T]

I'm wondering what kind of exercises you do to add to the thickness of your back... now my back seems to be wide enough but the problem is its not thick enough...any ideas? Anyone else with the same problem? Discuss.

[jondy]

Bent-over barbell rows, dumbbell rows and deadlifts are all very effective when trying to thicken up your back.

[powerpack]

Bent over rows Dorian Yates style worked for me.

[NATIVE ONE]

In one word.........Deads. 

[str8-T]

I do all of those exercises...hmm...I guess I just need to be more patient 

[jpm101]

BB rows with a middle curl grip, pulling into the lower abs. Also try the 45 degree version, that some very big men do as a core back exercise. Power cleans from either a power rack  or a hanging position. Do a search if not sure of the lifting style. Include Hi-Pulls also if cleans are not your thing. Or both in the same workout for that matter. Can also try heavy DB cleans and Hi-pulls (prefer one arm at a time) which a lot of folks seem to forget. It is a mass builder.

I would mention the DL but this exercise is not meant for every BB'er. With some, it can cause more harm than good, in the long run, when done from the floor. This is where partials comes in with regard to using very heavy weight. Starting from a higher position, less strain on the lower back is reduced for a lot of BB'ers. Actually I, on a personal note, prefer the SLDL. If doing any form of the DL, try a wider hand spacing, from time to time. Something like collar to collar for a different feel & stretch to the exercise. Good Luck.

[ngm21084]

those db cleans those pretty good or what? and what if any + or - instead of doin bentover bb row using t bar or both? and what kind of hand grip you use on them? i currently for back do DL, tbar row, db row, lat pulldown, and straight arm pulldown....

[Montague]

I do all of those exercises...hmm...I guess I just need to be more patient 

Where are you doing them in your workout?
If need be, try placing rows & DL’s at the beginning of your routine to prioritize working thickness over width.

[str8-T]

Where are you doing them in your workout?
If need be, try placing rows & DL’s at the beginning of your routine to prioritize working thickness over width.

I usually do deadlifts last...because they are the most intense...but I could do them first I guess..

[Montague]

Try it for a while.
Move your bent over rows & db rows to the beginning of your routine as well.
Save the lat work for the end.

Wait about 8 or 9 weeks, then see if there’s a difference.

[tomgreynolds]

One arm dumbbell rows are my choice for best thickness. But i don't like to use a bench to lean on, I lean my non-working arm on the same knee and let the dumbbell fall to just barely touch the floor before pulling it back up. You can feel it through your whole back.

[Gene]

Try it for a while.
Move your bent over rows & db rows to the beginning of your routine as well.
Save the lat work for the end.

Wait about 8 or 9 weeks, then see if there’s a difference.

good advice

[LatsMcGee]

Row, Row, and Row some more.  That's really the only way to "thicken" the back.

[David Puddy]

Genetics. Not much you can do about it.

[ngm21084]

Bent over rows Dorian Yates style worked for me.

is that the over\under grip?

[Montague]

No.
Yates used a double supinated (underhanded) grip for bent over rows.
He also tore a biceps, though I don’t know if it was from that, his super-hi intensity style of training, or something else.

If you wish to try this method, make certain you are thoroughly warmed up, and focus on pulling with the back – NOT THE BICEPS.

I believe that for many trainees, the tendency to use too much arm with this grip is greater than when using pronated. Remember this is still a back movement.

[ngm21084]

yea...i dont know i use the double overhand and like it but one thing i do use underhand for is close grip pull downs...

[Montague]

...one thing i do use underhand for is close grip pull downs...

That’s good.
Hits a different part of the lats.
Switch it up with wide overhand grip, close parallel grip & wide parallel grip.

I see too many people just doing one ALL OF THE TIME.
Gotta hit all of those lat fibers & from different angles.

Just remember to always pull with the back.

[Cap]

My Olympic cleans and 90 degree BB rows are doing a good job.

Seriously though, these are two great exercises and they thicken the back from top to bottom.  There are many other exercises that people like but these work for me.

The underhand BB row seems to have grown in popularity and most have taken Yates/Coleman form a little too far and are standing almost upright and jerk the weight rather than row it.  Yates never moved his lower back when doing them but I see guys with straps and 225 on the bar who just build up their traps with the current form.  Keep these things in mind.

[ngm21084]

That’s good.
Hits a different part of the lats.
Switch it up with wide overhand grip, close parallel grip & wide parallel grip.

I see too many people just doing one ALL OF THE TIME.
Gotta hit all of those lat fibers & from different angles.

Just remember to always pull with the back.

yea as far as pull downs i got wide over and narrow under and palms facing in t-bar rows

[Emmortal]

V-grip pull downs are great for width, not so much for thickness though.  T-Bar rows, Yates (underhand rows) and dead lifts are all great back thickeners.  And as someone else said, if you do Yates rows, it might be best to use straps to alleviate some of the stress on the arms, just remember to use your arms as hooks and pull with the back.  Olympic cleans are great as well, have just started bringing those back into my routine.

[Montague]

And as someone else said, if you do Yates rows, it might be best to use straps to alleviate some of the stress on the arms, just remember to use your arms as hooks and pull with the back.

Even when using moderate weight in my acclimation sets, I still prefer to use straps for back work because they help me focus more on pulling with the back muscles.
Having to rely solely on grip activates too much biceps for my taste.

You’ll never COMPLETELY take the arms out of back work because they are THE major secondary muscle used during those movements.
But I want my back to get as much as it can from rows, pull downs, etc.
The less you use your biceps, the more you work the back.

I’m probably sacrificing some strength gains by my (over)use of straps, but since I’m not - nor ever will be - a power lifter, I’m not overly concerned with those numbers.

[ngm21084]

hey out of curiousity when you guys if you do lat pulldowns do you go to the back or front?

[Montague]

I always go to the front.
That’s just my preference based on comfort and flexibility.

There are some arguments that going behind – especially with heavy weight – is dangerous.
But for the number of trainers I see using this technique, I should see a lot more injuries resulting.

[ngm21084]

i also go to the front and have heard the same thing about going to the back being more injury prone so i avoided but yea alot of people do it to the back...idk maybe they arent going heavy like me