Exercises For: A Thick And Strong Back

1. (Hammer Strength Machine) Rows / Barbell Rows

Focus on squeezing the back hard when you pull the weight in. You pull your elbows as far in as you can while holding for half a second. Then slowly allowing the weight to go back. Before the weight is re-racked, we pause for half a second again and pull it. Try not to use forearms and biceps too much and really squeeze the upper back as hard as you can