{"id":54845,"date":"2023-09-25T09:33:17","date_gmt":"2023-09-25T09:33:17","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=54845"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"how-to-get-a-wide-back","status":"publish","type":"post","link":"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/","title":{"rendered":"How to Get a Wide Back \u2013 A Guide to Broaden Your Horizons"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#What_Muscle_Gives_Back_Width\" >What Muscle Gives Back Width?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Can_You_Make_Your_Back_Wider\" >Can You Make Your Back Wider?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Exercise_your_Lats\" >Exercise your Lats<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Use_a_Medium_Grip\" >Use a Medium Grip<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Follow_Progressive_Overload\" >Follow Progressive Overload<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Try_to_Burn_Belly_Fat\" >Try to Burn Belly Fat<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Do_Pull-ups\" >Do Pull-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Do_Pronated_Grips\" >Do Pronated Grips<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Straight_Arm_Pulldown\" >Straight Arm Pulldown<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#_Pull-ups\" >\u00a0Pull-ups<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Lat_Pulldown\" >Lat Pulldown<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Kroc_Row\" >Kroc Row<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#How_Can_I_Make_My_Back_Thick_and_Wide\" >How Can I Make My Back Thick and Wide?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-14\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Seated_Cable_Row\" >Seated Cable Row<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-15\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Why_is_My_Back_Not_Getting_Wider\" >Why is My Back Not Getting Wider?<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-16\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Improper_Form\" >Improper Form<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-17\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Imbalance_or_Weakness\" >Imbalance or Weakness<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-18\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Not_Using_Straps\" >Not Using Straps<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-19\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-20\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Frequently_Asked_Questions_FAQs\" >Frequently Asked Questions (FAQs)<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-21\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#How_do_you_get_a_wide_V-shaped_back\" >How do you get a wide V-shaped back?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-22\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#Is_it_hard_to_get_a_big_back\" >Is it hard to get a big back?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-23\" href=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#What_is_the_hardest_muscle_to_grow\" >What is the hardest muscle to grow?<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">A well-defined, wide back isn\u2019t just a strength symbol. It also demonstrates confidence and authority. If you are striving for a commanding presence or are willing to conquer new fitness heights, a broader back is your ticket to success.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Picture yourself walking into a room with an air of undeniable charisma, turning heads effortlessly as your sculpted back commands attention from all angles. It is a transformation that will reshape your physique and your entire presence.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Whether you are an aspiring bodybuilder or a fitness enthusiast seeking a well-defined upper body, building a wide back requires a proper plan encompassing diet, discipline, and wide-back exercises. If you want to learn how to get a wide back quickly, we have you covered!<\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Muscle_Gives_Back_Width\"><\/span><b>What Muscle Gives Back Width?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Before learning how to get a wide back, it is important to understand the anatomy of the back. Our back is composed of many muscles, owing to its large surface area. When talking about enlarging one\u2019s back, one particular muscle group requires ultimate attention. That is the lats or latissimus dorsi. Lats are a large fan-shaped muscle that spans from the lower back, wraps around the side of the torso, and attaches to the upper arm\u00a0 (4).\u00a0\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">They are also called wings in the fitness world since they resemble wingsuits. In addition to lats, side delts are equally important in building a powerful back. You should also recognize that a small waist can help enhance t that V-shaped figure.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Besides lats, our back also comprises:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intrinsic Muscles: <\/b><span style=\"font-weight: 400;\">Muscles responsible for movements of the spine such as flexion as well as maintaining posture. These are also involved when you bend sideways or rotate.