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  1. #1
    Registered User Streety727's Avatar
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    Arrow What is the Best Back Thickness Exercises

    Just wondering what you guys who have good back thickness what you think are the best exercises for gaining this or the different grips that help this as well feedback is needed cheers
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  2. #2
    Mind = BLOWN ThisHolyDude's Avatar
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    deadlift FTW
    Training like an animal until i have 17 inch arms

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  3. #3
    Banned Shylock's Avatar
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    Originally Posted by Armagedroid View Post
    deadlift FTW


    Bull****!
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  4. #4
    Registered User entropy1's Avatar
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    deadlifting
    rows
    widegrip pullups
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  5. #5
    Oh hay Alfz's Avatar
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    Deadlift
    rack pulls
    heavy rows
    Hello
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  6. #6
    Mind over Muscle Leyton Stone_old's Avatar
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    Rows, wide grip rows, rearward shrugs (flat/incline).
    "I not only don't use gloves, I file the skin off my palms before each workout. I also wrap double sided tape about the bar, sprinkle broken glass on it, dip it in acid, then wrap it in razor wire. I also plug the bar into an outlet, and stand in a bucket of water." - Defiant1
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  7. #7
    Perseverance... MawkieMawk's Avatar
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    WG Pull Ups / CG Pull Ups (both weighted)
    Bent BB Rows
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  8. #8
    n e w s c h o o l ferbie's Avatar
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    forget about this pullup bull****! not that pullups are bull****, but honestly, they DON'T build back thickness! what builds back thickness is brutal heavy deadlifting and rowing. and not rowing on some machine or with a pussy 30 degr forward bend but parallel to the floor. a good variation of deadlifting is using a snatch grip. for upper back thickness, front squats are also great.
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  9. #9
    seaman extremist battousai216's Avatar
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    deadlifts/rack pulls, and various types of rows.
    you wanna know how i did it, this is how, i never saved anything for the swim back.
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  10. #10
    Registered User StoneMuscle's Avatar
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    Originally Posted by ferbie View Post
    forget about this pullup bull****! not that pullups are bull****, but honestly, they DON'T build back thickness! ...... for upper back thickness, front squats are also great.
    yes pullups are not a back thickness exercise but they're going to do a lot more for upper back thickness than front squats ever will.

    i've never heard of front squats being prescribed for building you back.
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  11. #11
    Perseverance... MawkieMawk's Avatar
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    Any sort of pull-up motion, with heavy weights or high volume, will help a great deal with back thickness.
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  12. #12
    n e w s c h o o l ferbie's Avatar
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    Originally Posted by StoneMuscle View Post
    i've never heard of front squats being prescribed for building you back.
    i can see this might sound odd in a bodybuilding/bodypart-split context. but when you train full body style, you can definitely have front squats fill out this role.

    in the deadlift, the lats help a lot to keep an erect spine especially in the thoracic, but with the elbows up and in front of you they (the lats) can't produce much force so your thoracic spinal erectors have to work harder. makes sense?
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    take that f u c kin belt off!!!
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  13. #13
    Perseverance... MawkieMawk's Avatar
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    Originally Posted by ferbie View Post
    in the deadlift, the lats help a lot to keep an erect spine especially in the thoracic, but with the elbows up and in front of you they (the lats) can't produce much force so your thoracic spinal erectors have to work harder. makes sense?

    No... :-P
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  14. #14
    Registered User StoneMuscle's Avatar
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    Originally Posted by ferbie View Post
    i can see this might sound odd in a bodybuilding/bodypart-split context. but when you train full body style, you can definitely have front squats fill out this role.

    in the deadlift, the lats help a lot to keep an erect spine especially in the thoracic, but with the elbows up and in front of you they (the lats) can't produce much force so your thoracic spinal erectors have to work harder. makes sense?
    yes, i can see the logic, but front squat would only be effective as a back exercise in the way you describe if the torso started at an angle to the floor, similar to a back squat. Then the elbow position would dictate increased work by the erector spinae and upper and middle traps. However, the front squat is performed with the spine nearly perpindicular to the floor.

    This entire argument is clearly illustrated by the recognized exercises for back thickness, i.e. the deadlift and bb row, where the torso starts or stays at a significant angle to the floor. These movements require significant spinal support from all the associated muscles in the back.
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  15. #15
    n e w s c h o o l ferbie's Avatar
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    Originally Posted by MawkieMawk View Post
    No... :-P
    seriously, what is it you don't understand? i will love to try to explain

    Originally Posted by StoneMuscle View Post
    yes, i can see the logic, but front squat would only be effective as a back exercise in the way you describe if the torso started at an angle to the floor, similar to a back squat. Then the elbow position would dictate increased work by the erector spinae and upper and middle traps. However, the front squat is performed with the spine nearly perpindicular to the floor.

    This entire argument is clearly illustrated by the recognized exercises for back thickness, i.e. the deadlift and bb row, where the torso starts or stays at a significant angle to the floor. These movements require significant spinal support from all the associated muscles in the back.
    i can't agree with your statement that the spine is nearly perpendicular to the floor in the front squat. it depends on thigh and calve length, hip and ankle flexibility, but in general there will always be what i'd call a significant forward lean. of course there is less lean than in the deadlift and the bar will be lighter, too, but you have to consider that the lats can't help much, and that's really a difference and it makes the exercise pretty special in the way it targets the erectors of the thoracic spine. check out this crossfit video:

    http://www.youtube.com/watch?v=wmEDhihtu74

    there is a bunch of different people doing the exercise and as you can see, for 50% of them the weak point is obviously upper back tension, which is exactly what i'm talking about. if you are strong in that area, that's fine and it will hit your legs mostly, but in that case i bet you already have a THICK upper back...

    ok to sum it up, i personally do front squats because i feel they give a unique stimulation to the upper back which i don't get from deadlifts. but if i had to choose one exercise for overall back thickness, sure as hell i'd pick deadlifts!
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  16. #16
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    Deadlifts
    Barbell rows
    T-bar rows
    Dumbbell rows
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  17. #17
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    For width:
    Weighted wide grip chins
    Nautilus pullovers
    Wide grip lat pulldowns
    Reverse grip barbell rows
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  18. #18
    Endorphin Junkie heinstein's Avatar
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    Rack pull
    Row
    Pull up

    Depending on which part of your back you'd like thicker
    Follow my quest for 100,000 pull ups this year

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  19. #19
    QUEENS BRAH Noobgainshehe's Avatar
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    Heavy azz rack pullz son
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