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Build a Stronger, Thicker Back

It has been said that if you want to tell how strong someone is look at their back. There are a couple different reasons for this statement. One is that your back is the base for many different lifts or movements. For example, it probably isn’t the first thing that comes to mind when thinking about the bench press, but a big, strong back is an important ingredient to having a strong bench. It lays a strong foundation from which to press. Not to mention having a strong back adds stability to pressing movements. Another reason the back is a good indicator of overall strength and power is that our back acts as the transmission of our body. Our back musculature carries energy (power) through our body and out our limbs. Next time you see someone pretty strong in the gym, take notice how wide and big their back is. The following are a few exercises that will help you build not only a thick back, but a strong one as well.

Deadlift

I am not going to go in detail and tell you which variation of the deadlift you should be doing because in all honesty any version is better than not doing any at all. Which is where most people currently find themselves. Look at anyone who can deadlift a lot of weight and I bet that their traps stick out like mountains. Deadlifts, get good at them and then get strong at them.

Check out my YouTube video detailing how to properly perform the conventional barbell deadlift:


Can’t play video? Click here: How to Deadlift Youtube Video

Suggested Sets 3-5

Suggested Reps 3-5

T-Bar Row

The T-Bar Row is a great exercise to build thickness through the mid back and lat muscles. If you want to build size and thickness you have to move heavy weight and the T-Bar Row provides another exercise that allows you to load up the weight.


Can’t play video? Click here: T-Bar Row

  • Be sure to shift most of your weight onto the back half of your foot to ensure that your lower back is protected.
  • Maintain a rigid, tight back by pulling your shoulders back and pushing your chest out.
  • The angle of your torso can vary. Play around with what feels comfortable for you.
  • You can use lifting straps in order to move more weight without your grip restricting you.

Suggested Sets 4-6

Suggested Reps 8-12

Croc Row

The Croc Row is an exercise that most of you probably haven’t heard before. It’s just a heavy dumbbell row. The point of this row is to move really heavy weight a bunch of times. Those of you that hate worrying about staying strict with your movements will love this exercise because it allows for a big range with little technique. This exercise was invented to build a big upper back and grip strength that will assist in the deadlift. It certainly is tough on your grip and I advise going as long as you can without using straps in order to build that grip strength and then using straps towards the end of your sets in order to raise the weight.


Can’t play video? Click here: Croc Row

  • Set a bench to the preferred height or use a rack or something else to support yourself with your off hand.
  • Start the row by letting your arm hang all the way down. Feel the stretch in your lat.
  • Row the dumbbell with speed and intensity. Act like you are trying to start a lawnmower or leaf blower. It’s a pulling movement.
  • As you reach the top of the row pull your working shoulder blade towards the other shoulder blade of the non-working arm.
  • Let the dumbbell back down until your arm is hanging completely and you feel that stretch in your lat again.
  • Obviously don’t let the dumbbell back down so fast that you hurt yourself but don’t be super strict when lowering it back down either.

Suggested Sets 4-6

Suggested Reps 8-15

Barbell Shrug

Again, to build mass and thickness you must move heavy weight and barbell shrugs are another way to achieve this. In the context of this article I wouldn’t worry about squeezing and holding at the top of the movement or controlling the movement too much. If you can do all that then you aren’t moving heavy enough weight for the purpose of this article. Use straps so that your grip doesn’t hold you back and move as much weight as possible.

Suggested Sets 4-6

Suggested Reps 8-12

Pull Ups

Yep, old fashioned pull-ups are still at the top of my list for building a big, strong back. If there are different grips you can pick from, use them all at some point in your training. Do them weighted, do them for reps, do them every different way you can. Just do them. I wrote a couple articles on how to do a correct pull-up and how to progress pull-ups. If you struggle with pull-ups check out the pull-up progression article because yes they are very difficult but don’t become frustrated with them. Get better at them. 

 

Articles:

Pull-Up Progressions

My Experience with a Pull-Up Program

 

Suggested Sets w/weight 4-6

Suggested Reps w/weight 3-5

Suggested Sets w/out weight 5-8

Suggested Reps w/out weight AMAP (As Many As Possible)

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