My Authors
Read all threads
The Secret to a MASSIVE BACK.....


Not pullups

Not deadlifts

But tons and tons of hard and heavy rowing
The lats are the largest muscles in the upper body

They connect at 5 different points: spine, pelvis, ribs, scapula, and upper arm

Their biggest, strongest function is pulling the arms back in the horizontal plane

There's a saying in bodybuilding "Gotta row to grow!!"

It means exactly what it says.

To grow your back, you need to make rows your staple back movements in your workouts

They put more meat on the back than any other exercise
Seated Close Grip Cable Row - In 10 years I’ve never seen this exercise NOT work for someone.

You should NOT be excessively leaning back when doing these, nor should you EVER feel them in the biceps

The Rhomboids and lats are the primary movers
1-Arm DB Rows

These are done wrong 99% of the time

Do NOT do these on a bench

Do them standing

Watch how Ben Pakulski does them

This is the correct way

Chest Supported T-Bar Row

You can pile on a lot of weight for these, and they are very easy on the spine

If your gym has this machine, you should make use of it

The Hammer Strength upright row is just as good as well
Cable 1-Arm rows

A movement that people rarely take seriously, yet works fantastically for training the lats with a full stretch

Jeff talks about it here

Banded rows

A "light" exercise that can be done on any bench or squat day to get blood into the upper back

The higher and wide the grip, the more the upper back gets worked

If you want to work the lats more, you use a NARROW grip

Not a wide grip
The BEST row exercise is a SEAL ROW

This is the best back builder period

Unfortunately very very few gyms have the necessary equipment for it

But if you can do it

hammer it weekly
As always

Sign up for the newsletter if you want to learn more
Missing some Tweet in this thread? You can try to force a refresh.

Enjoying this thread?

Keep Current with Alexander J.A Cortes

Profile picture

Stay in touch and get notified when new unrolls are available from this author!

Read all threads

This Thread may be Removed Anytime!

Twitter may remove this content at anytime, convert it as a PDF, save and print for later use!

Try unrolling a thread yourself!

how to unroll video

1) Follow Thread Reader App on Twitter so you can easily mention us!

2) Go to a Twitter thread (series of Tweets by the same owner) and mention us with a keyword "unroll" @threadreaderapp unroll

You can practice here first or read more on our help page!

Follow Us on Twitter!

Did Thread Reader help you today?

Support us! We are indie developers!

This site is made by just three indie developers on a laptop doing marketing, support and development! Read more about the story.

Become a Premium Member ($3.00/month or $30.00/year) and get exclusive features!

Become Premium

Too expensive? Make a small donation by buying us coffee ($5) or help with server cost ($10)

Donate via Paypal Become our Patreon

Thank you for your support!