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Thread: Your favorite back width workouts?

  1. #1
    Albedo121 is offline Junior Member
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    Your favorite back width workouts?

    Just curious to see what people focus on to gain width instead of thickness. Iíve overheard a lot of debates on it recently at the gym - wanna hear some takes

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    TheDreamer is online now Associate Member
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    I do pulldowns.

    I wish I can do pullups but I'm just not ready for it year.

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    kelkel is offline HRT Specialist ~ AR-Platinum Elite-Hall of Famer ~ No Source Checks
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    Pretty much anything you do with a full range of motion will help build width. I would probably go with pull ups as one of the best overall movements. Just don't go too wide as you end up shortening the range of motion thus defeating the purpose.
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    Weighted pullups, lat pulldowns with alot of squeeze
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    TheDreamer is online now Associate Member
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    Quote Originally Posted by Cuz View Post
    Weighted pullups, lat pulldowns with alot of squeeze
    That's one of the problems with the latter. I feel like I never fully get it right. I always try to go down with my elbows to hit the lats as much as possible.

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    Albedo121 is offline Junior Member
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    I'm also a huge fan of weighted pull ups with variations, usually super-set into lat pull downs but I've heard some of the biggest dudes I know tell me to be careful about pull ups because of how much strain it puts on ligaments/tendons. Given these guys are like 250ish so weight is likely a factor there...

    Do you guys use variations or just a proto-typical wide grip?

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    Quote Originally Posted by Albedo121 View Post
    I'm also a huge fan of weighted pull ups with variations, usually super-set into lat pull downs but I've heard some of the biggest dudes I know tell me to be careful about pull ups because of how much strain it puts on ligaments/tendons. Given these guys are like 250ish so weight is likely a factor there...

    Do you guys use variations or just a proto-typical wide grip?
    I dont do alot of back exercises, ive done weighted pullups with 3 plates , earlier this year to just see where i was strength wise. Heavy sets like that i will only do a hammer grip, not a wide grip the closer i can keep my arms in to my side the stronger i am. Im +/- 230lbs right now. Ive only done weighted pullups twice this year, am due for another round. Dont train back alot its not a weak point for me. The best mind muscle connection ive got is with lat pulldowns, with the hammer grip wide bar where your palms are facing inward toward your body with moderate weight for about 12-15 reps
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    Back training is one of my favorite days.
    I like a 3 day split when looking to gain mass
    Back and biceps
    Chest abs and triceps
    Legs and ass
    Rest one day, then repeat.

    The pull up is the basic foundation exercise for width. But keep in my mind you can do so may different variations it can be astounding. I like wide grip bottom half pull-ups for width and broad shoulders. Basically grab a bar a few inches wider than your shoulders and pull up using your shoulders more that your biceps. Pull up till your shoulders are out of motion and your biceps are a bit less than halfway. Rinse repeat.

    Rows and pull backs are for thickness. I don't think a guy can do too many rows. I prefer bent over barbell rows, but I think they all can work. The only bad thing about rows is that they add mass and weight very well. Not good if you've got a weight limit or class you ned to make. But excellent otherwise

    And I think your buddies are right. Pull ups are without equal for an athlete looking for strength and function. But if you want really serious mass and not tear up tendons and stuff, then lat pull downs and cable work may be better. A 250lb plus bodybuilder probably isn't going to do pull ups like a 185 lb wrestler would. One wants strength and function, the other want mass and definition.

    But, I'm one of the non bodybuilding guys here, and work out different than a bodybuilder.

    So for me, back is all about pull-ups and rows.
    Last edited by Hughinn; 04-05-2021 at 10:58 AM.

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    The hammer strength high row is amazing, especially when you do it slowly, stretching and squeezing the lats hard. I don't think there is any proof that your lats spread out with wide grips. I remember Arnold claimed wide grips will spread the scapula or something, but I think its bro science. I used to start my back routine with pull ups, but ever since I copied Dorians back training, my back has grown in both width and thickness; he didn't do a single lat pull down or pull up. Now I'll finish with machine-assisted pull ups or cable pull downs, and my grip is slightly shoulder width apart.
    Last edited by JuliusPleaser; 04-05-2021 at 05:29 PM.

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    Quote Originally Posted by JuliusPleaser View Post
    The hammer strength high row is amazing, especially when you do it slowly, stretching and squeezing the lats hard. I don't think there is any proof that your lats spread out with wide grips. I remember Arnold claimed wide grips will spread the scapula or something, but I think its bro science. I used to start my back routine with pull ups, but ever since I copied Dorians back training, my back has grown in both width and thickness; he didn't do a single lat pull down or pull up. Now I'll finish with machine-assisted pull ups or cable pull downs, and my grip is slightly shoulder width apart.
    I've heard before that some people don't do do wide grip at all and still have good back development.

    I guess it depends on your particular build.

  11. #11
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    Quote Originally Posted by Albedo121 View Post
    Just curious to see what people focus on to gain width instead of thickness. Iíve overheard a lot of debates on it recently at the gym - wanna hear some takes
    Personally i dont think there is a such thing. Its all genetics.
    Meaning, if u eat more, increase your weigth, size etc, u will get wider. And bigger bis.
    The end product will always be set by your parents. They say pulls are for width and rows for thickness. I think the effect is so little that it not deserve much attention.

    I have a pretty enormous back width. But so do my two Brothers. They dont lift btw

    Sent fra min BLA-L29 via Tapatalk

  12. #12
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    I like bent over barbell rows with a wide(ish) grip.

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    Pull-ups for sure, but limiting yourself to one grip is a mistake.
    I love having 3-4 grips and do them on the go in one set - 6 reps on each which becomes 18-24 reps for one set, gives me a nice pump, width and even details.
    You can also lean more forward or more back, keeping in mind the mind-muscle connection

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