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Superficial Muscles:<\/b><span style=\"font-weight: 400;\"> The primary muscles responsible for large movements of the back, as well as shoulder and neck movement.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">These muscle groups have several muscles that must be engaged to build a wide back.<\/span><\/p>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, start using the BetterMe app and overhaul your entire life! &quot;}\" data-sheets-userformat=\"{&quot;2&quot;:4352,&quot;11&quot;:4,&quot;15&quot;:&quot;Arial&quot;}\" data-sheets-hyperlink=\"https:\/\/better-wl.onelink.me\/sS7F\/f39c705d\"><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_wide_back\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong> <\/span><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Can_You_Make_Your_Back_Wider\"><\/span><b>Can You Make Your Back Wider?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Your struggle to get the wide back ends here. Below, we have listed all the tips you need to get that impressive v-shaped expanse. Dive in!<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Exercise_your_Lats\"><\/span><b>Exercise your Lats<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Your lats are one of your most important back muscles as they help <a href=\"https:\/\/betterme.world\/articles\/exercises-to-improve-posture\/\">improve posture,<\/a> extend shoulders, and give your back a defined look. Many gym goers do not get a wide back because they fail to exercise their lats properly.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">There is also the issue of not feeling the lats during <a href=\"https:\/\/betterme.world\/articles\/benefits-of-full-body-workout\/\">workouts<\/a>. Doing exercises like the straight arm pulldown to engage your lats is often advised. An effective method to help feel your lats more is to squeeze and contract your lats at the end of every rep.\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">You can also consult with your fitness trainer, who could guide you to perform the upper lat workout correctly.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_wide_back\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54667\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-to-build-muscle-1024x576.png\" alt=\"Wide back exercises\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-to-build-muscle.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-to-build-muscle-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-to-build-muscle.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-to-build-muscle-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-to-build-muscle.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Use_a_Medium_Grip\"><\/span><b>Use a Medium Grip<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Many bodybuilders lift with a wide grip, thinking it would drastically increase their muscle mass. However,\u00a0 a medium-width grip has shown a small mechanical advantage, which will allow you to lift heavier loads and, in turn, increase muscle mass and enhance lat growth<\/span><a href=\"https:\/\/journals.lww.com\/nsca-jscr\/fulltext\/2014\/04000\/Effects_of_Grip_Width_on_Muscle_Strength_and.35.aspx\"> <span style=\"font-weight: 400;\">(6).<\/span><\/a><span style=\"font-weight: 400;\">\u00a0<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Proper form, gradual progression, and listening to your body are crucial to prevent injuries. The optimal grip width may vary from person to person. Work with a fitness professional or trainer to determine the best grip width for your goals and physical condition.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Follow_Progressive_Overload\"><\/span><b>Follow Progressive Overload<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Our muscles get used to weights fast. That said, it may be helpful to increase the weights to build back muscles gradually.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Try_to_Burn_Belly_Fat\"><\/span><b>Try to Burn Belly Fat<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">You may want to lose belly fat to get a well-defined upper body. This means saying hello to a sleeker waistline that steals the show. While spot reduction may be a myth, the journey to a trimmer midsection is about embracing the consistency of the cardio hustle, an adequate nutrition intake, and an appropriate strength training program.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Pull-ups\"><\/span><b>Do Pull-ups<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pull-ups are often stated as the most effective lat activation exercise than rows or pull-downs<\/span><a href=\"https:\/\/www.acefitness.org\/continuing-education\/certified\/april-2018\/6959\/ace-sponsored-research-what-is-the-best-back-exercise\/\"> <span style=\"font-weight: 400;\">(11).<\/span><\/a><span style=\"font-weight: 400;\"> Try to do more pull-ups to build a bigger back effectively.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Do_Pronated_Grips\"><\/span><b>Do Pronated Grips<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Doing pronated grips or gripping the bar with your palms away from you during pull-ups may activate lats much more effectively than supinated grips or palms towards the bar<\/span><a href=\"https:\/\/journals.lww.com\/nsca-scj\/Fulltext\/2013\/02000\/Article.12.aspx\"> <span style=\"font-weight: 400;\">(10).