I was returning from the gym yesterday, and I got thinking about how people often misconstrue the differences between back training variations.
Back width and back thickness are two different things, and certain exercise variations are better suited to targeting one over the other.
For example, if your goal is to build a wider back and develop that V-taper physique (a wider upper body that gradually narrows towards the waist), you want to focus on developing your latissimus dorsi, or lats. These are the large muscles that run along the sides of your back, just underneath your armpits. Exercises like lat pulldowns and pull-ups are great for developing them.
For back thickness, rowing variations are your best bet. They primarily target the mid-back muscles, including the rhomboids and trapezius, helping to build that dense, fuller-looking back.
My Day 2 programme focuses on back and biceps, with a little bit of legs, specifically the hamstrings. I also added a core exercise to increase my weekly core training volume.
Here's what I did yesterday:
- Pull-ups
This is a fantastic compound exercise that primarily targets the lats, while also recruiting other back muscles like the rhomboids and trapezius. The biceps also come into play as secondary muscles during the pulling movement.
I like using pull-ups as a warm-up before moving on to my lat pulldowns. I also incorporate a reverse-grip variation for my lat pull downs to get a different feel and potentially greater range of motion, depending on my mobility.
- Landmine Rows
This is a great compound rowing exercise for building back thickness, particularly around the mid-back. It also engages the lats, rear delts and core, while the lower back works to stabilise your torso.
I was going a bit heavy yesterday, and fatigue started catching up with me. As a result, I struggled to maintain proper form. Something to work on in my next session.
What do you think?
Do you have any favourite exercises for building back width or thickness? I'd love to hear your thoughts and recommendations.
Till next time. God bless.