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A Thicker, Wider and Muscular Back

If you’re looking for a way to a thick, wider and muscular back then try our superset back workout. Start off with Wide-Grip Pull-ups.


If you could do only one back exercise the wide-grip pull-up is the one to choose, because of its efficiency and its ability to inflict widespread damage (and resulting growth) across the full expanse of your back musculature.


Start: Jump up and take a wide overhead grip on a fixed overhead bar, wrapping your thumbs around the bar for safety. Hang freely from the bar, arms fully extended and feet crossed behind you.


The Rundown: Contract your lats to raise your chin over the bar, concentrating on pulling your elbows down and out to your sides

to raise yourself. Hold yourself momentary in the peak-contracted position before lowering yourself down to the dead-hang position.


Second: The One-Arm Dumbbell Row.

The one-arm dumbbell row can serve as a stellar “anchor” exercise in a back routine, targeting the lower lats. Here however, you likely won’t be able to handle quite as much weight as you normally, since it’s the back end of a superset and it follows a torturous bout of bent-over rows and pull-ups. However, what you can’t handle in weight, you can make up for in executing each rep with perfect form, feeling the contraction thread throughout your lats to your spine.


Start: Bend forward at the waist and place one knee and the same-side hand on the seated row bench (or flat bench). Keep your other foot on the floor beside the bench and hold a dumbbell with the same-side arm, hanging straight down with your arm fully extended.


The Rundown: Pull the dumbbell toward your hip, keeping your elbow in close to your body throughout and raising it as high as you can, squeezing your shoulder blades together for a full contraction. Lower the weight along the sme path. Repeat for reps and then switch arms.





Bent-Over Smith-Machine Row – Sets: 4 Reps: 12, 10, 8, 6

Wide-Grip Pull-Up Sets: 4 Reps: To failure



Seated Close-Grip Cable Row Sets: 4 Reps: 12, 10, 8, 6

One-Arm Dumbbell Row Sets: 4 Reps: 12, 10, 8, 6



Wide-Grip Pulldown Sets: 3 Reps: 12, 10. 8

Neutral-Grip Pulldown Sets: 3 Reps: 12, 10, 8



Standing One-Arm Cable Row Sets: 3 Reps: 12, 12, 12

Straight-Arm Pulldown Sets: 3 Reps: 12, 12, 12

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