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Now that you have learned the basics, learning about the best exercises for a wide back is important to help you reach your goal of a wider back<\/span><a href=\"https:\/\/liftbigeatbig.com\/how-to-get-a-wide-back\/\"> <span style=\"font-weight: 400;\">(4).<\/span><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Straight_Arm_Pulldown\"><\/span><b>Straight Arm Pulldown<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Straight arm pulldown is the most common wide back workout. It primarily targets the lats and may help build upper body strength<\/span><a href=\"https:\/\/naomedical.com\/info\/lats-on-body.html#:~:text=Lat%20Pulldowns%3A%20This%20exercise%20targets,that%20primarily%20targets%20the%20lats.\"> <span style=\"font-weight: 400;\">(7).<\/span><\/a><span style=\"font-weight: 400;\"> To perform straight arm pulldown:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Attach a straight bar to the high pulley of the cable machine.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand with your face towards the machine. Grip the bar with your hands slightly wider than shoulder-width apart while doing a pronated grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet at a shoulder-width distance, then bend your knees slightly to maintain stability. Your back should bend at a 45-degree angle.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">While holding the bar, extend your arms fully in front of you. Your arms should be straight but not locked out at the elbows.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start the movement by engaging your lats and pulling the bar toward your thighs.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Focus on squeezing your shoulder blades together and feel the tension in your lats as you pull the bar down.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue pulling the bar down until your hands are near your thighs and your upper arms are parallel to the floor.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pause and contract your lats at the bottom of the movement for a brief moment to maximize muscle engagement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly release the tension and allow the bar to rise to the starting position.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the exercise for 3-4 sets of 10-15 reps.<\/span><\/li>\n<\/ol>\n<p><b>Note:<\/b><\/p>\n<p><span style=\"font-weight: 400;\">To make the most of this exercise, maintain a slight bend in your elbows to prevent locking them out and putting excessive stress on your joints. It would help if you used your lats to initiate and control the movement rather than relying on momentum.<\/span><\/p>\n<p><em><strong>Read more:<a href=\"https:\/\/betterme.world\/articles\/calisthenics-for-shoulders\/\">\u00a0<\/a><\/strong><a href=\"https:\/\/betterme.world\/articles\/calisthenics-for-shoulders\/\">10 Calisthenics for Shoulders Exercises: Enhance Your Strength and Mobility.<\/a><\/em><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"_Pull-ups\"><\/span>\u00a0Pull-ups<span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Pull-ups are considered an ideal exercise for a wider back. To perform pull-ups, you have to:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Stand under a pull-up bar. Reach up and grab the bar with an overhand grip slightly wider than shoulder-width apart. Extend your hands fully and wrap your thumb around the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hang from the bar with your arms extended and your feet off the ground. Engage your core muscles by pulling your shoulder blades down and back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Initiate the pull by engaging your back muscles.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull your body upward by driving your elbows down and back. Focus on bringing your chest toward the bar.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Continue pulling until your chin is above the bar. Squeeze your shoulder blades together at the top of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower your body back down to the starting position with control.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Perform the exercise for 1-2 sets of 5-10 reps.<\/span><\/li>\n<\/ol>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Lat_Pulldown\"><\/span><b>Lat Pulldown<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The pulldown exercise is done at a special place where you can make it harder or easier, usually using weight plates. It helps make your back muscles stronger. Follow these steps to perform a lat pulldown:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold the bar with your hands wide apart and your palms facing up. Start with this grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the bar down until it is around the level of your chin. Breathe out as you pull down. Try to keep your upper body still, but it is okay to lean back a little.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Keep your feet flat on the ground and tighten your stomach muscles while you pull. When your elbows can&#8217;t go down any further without moving back, stop there. Don&#8217;t go lower than that point.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Squeeze your shoulder blades together while keeping your shoulders straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">When the bar is close to your chin, slowly lift it back up to where you started. Control the movement and don&#8217;t let the bar drop.