Build a Big Back
with this
Muscle Mass Exercise

For a big back you need to develop width as well as thickness. This exercise does both. If I had to choose only one exercise for working the back muscles it would be t-bar row with abdominal support. There are two types. One is seated and the other one is standing (with knees slightly bent). If your gym has both, choose the seated t-bar row.

This exercise works the lats (the large muscles of the back) as well as the traps and rear delts (the back of the shoulder). It plays a big role in making the upper body look muscular.

It’s very easy to perform the exercise well. Adjust the seat so that the top of the abdominal support is close to but no higher than the top of your chest. There are usually various grip options. Choose the widest grip, placing your palms face down. On the grip itself you can go very wide or a little narrower. If you do not have very wide shoulders (yet), bring your palms in. Make sure to keep your chin up. Try a set with no weight added. Slowly pull the weight towards you. Stop at the point where the imaginary line between your hands touches your chest. If you do not have discomfort in the shoulder joint when pulling the weight up then the grip positioning you chose is good. Your elbows will naturally be pointed outwards.

This video demonstrates the right positioning and movement. The technique is similar to the one I use. Please note that this video is not meant to display individuals who have gained significant natural muscle mass. I included it to show you how to perform the exercise.

Alternatives to this muscle mass exercise are standing t-bar rows with abdominal support, traditional standing t-bar rows, and bent-over barbell rows.

Now that you know which exercise is best for building a big back, return to BEST EXERCISES to learn about the other muscle groups.