There are two main training methods for major back muscles. One is widening the upper back muscles and obtaining the desirable V-shape by using Lat Pulldown. The other is thickening the back muscles and adding mass by using Seated Cable Row, T-bar Row and One-arm Dumbbell Row.

Lat Pulldown

Muscle: Upper Back (Widening)

(Figures 1 & 2)

- Position yourself on the lat pulldown machine and grasp the bar with both palms facing forward and your hands slightly wider than shoulder width.

- Slightly lean back.

- Slowly pull the bar down under your chin.

- Slowly return the weight to the starting position.

- Make sure your back is straight and stable.

Figures 1

Figures 2

Seated Cable Row

Muscle: Upper & Middle

Back (Thickening)

(Figures 3 & 4)

- Position yourself on a cable row machine and grasp the handles with your palms facing each other.

- Pull the handles towards your stomach.

- Slowly return to the starting position.

- Make sure your back is straight and stable.

Figures 3

Figures 4

T Bar Row

Muscle: Upper & Middle

Back (Thickening)

(Figures 5 & 6)

- Rest your chest on the pad and grasp the handles with each hand using an overhand narrow grip.

- Detach the T-Bar and let it hang straight down so that your arms are fully extended.

- Slowly lift the T-Bar up towards your stomach.

- Slowly return to the starting position.

Figures 5

Figures 6

One-arm Dumbbell Row

Muscle: Upper & Middle

Back (Thickening)

(Figures 7 & 8)

- Place your right knee on the bench and position your left foot flat on the floor firmly.

- Lean forward and position your right hand on the bench to support your upper body.

- Left hand grasps a dumbbell with palm facing in. Slowly raise the dumbbell by pulling your elbow as far back as your can. Squeeze your shoulder blade and keep your arm close to your side.

- Slowly lower the dumbbell back to the starting position.

- After completing a set with your left arm, reverse to right arm and repeat the same motion.

Figures 7

Figures 8