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this motion 8 to 12 times a row, then take a break. You can do a few sets of these.<\/span><\/li>\n<\/ol>\n<p><span style=\"font-weight: 400;\">As an alternative, use a neutral grip pulldown. To perform this, you have to:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit on the lat pulldown machine. Attach a neutral grip handle to the pulldown cable.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Reach up and grip the handle with both hands using a neutral grip.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Sit straight, keep your feet flat on the floor, and place your knees under the thigh pad.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Take a deep breath and engage your lats. Pull the handle toward your upper chest, driving your elbows down and back.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Try to squeeze your back muscles and bring your shoulder blades together as you pull. Your upper arms should be close to parallel with the ground at the bottom of the movement.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly extend your arms to return the handle to the starting position while stretching your back muscles.<\/span><\/li>\n<\/ol>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_wide_back\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54438\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-bicep-workout-1024x576.png\" alt=\"Wide back vs thick back\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-bicep-workout.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-bicep-workout-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-bicep-workout.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-bicep-workout-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/calisthenics-bicep-workout.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Kroc_Row\"><\/span><b>Kroc Row<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Kroc row was initially introduced by powerlifter Matt Kroczaleski (Kroc). If you are tired of the typical pull-downs, you could integrate Kroc row in your <a href=\"https:\/\/betterme.world\/articles\/3-day-dumbbell-workout\/\">3-Day Dumbbell Workout<\/a>. It is a complicated and intense version of the traditional bent-over rows.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">To perform the kroc row, you should:<\/span><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a weight in one hand and lean forward, resting your other arm on something sturdy. Your feet should be apart, and you can stand with one foot in front of the other. You could also do this exercise with one knee and hand on a bench.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Tighten your stomach muscles, keep your back straight, and your shoulders down. Look forward.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Start the exercise by using your hips a little to help lift the weight. Pull the weight up toward your hip while squeezing your shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Slowly lower the weight, straightening your arm and letting your shoulders relax.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Do this movement several times according to your stamina.<\/span><\/li>\n<\/ol>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"How_Can_I_Make_My_Back_Thick_and_Wide\"><\/span><b>How Can I Make My Back Thick and Wide?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">A wide back and a thick back are both desirable for muscular development, but they refer to slightly different aspects of anatomy and muscle growth. Knowing all about wide back vs thick back can help you to curate a fruitful workout regime.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Here are some of the best back exercises to help you <a href=\"https:\/\/betterme.world\/articles\/burn-fat-not-muscles\/\">burn fat, not muscles<\/a>:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Seated_Cable_Row\"><\/span><b>Seated Cable Row<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">To perform seated cable row, you should<\/span><a href=\"https:\/\/totalshape.com\/training\/best-exercises-for-wider-back\/\"> <span style=\"font-weight: 400;\">(2):<\/span><\/a><\/p>\n<ol>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Put the right amount of weight on the machine and attach a short bar or V-shaped bar to it. Hold onto the bar with your palms facing each other.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Your legs should bend a little, and your back should be straight. Lift the weight a bit off the stack while sitting up straight with your shoulders pulled back. This is how you start.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Without moving your body, pull the bar towards your stomach. Move your shoulder blades back, squeeze them, stop for a moment, and then slowly put the weight back down where you started. Do this again for the number of times you want.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">You can also perform bent-over row as it targets your sides and back muscles. To perform this:<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Hold a weight in front of you. Bend over slightly with your back straight.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Pull the weight towards your hip while squeezing your shoulder blades together.