The ONLY 11 exercises you’ll ever need to build a thicker/wider/more muscular Back
(~10 second demo video included for EVERY exercise)
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WIDTH exercises are up first…
Exercise # 1: Single Arm Cable Lat Row
Exercise # 2: Wide Grip Lat Pull-Downs
Exercise # 3: Single Arm Lat Pull-Downs
Exercise 4: Wide Grip Pull-Ups (Assisted OR Bodyweight OR Weighted)
Exercise 5: Cable Lat Prayers (Note: Supported + Not Overextending @ Top)
THICKNESS exercises are up second…
Exercise # 6: Chest Supported T Bar Rows
🎥: @waynewalls
Exercise # 7: Chest Supported Seated Cable Rows
Exercise # 8: Chest Supported Machine Rows (Neutral Grip)
🎥: @waynewalls
Exercise # 9: Chest Supported Machine Rows (Pronated Grip)
Are you noticing a trend???
For those that struggle to recognize patterns:
CHEST
SUPPORTED
ROW
VARIATIONS
=
THICKNESS
Exercise # 10: Chest Supported Dumbbell Rows
Exercise # 11: Barbell Seal Rows
PLEASE NOTE:
Just doing these exercises haphazardly & hoping for the best is NOT enough.
You can pick the best exercises in the world for Back growth (which these are) but if you don’t nail your technique, volume allotment, intensity, frequency, etc. then you may struggle (or even fail) to grow.
Exercise selection is the FIRST THING you need to get right when programming for muscle growth (hypertrophy) but all the other variables matter as well!
For more content like this, follow me @DeanTTraining and click the link below to join my email list:
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