A massive back is a site-to-behold—but there is a catch—to build a truly massive back one that is not only wide, but thick and developed from top to bottom—you must be willing to work.

And one of the very best back exercises is the bent over row using a barbell—it effectively targets the middle back.

Of course, it also works the rear delts and works the biceps indirectly—but its main area is the middle back.

On paper, the exercise looks simple—you just bend over and row—but as with many things it is just not that simple.

SOME POINTS

I like to perform barbell bent-over rows with my torso horizontal, however, some people prefer to do them less bent over—experiment and see what position feels best to you.

Also, too many people get caught up in the weight game with these—your muscles do not care how much weight is on the bar.

Use enough weight so that you can stimulate growth, but not so much that you cannot do full reps.

By full I mean—bringing the bar all-the-way down so you can feel a good stretch and then pulling the bar all the way to your lower pec line (using your back muscles and not heaving the weight up) and then pausing for a good squeeze at the top.

If you can’t do your reps smoothly with no jerking, take some weight off the bar and learn to do the exercise properly.

Another aspect you have with barbell bent-over rows is that you can do them with either an over hand grip or under hand grip.

The under hand grip was made famous by six time Mr. Olympia Dorian Yates.

Personally I prefer the over hand version—but again you should experiment with this variety to see how you like it.

Chins/Pull ups

What the barbell bent-over row will do for your back thickness pull-ups (palms facing away from you) done with a wide grip (within reason) will do for your back width.

I have also included chins because they hit your back differently than pull-ups and this is a good thing.

However, as stated above—when it comes to increasing the width of your back—wide grip pull-ups are tops.

Again, just like with barbell bent over rows—form is everything—start each rep from a complete stretch and pull yourself up smoothly and under control—pause at the top (chin over the bar) and squeeze your lats and lower smoothly and start again.

When you are at the bottom of the pull up or chin—stay tight—do not let your body go slack—you do not want to injure your shoulders.

SOME COMMENTS

If you find that you can only do one complete smooth rep of pull-ups do not worry—start out slow and tell your self you are going to do five good reps—even if you need an few minutes rest between pull-ups to get them.

Over time you will be able to do many more.

Please do not fall into the trap of swinging or adding weight to your pull-ups or chins until you can do at least twelve smooth solid reps—by yourself with absolutely no help—should you consider adding weight.

A SIMPLE PROGRAM MASSIVE BACK PROGRAM

One of the best ways anyone wishing to improve their back width and thickness is to go about it like this.

Focus only on only the three exercises above—one workout do over hand grip barbell bent-over rows and pull-ups and the next to under hand barbell bent-over rows and chins.

Keep the reps at (5×5) that’s five sets of five reps per set for a total of twenty-five reps for both the over and underhand barbell bent-over rows—and try and increase the weight you can you use in good form—gradually.

For pull-ups and chins—just work on getting up to being able to do a solid twelve reps on both exercises—before worrying about anything else.

Follow the above back program for six months—along with a solid diet that contains plenty of high quality protein from good sources like, lean beef, chicken, and fish.

High quality carbs—like yams and sweet potatoes, brown rice and all kinds of fresh fruits and vegetables.

Top it off with healthy fats from natural peanut butter and fatty fish like sardines and you will be fine.

Oh yea, and don’t forget to get at least eight hours of sleep EVERY night.

CONCLUSION

I know the above massive back program does not look like much—but trust me on this—give it an honest try for six months and your back width and thickness will increase by leaps and bounds.

Until Next Time

WORK HARD