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Lower the weight back down and repeat.<\/span><\/li>\n<\/ol>\n<p><strong>BetterMe App helps you achieve your body goals with ease and efficiency by helping to choose proper meal plans and effective workouts. <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_wide_back\">Start using our app<\/a> and you will see good results in a short time.<\/strong><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Why_is_My_Back_Not_Getting_Wider\"><\/span><b>Why is My Back Not Getting Wider?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Several factors could contribute to your back not getting wider despite your efforts. It is important to analyze various aspects of your training, nutrition, and overall approach to determine potential reasons for your lack of progress. If back width exercises for bodybuilding is your focus, you may be making the following mistakes:<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Improper_Form\"><\/span><b>Improper Form<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The biggest obstacle in performing any exercise is your body form. You may be doing more harm than good if you are not performing exercises with adequate technique<\/span><a href=\"https:\/\/www.physio-pedia.com\/Barriers_to_Physical_Activity\"> <span style=\"font-weight: 400;\">(1).<\/span><\/a><\/p>\n<p><span style=\"font-weight: 400;\">Considering that you are mostly pulling in back exercises, it becomes difficult to maintain your form by the end of the exercise. You may overcome this issue by reducing weight and concentrating on your body movements.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Imbalance_or_Weakness\"><\/span><b>Imbalance or Weakness<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Sometimes, if your shoulders or chest muscles are not strong enough or are uneven compared to your back muscles, it can make your back look different. To make your back look its best, working on all your muscles evenly is important.<\/span><\/p>\n<h3 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"Not_Using_Straps\"><\/span><b>Not Using Straps<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">If you are a beginner or are new to <a href=\"https:\/\/betterme.world\/articles\/back-workouts-calisthenics\/\">back workouts<\/a>, you could consider using straps when performing bent-over rows, shrugs, or deadlifts. Since straps can provide support for your forearms, you will find it much easier to perform heavy reps by the end of your deadlifts. If you skip out on straps, your wrist and forearm might fatigue easlier out and prevent you from fully exercising your back.<\/span><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2196&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=how_to_get_a_wide_back\"><img decoding=\"async\" class=\"aligncenter size-large wp-image-54440\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-9-1024x576.png\" alt=\"Back width exercises Bodybuilding\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-9.png 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-9-300x169.png 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-9.png 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-9-1636x920.png 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/1-9.png 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Building a wide back is the goal of most fitness enthusiasts and bodybuilders.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article has emphasized the importance of a comprehensive approach and sheds some light on targeted exercises. It begins by highlighting the significance of <a href=\"https:\/\/betterme.world\/articles\/compound-exercises-for-weight-loss\/\">compound exercises<\/a> such as pull-ups, rows, and lat pulldowns. These movements engage multiple muscle groups simultaneously, contributing to overall back width and strength.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">This article also recommends varying grips and angles to target different areas of the back effectively. It is essential to start slow and study your back\u2019s anatomy before beginning any exercise. Always consult your physician before starting any heavy-duty exercise, especially if you suffer from any medical condition or injuries.<\/span><\/p>\n<p><em><strong>Read more:\u00a0<\/strong><a href=\"https:\/\/betterme.world\/articles\/calisthenics-warm-up\/\">Calisthenics Warm Up 101: Bodyweight Exercises To Get Your Blood Flowing Before Your Workout.<\/a><\/em><\/p>\n<h2><span class=\"ez-toc-section\" id=\"Frequently_Asked_Questions_FAQs\"><\/span><b>Frequently Asked Questions (FAQs)<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"How_do_you_get_a_wide_V-shaped_back\"><\/span><b>How do you get a wide V-shaped back?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Back exercises like straight arm pulldowns or rowing can help you build a wide V-shaped back. It is also crucial to lose belly fat to get a small toned chest that accentuates the overall look of the back.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"Is_it_hard_to_get_a_big_back\"><\/span><b>Is it hard to get a big back?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">While getting a massive back is the dream of many gym-goers, building a wide back can be difficult since it comprises several muscle groups. With that said, getting a large back will be a challenge but it\u2019s not an impossible feat. Doing adequate back workouts consistently can eventually help you to get a V-shaped back.