5 Pull ups for Back Thickness





While inverted rows are often prescribed as a body weight exercise for back thickness, you won't get much resistance from them to thicken up the back.

This is because the percentage of body weight pulled is less than 60% depending on the angle of the inverted row.

Pull ups provide much greater resistance, because you're pulling nearly 100% of your body weight.  Most pull ups, however, are vertical pulling movements, and vertical pulls tend to widen the lats and back, not thicken them.

To thicken the mid back with pull ups, you have to perform pull up variations where you lean back and retract the scapula as  you pull up.  Here are 5 pull up variations to thicken up the rhomboids, lower traps and lats:

1) Sternum pull ups
2) Lever pull ups
3) Chin rows
4) Subscapularis pull ups
5) Ice cream makers

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