Lifts for Upper Back Thickness

[Vigilante_Inc]

I am looking for some lifts that will help with thickness in my upper back. I lack any sort of tchickness back there and want to make it a focal point until its brought up.

What are your favorites?

[JohnSmeton]

I am looking for some lifts that will help with thickness in my upper back. I lack any sort of tchickness back there and want to make it a focal point until its brought up.

What are your favorites?

barbell rows, t bar rows one arm db rows , machine rows, cable rows

rack deadlifts or deadlifts have helped my thickness a god bit

[Sinaku5]

Deadlift

[ironwill2008]

I am looking for some lifts that will help with thickness in my upper back. I lack any sort of tchickness back there and want to make it a focal point until its brought up.

What are your favorites?

My favorites aren't necessarily what you or someone else should use.


List your current back routine, how long you've been using it, and how much you've increased the poundages lifted in that time.

[JOoa0ky]

Rack pulls are unrivaled.

[KBoss302]

The lifts you choose are important, yes. But the quality of the work you put into each rep while doing those lifts is equally...if not moreso...important.

So in addition to the exercises listed above, I recommend that you focus on improving the QUALITY of your repetitions. Hold, flex and squeeze every contraction for 3-4 seconds. FEEL your middle-back muscles stretching and moving throughout the entire range of motion. Feel them contracting hard.

You'll need to lighten the weight, but you'll make your muscles work way harder on every rep, and that too will help you improve back thickness.

Good luck!

[pierrson]

meadow rows + snatch grip rack pulls

[heinstein]

Pull from the floor for traps
Pull from the front for rhomboids
Pull from the ceiling for lats

Rhomboids make up the majority of upper back thickness, so do rows to get thick.