One of Chris Bumstead’s goals in the off season is building thickness in his already-wide back. To build it up, dumbbell rows have been his go-to move. And as for the with he already has, Bumstead credits lat pulldowns.
Check out his tips and workout below to add thickness and width to your back.
Tips from Chris:
- Every three back days, I change up the start of my back workout. I rotate through deadlifts for three back workouts, then switch to rack pulls for the next three workouts, and then I skip both, moving right to dumbbell rows, for the last three workouts of the cycle.
- Rather than use a staggered stance on dumbbell rows, I like to square my feet to the bench where I stabilize my body with my resting arm. This really allows the movement to be more concentrated.
- To hit your lower lat, make sure you’re performing seated rows low, to below your belly button.
- Incrporating both close-grip and wide-grip pulldowns will help you target different back muscles. On my close-grip pulldowns, I use the rope attachment.
- For my wide-grip pulldowns, I do two dropsets, aiming for 12 reos and then dropping down to a weight that will cause failure after about 15 reps.
- When performing the dumbbell pullover, focus on a deep stretch and only come about 3/4 of the way up to keep tension on the lats.
- I like to end my back workout with two burnout sets of back extensions (no weight added) to failure.