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_is_the_hardest_muscle_to_grow\"><\/span><b>What is the hardest muscle to grow?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">The hardest muscles to grow are those in calves. These muscles are in the lower leg and are responsible for ankle flexion and stability.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">Several factors can contribute to the difficulty in building the calf muscles. These include genetics, limited motion range, fiber composition, and lack of variety. You should learn about these factors to develop and grow these muscles to help you to curate an effective workout routine.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>A well-defined, wide back isn\u2019t just a strength symbol. It also demonstrates confidence and authority. If you are striving for a commanding presence or are willing to conquer new fitness heights, a broader back is your ticket to success. Picture yourself walking into a room with an air of undeniable charisma, turning heads effortlessly as [&hellip;]<\/p>\n","protected":false},"author":56,"featured_media":54849,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[177,210],"class_list":["post-54845","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How to Get a Wide Back \u2013 A Guide to Broaden Your Horizons - BetterMe<\/title>\n<meta name=\"description\" content=\"Are you wondering \u2605 HOW TO GET A WIDE BACK \u27a4? Grab the pulley as we explore the best ways and tips to help you chisel your back and enhance your looks!\" \/>\n<meta name=\"robots\" content=\"noindex, nofollow\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"How to Get a Wide Back \u2013 A Guide to Broaden Your Horizons\" \/>\n<meta property=\"og:description\" content=\"Are you wondering \u2605 HOW TO GET A WIDE BACK \u27a4? Grab the pulley as we explore the best ways and tips to help you chisel your back and enhance your looks!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_657442138-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1594\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Anoshia Riaz, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Anoshia Riaz, Giulia Ralph, CPT, S&amp;C, SPC\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"12 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/\"},\"author\":{\"name\":\"Anoshia Riaz\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/4bebac02cf4cfe7f90321b7ab729a072\"},\"headline\":\"How to Get a Wide Back \u2013 A Guide to Broaden Your Horizons\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/\"},\"wordCount\":2468,\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_657442138-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">A well-defined, wide back isn\u2019t just a strength symbol. It also demonstrates confidence and authority. If you are striving for a commanding presence or are willing to conquer new fitness heights, a broader back is your ticket to success.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Picture yourself walking into a room with an air of undeniable charisma, turning heads effortlessly as your sculpted back commands attention from all angles. It is a transformation that will reshape your physique and your entire presence.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Whether you are an aspiring bodybuilder or a fitness enthusiast seeking a well-defined upper body, building a wide back requires a proper plan encompassing diet, discipline, and wide-back exercises. If you want to learn how to get a wide back quickly, we have you covered!<\/span>\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Muscle Gives Back Width?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Before learning how to get a wide back, it is important to understand the anatomy of the back. Our back is composed of many muscles, owing to its large surface area. When talking about enlarging one\u2019s back, one particular muscle group requires ultimate attention. That is the lats or latissimus dorsi. Lats are a large fan-shaped muscle that spans from the lower back, wraps around the side of the torso, and attaches to the upper arm\u00a0 (4).\u00a0\u00a0<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">They are also called wings in the fitness world since they resemble wingsuits. In addition to lats, side delts are equally important in building a powerful back. You should also recognize that a small waist can help enhance t that V-shaped figure.<\/span>\\r\\n\\r\\n<span style=\\\"font-weight: 400;\\\">Besides lats, our back also comprises:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Intrinsic Muscles: <\/b><span style=\\\"font-weight: 400;\\\">Muscles responsible for movements of the spine such as flexion as well as maint ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/\",\"url\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/\",\"name\":\"How to Get a Wide Back \u2013 A Guide to Broaden Your Horizons - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_657442138-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"Are you wondering \u2605 HOW TO GET A WIDE BACK \u27a4? Grab the pulley as we explore the best ways and tips to help you chisel your back and enhance your looks!