7 Exercises to Grow a Bigger Back


A big and thick back is a sign of strength and power. It can also improve your posture, prevent injuries, and enhance your athletic performance. 

Pull ups are one of the best exercises for building a bigger back. They work your lats, traps, biceps, and forearms. 

Pull Ups 


Lat pulldowns are a great alternative to pull ups if you lack the strength or equipment to do them. 

Lat Pulldowns 


Underhand reverse grip lat pulldowns are a variation of the lat pulldown that emphasize your lower lats and biceps more.  

Underhand Reverse Grip Lat Pulldowns  


Straight arm pulldowns are an isolation exercise that work your lats and serratus anterior muscles. 

Straight Arm Pulldowns  


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Bent over rows are a compound exercise that work your lats, traps, rhomboids, rear delts, biceps, and lower back muscles.  

Bent Over Rows  


Bench supported incline rows are a variation of the bent over row that reduce the stress on your lower back and allow you to focus more on your upper back muscles.  

Bench Supported Incline Rows 


1-arm rows are another variation of the bent over row that work each side of your back independently. They also challenge your core stability and balance. 

1-Arm Rows 


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