10 Moves for a Thick and Wide Back

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Are you like most guys at the gym?

Too much chest and biceps and too little back…

No problem. We’ll help build your proportions.

A good back workout trains all the major muscles of the back, including the lower back, and focuses on heavy lifting.

Just like any other muscle group, the back benefits from higher rep work, but you have to concentrate on heavy weightlifting if you want the best results.

1. Barbell Deadlift

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In your workout: If you’re going heavy do sets of fewer than about 6 reps.

2. Bent-Over Barbell Deadlift

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* Try out a weight you can lift for a maximum of 6 to 8 reps.

3. Wide-Grip Pull-Up

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* Train to failure in the right rep range for growth, which is 8-12.

4. Standing T-Bar Row

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* Do at least 8-10 reps for 2-3 sets.

5. Wide-Grip Seated Cable Row

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* Choose a weight that you can complete no more than about 12 reps.

6. Reverse-Grip Smith Machine Row

* Repeat for as many reps and sets as desired.

7. Close-Grip Pull-Down

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* Do sets of 8-12 reps.

8. Single-Arm Dumbbell Row

* Do sets of 10-12.

9. Decline Bench Dumbbell Pull-Over

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* Do 12-15 per set.

10. Single-Arm Smith Machine Row

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* Do sets of 8-10 or 10-12.