Your back isn't complete without thickness to match its width. These three powerful exercises will help build dense, detailed back muscles that showcase true strength and muscularity.

This efficient 30-40 minute workout can be performed alone or added to your existing back routine. Use a weight belt and straps as needed, and rest 90 seconds between sets.

Yates Barbell Row

• Named after 6-time Mr. Olympia Dorian Yates (1992-1997)
• Use underhand grip with slightly more upright torso
• Keep shoulders retracted
• Focus on middle back engagement
• Pull bar tight and squeeze lats before lowering
• Control the weight - form over heaviness
• Biceps assist more than with overhand grip, but back remains primary mover

Two-Arm Dumbbell Bench Row

• Removes momentum by supporting chest on incline bench
• Provides better lat isolation
• Offers lower back support
• Use slow, controlled movements
• Focus on back engagement, not shoulders or elbows

Seated Row With Rope

• Use rope attachment for deeper contraction
• Separate rope ends to pull closer to body
• Perform 5-second negative reps
• Excellent finishing movement
• Maximizes muscle breakdown

This focused combination of exercises targets all areas of your back, ensuring comprehensive development of both size and strength.

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