7 Best Wide slab movements to Add
to Your Back Workout
“Hey Joe, I want to get a wider back. What exercises should I add to my back workout?”
If the question above is at the front of your mind, you’re in the right place.
But it’s not JUST about building slabs of muscle so thick that you can see them from the front.
It’s ALSO about “protecting your neck” from injuries.
Because the truth is 84% of adults have or will have low back pain at some point in their lives [1,2].
So, in this post, I’m going to lay out the seven best back exercises to lay the foundation for a wider, thicker, and stronger back.
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okay so,
Here are the movements that we’ll cover:
Ready to build your physique? Alright, let’s get to it.
#1 Barbell Row (Overhand)
The overhand barbell row is considered one of the best exercises that you should be doing for the overall strength and development of your back because it hits all angles.
Muscles trained during overhand barbell row
- Lats
- Rear Delts
- Rhomboids
- Spinal Erectors
- Abs
# 2 Underhand Barbell Row (Underhand)
The underhand barbell row is a different variation of the overhand barbell row, but you turn your palms up or supinate them.
This tiny adjustment helps you hit different areas of your back as well as engages your biceps and is a great way to switch up your back workout.
Muscles trained during underhand barbell row
- Lats
- Rear Delts
- Rhomboids
- Spinal Erectors
- Abs
- Biceps
# 3 Pull-Ups (Overhand)
Pull-Ups are an absolute must-do if you want to develop a wide back. Be sure to keep these in your back workout routine consistently if you want to see results.
The main benefit of doing pull-ups is that it moves your entire body through space and if you’re able to successfully do this, then it proves that you have more than enough strength and can shift your focus to developing your muscles.
Muscles worked during the pull-up
- Lats
- Rear Delts
- Rhomboids
- Spinal Erectors
- Abs
# 4 Chin-Ups (underhand)
Chin-ups are another great way to develop your back and the only difference between pull-ups and chin-ups is your hand position.
All you simply must do is supinate or (turn your palms up) and you’ve instantly changed the movement and muscles engaged.
Muscles worked during chin-ups
- Lats
- Rear Delts
- Rhomboids
- Spinal Erectors
- Abs
- Biceps
Side Note:
You may be noticing a theme here.
The variation is slight.
There are 2 reasons for that.
- 1: Too much variety leads to confusion
- 2: Your foundation is built using principles that are TIMELESs
Once you achieve strength then you can add more variety to your back workout to see greater results.
#5 Wide Grip Lat Pulldown
This movement is great because if done correctly, it takes your legs and momentum out of the equation so you can focus on building your back muscles.
Muscles worked during lat pulldown
- Lats
- Rear Delts
- Rhomboids
- Spinal Erectors
- Abs
#6 Underhand Lat Pulldown
This movement helps focus on your back and biceps and can relieve pressure on your shoulders if you have any nagging shoulder injuries.
So, it’s worth adding this to your back workout first if you have any shoulder injuries.
Muscles worked during underhand lat pulldown
- Lats
- Rear Delts
- Rhomboids
- Spinal Erectors
- Abs
- Biceps
#7 One Arm Lat Pulldown
This last movement is the first isolation movement meaning its focus is to target your lats without the use of any helper or accessory muscles.
This is a great exercise to add to the end of your back workout because it is strictly for detail and you can exhaust your muscle fibers even further with minimal risk of injury.
Muscles worked with one arm lat pulldown
- Lats
- Rear Delts
- Rhomboids
- Spinal Erectors
- Abs
- Biceps
ready to add the best wide back exercises to add to your back workout?
Now it’s time for you to step up to the challenge. Your mission, if you dare to be Elite is to try 1-2 of these movements this week.
- Find a friend
- Go to the gym
- Get it done
Your next best option
If you’re still not comfortable going it alone, you can sign up for our Elite Proven Process diet and training programs to help you reach your goals faster with:
- Video form checks
- Workout adjustments
- Habits to help you develop healthier eating habits
- A registered dietitian to help you understand your diet
You can find the right diet and training program for you by taking our Elite Health and Physique Quiz below.
Alright, that’s all I got for today!
I want to hear your thoughts on the best 7 wide back exercises to add to your back workout.
Did you like it?
Hate it?
Drop your comments below.
- Joe G
P.S. – Be sure to check out the full video above on our YouTube Channel to make sure your form is on point.