Thread by @DeanTTraining

The ONLY 11 exercises you’ll ever need to build a thicker/wider/more muscular Back

(~10 second demo video included for EVERY exercise)

Make sure you bookmark this!

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!

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