3 Moves to a Brick-Thick Back

A complete and powerful back isn't just wide—it's also thick and has detail that embodies strength and muscularity. Each of the following exercises builds mass throughout your back to give you the thickness and strength to match your width.

Building mass is about making your muscles work harder, so use whatever assistance you need to make this happen, including a belt and straps. This workout should only take you 30-40 minutes, with 90 seconds of rest in between each set.

Add this workout to your back training or do it on its own.

Brick-Thick Back Workout

1

Bent Over Barbell Row

2 sets, 12, 10, 10 reps

3 sets, 6-8 reps

2

Dumbbell Incline Row

4 sets, 8 reps

3

Seated Cable Rows

Note: Use rope

3-4 sets, 12 reps

Technique Tips

Yates Barbell Row

If it's good enough to have earned him the title of Mr. Olympia for six straight years (1992­–1997), it makes sense that this exercise bears his name. Dorian Yates tweaked the barbell row by using...

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