how do i build a thicker back?

[peekaboo202]

Something that always confused me when i see guys with very thick backs train is that they really get a long extended stretch on their reps (for example seated cable rows). But when i do that i feel like it releases all the contraction from my middle back and i feel like i need to re-adjust myself to the proper form. Is this just an illusion bc of their big front delts and etc that makes it seem like they're really stretching the crap out of it? or do i need to keep my back straight shoulder blades back at all times and avoid making that long stretch?

Also, when working out the back, should my shoulder blades be dropped at all times or should it be raised slightly intentionally flexing the middle/trapezius muscle?

 

[joliver]

When i am working my back, i don't think about it as pulling the weight toward me, rather i think of it as pulling my shoulder blades back and either up or down (depending on the purpose of the row).

But if you really want a thick back, deadlift. It is the ultimate mass builder.

 

[Yatz77]

Deadlifts and T-bar rows have helped me add some thickness to my back.

 

[CalistogaKid]

Weighted pullups and t-bar rows for lats, deads for lower back. As far as cable rows, full ROM is obviously good, protracting the scapula on the forward motion (what I assume you mean by getting an extended stretch) and then retracting them helps hit the traps.

 

[DaBlob]

Deadlifts, pullups, rows heavy

 

[mnfarmboy]

Wide grip bent over rows! Read up on DORIAN YATES you can build thick and wide.

 

[KingBeastMode]

Deadlifts, weighted pull ups.. And heavy rows

 

[Southernfish]

Deadlifts ls are #1 in my books, they will however also thicken your waist line which isnt always good if youre trying to achieve the 'V' look. After Deads are any heavy rowing movement such as BB as well as DB. You always want you back arched back and your shoulder blades back to avoid injury to your lower back. The biggest mistake guys make is using sloppy form and going way too heavy. Doing those two things is going to cause your biceps to take over. Use the heaviest weight possible that your back and lats can handle without biceps involvement.
Another trick i found works well is to give you lats a good 2 second squeeze at the point of contraction, really try to feel your back and lats working.

You can also give partial deads or rack pulls a try as well, youre taking your legs right out of the equation this way and focusing 100% on your back.

 

[drt4]

If you want thickness so some heavy weighted pullups, close grip rows and deadlifts. Some guy told me the rule of Arnold is the wider the grip the wider the back. If your looking for thickness work on the close grip back workouts.

 

[tap55jr]

Wide-Grip Weighted pullups always helped me get a wider back

 

[kaysgg76]

wide grip pull ups. and hold for a second at the peak. if you do them right, they never get easier ha. for me at least.

 

[louman]

T-bar!! I swear my lats go so thick by doing these. I'm talking about the one without chest pad. My gym has a landmine that bar slides in a hold it in place. Just pop a V-handle under it androw away. Keep my torso parallel to floor. And no torso movement, keeping elbows tight. U can also place a bar in a corner and put a weight on it to secure it

 

[curiousgeorge]

Deads, good mornings, chins, pendlay rows, shrugs.

 

[Swifto]

Deadlifts, weighted pull ups.. And heavy rows

Yes, I agree.

3 of the best exercises for mass.