Barbell rowing has long been considered the main movement for upper back thickness. However, as with all things, variety is the spice of life. Integrating a wide variety of back movements into your routine will help to recruit different muscles in the back, as well as keep the workouts interesting. Here is a rundown of some basic back movements.



Dumbbell rows

These are a favorite because they really allow the trainer to isolate the lat muscle on the side of the body doing the rowing. You can pull the dumbbell up as far as you wish - the range of motion is nearly unlimited. This movement is a staple in most bodybuilders' back training.

Incline dumbbell rows

This movement is the same as dumbbell rows, except the trainer is lying face down against an incline bench. This allows the body to stay firm as the lats pull up the weight from a steeper angle, recruiting different muscle fibers from standard dumbbell rows.

2 arm dumbbell rows

This movement eliminates some of the 'focus' factor of the movement, as you are using both arms simultaneously. However it has its benefits, as it allows the arms to be trained identically. Occasionally, a trainer will favor one arm over another when training, leading to muscle imbalances.

Cable Rows

This movement allows the trainer to keep continuous tension on the back muscles. There is no "rest" moment when the weight comes to a pause. The bar exerts precisely the same tension at all aspects of the lift.

T-bar rows

These can be completed on the T-bar machine, or by placing a one-side loaded barbell into the corner of the room, provided the gym owner allows such a practice. Many top champions use this movement, as it builds center back thickness like no other movement can.

Hammer Strength machine rows

These are very popular for two reasons. First, they require the trainer to keep perfect range of motion when training. There is no variance, no cheating, and no change. The path of movement is constant. Secondly, it is a very safe movement. The initial heave on many barbell and dumbbell movements leads to back injuries. With the machine controlling the movement, the risk for injury is minimized.