Wider Back!

[growstrong]

As some of you might know I need advice in effort to widen my upper back. I got some great advice from Gixxer already which i am going to start giving a try this week. I was curious to see what others had to say! Thanks in advance

[Crader]

What was Gixx's advice? I hear that doing a stretching hang can help.

[growstrong]

Originally Posted by Crader

What was Gixx's advice? I hear that doing a stretching hang can help.

Originally Posted by Gixxer82

Well first off, there are two different kinds of back exercises, ones that will tend to widen your back more and ones that will help extend it further down your back (toward your waist).

examples of "wide back" exercises: pulldowns, pullups, etc
lenghten back (I guess): db rows, cable rows, bent over rows, etc

So normally what I do, and I mix this up all the time, is for example: I'll start doing DB rows then follow that up with wide grip pulldowns....cable rows, followed by reverse grip pulldowns....row machine followed by close grip pulldowns...get what I mean?

This was his advice

[Gixxer82]

Originally Posted by growstrong

This was his advice

I just want to note that i'm not saying that those exercises ONLY do what I said.

You want a wider back? Start doing pullups and put weight on.

[growstrong]

Originally Posted by Gixxer82

I just want to note that i'm not saying that those exercises ONLY do what I said.

You want a wider back? Start doing pullups and put weight on.

yea sorry gix I didnt mean that that was ONLY what you rec... my bad bro... yes i need to work on the pullups for sure... that in your routine?

[Gixxer82]

Originally Posted by growstrong

yea sorry gix I didnt mean that that was ONLY what you rec... my bad bro... yes i need to work on the pullups for sure... that in your routine?

misunderstanding, I meant to say, when I say "x" exercises are for a "wider back" etc, I don't mean to imply that that is the only use for that exercise, you know what I mean? It will do more than just widen your back etc.

Pullups havn't been in my routine for a while, I changed it up a while back, and now i'm gonna start doing them again. I wanted to play around with doing the routine I already gave you and it really made a noticeable difference in me.

[growstrong]

Originally Posted by Gixxer82

misunderstanding, I meant to say, when I say "x" exercises are for a "wider back" etc, I don't mean to imply that that is the only use for that exercise, you know what I mean? It will do more than just widen your back etc.

Pullups havn't been in my routine for a while, I changed it up a while back, and now i'm gonna start doing them again. I wanted to play around with doing the routine I already gave you and it really made a noticeable difference in me.

all clear now bro thanks.... yep i will keep you updated!

[Gixxer82]

Originally Posted by Crader

What was Gixx's advice? I hear that doing a stretching hang can help.

I always do these!

[B-natural]

Stretching seems to help, so does incorporating a split routine, focusing on width early in the week, and thickness later in the week....

Width:
Weighted Pullups 3 sets, +30s stretch after last set with weight attached
Neutral Wide Grip Pulldown 3 sets, +30s stretch after last set with previous weight used
Reverse Grip Pulldown 2 sets, +30s stretch after last set
Neutral Close Grip Pulldown 2 sets, +30s stretch after last set

Thickness:
BB Row 3 sets +30s pole stretch, find pole grab on and lean away from it
Reverse Grip BB Row 3 sets, +30s underhand stretch, use a smith machine set at mid torso, use underhand grip, lean away
T-Bar Row 2 sets, +30s pole stretch
1-Arm Row 2 sets, +30s stretch, let db hang down after last set

[xjsynx]

Pullups are to the back what squats are to the legs.

Also, do rack pulls and deadlifts.