Top 5 Exercises for Thickness in the Upper Back
My back is wide enough from the front but when I turn to the side it looks very thin. I am looking for the top 5 exercises specifically for building thickness in the upper back and traps. I want that 3D look that stands out.
I currently do lat pulldowns and some rows, but I feel like I am missing something. Should I be doing more deadlifts or maybe some heavy shrugs? I have seen people mention Pendlay rows and T-bar rows as being great for thickness.
I am training in Montreal and I want to look my best for the summer festivals. If you could only pick five exercises to build a thick, muscular back, what would they be? Please help a brother out with some recommendations.
For upper back thickness, you absolutely cannot go wrong with heavy deadlifts and various rowing movements. Barbell rows, T-bar rows, and even dumbbell rows are fantastic. Focus on squeezing your shoulder blades together at the top of the movement.
Droz
Totally agree with A4tech. Beyond the big compound lifts, do not forget about face pulls! They are incredible for hitting the rear delts and upper traps, which contribute massively to that thick, dense look. Also, inverted rows with a thicker grip can be surprisingly effective.
QuebecQuinn, the key to building thickness is often found in proper form and mind-muscle connection, not just moving the heaviest weight possible. Slow, controlled movements with a full range of motion will often yield better results for hypertrophy in the upper back.
Do not overlook shrugs for those traps! Heavy barbell shrugs, dumbbell shrugs, even machine shrugs. They are essential for that thick neck-to-shoulder transition. Also, Y-raises are underrated for overall upper back activation.
MuscleMeccaCrew
If you are serious about upper back thickness, you have to try Kroc Rows. One-arm dumbbell rows, but use a much heavier weight than you think you can handle and go for high reps. It builds serious density.
For pure thickness and isolation, I have had great success with seal rows. Being chest-supported removes the need to stabilize, allowing you to really focus on pulling with the upper back muscles. Great for hypertrophy.
jimmywells1988
While often thought of for width, heavy weighted pull-ups or chin-ups can also contribute to upper back thickness, especially if you focus on retracting your shoulder blades and getting a good squeeze at the top. Vary your grip for different emphasis.
What are peoples thoughts on T-bar rows vs regular bent-over barbell rows for upper back thickness? I find T-bar rows allow me to get a better contraction, but I am not sure if it is just a personal preference or a general consensus.
@PowerGains, I definitely lean towards T-bar rows for thickness. The fixed arc and often neutral grip variation just feel better for hitting the mid-back and rhomboids. Barbell rows are great, but T-bar often allows for a stronger, more isolated contraction.
Another excellent choice for thickness are chest-supported rows, especially with a neutral grip handle. This takes the lower back out of the equation completely, letting you really hammer the upper back muscles without fatigue limits.
Ultimately, for any of these exercises to be truly effective for thickness, progressive overload is paramount. You need to consistently challenge your muscles by increasing weight, reps, or sets over time. Without that, even the best exercise list falls short.
Bent-over barbell rows with a slightly wider grip can also be very effective for hitting the middle and upper back, especially if you pull towards your upper abs/lower chest. It changes the angle and recruitment slightly compared to pulling lower.