\",\"breadcrumb\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#breadcrumb\"},\"inLanguage\":\"en-US\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#primaryimage\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_657442138-scaled.jpg\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_657442138-scaled.jpg\",\"width\":2560,\"height\":1594,\"caption\":\"Shutterstock\"},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Blog\",\"item\":\"https:\/\/stage.betterme.world\/articles\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Fitness\",\"item\":\"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/\"},{\"@type\":\"ListItem\",\"position\":3,\"name\":\"How to Get a Wide Back \u2013 A Guide to Broaden Your Horizons\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#website\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"name\":\"BetterMe Blog\",\"description\":\"Health &amp; Fitness\",\"publisher\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"en-US\"},{\"@type\":\"Organization\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#organization\",\"name\":\"BetterMe\",\"alternateName\":\"Betterme Limited\",\"url\":\"https:\/\/stage.betterme.world\/articles\/\",\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png\",\"width\":512,\"height\":512,\"caption\":\"BetterMe\"},\"image\":{\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/\"},\"sameAs\":[\"https:\/\/www.facebook.com\/betterme.health.coaching\",\"https:\/\/x.com\/betterme\",\"https:\/\/www.instagram.com\/betterme\/\",\"https:\/\/www.linkedin.com\/company\/betterme-apps\",\"https:\/\/www.pinterest.com\/bettermetips\/\",\"https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ\",\"https:\/\/www.tiktok.com\/@betterme.health.coaching\",\"https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236\",\"https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US\",\"https:\/\/www.wikidata.org\/wiki\/Q114895798\"]},{\"@type\":\"Person\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/4bebac02cf4cfe7f90321b7ab729a072\",\"name\":\"Anoshia Riaz\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/ab49d90658f158d1b38c37ee994ad64e\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/Anoshia_Riaz-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/Anoshia_Riaz-150x150.png\",\"caption\":\"Anoshia Riaz\"},\"sameAs\":[\"https:\/\/www.linkedin.com\/in\/anoshia-r-b2b9b4145\"],\"url\":\"https:\/\/stage.betterme.world\/articles\/author\/anoshia-riaz\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"How to Get a Wide Back \u2013 A Guide to Broaden Your Horizons - BetterMe","description":"Are you wondering \u2605 HOW TO GET A WIDE BACK \u27a4? Grab the pulley as we explore the best ways and tips to help you chisel your back and enhance your looks!","robots":{"index":"noindex","follow":"nofollow"},"og_locale":"en_US","og_type":"article","og_title":"How to Get a Wide Back \u2013 A Guide to Broaden Your Horizons","og_description":"Are you wondering \u2605 HOW TO GET A WIDE BACK \u27a4? Grab the pulley as we explore the best ways and tips to help you chisel your back and enhance your looks!","og_url":"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1594,"url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_657442138-scaled.jpg","type":"image\/jpeg"}],"author":"Anoshia Riaz, Giulia Ralph, CPT, S&amp;C, SPC","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"Anoshia Riaz, Giulia Ralph, CPT, S&amp;C, SPC","Est. reading time":"12 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#article","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/"},"author":{"name":"Anoshia Riaz","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/4bebac02cf4cfe7f90321b7ab729a072"},"headline":"How to Get a Wide Back \u2013 A Guide to Broaden Your Horizons","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/"},"wordCount":2468,"publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_657442138-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">A well-defined, wide back isn\u2019t just a strength symbol. It also demonstrates confidence and authority. If you are striving for a commanding presence or are willing to conquer new fitness heights, a broader back is your ticket to success.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Picture yourself walking into a room with an air of undeniable charisma, turning heads effortlessly as your sculpted back commands attention from all angles. It is a transformation that will reshape your physique and your entire presence.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Whether you are an aspiring bodybuilder or a fitness enthusiast seeking a well-defined upper body, building a wide back requires a proper plan encompassing diet, discipline, and wide-back exercises. If you want to learn how to get a wide back quickly, we have you covered!<\/span>\r\n<h2 style=\"text-align: center;\"><b>What Muscle Gives Back Width?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Before learning how to get a wide back, it is important to understand the anatomy of the back. Our back is composed of many muscles, owing to its large surface area. When talking about enlarging one\u2019s back, one particular muscle group requires ultimate attention. That is the lats or latissimus dorsi. Lats are a large fan-shaped muscle that spans from the lower back, wraps around the side of the torso, and attaches to the upper arm\u00a0 (4).\u00a0\u00a0<\/span>\r\n\r\n<span style=\"font-weight: 400;\">They are also called wings in the fitness world since they resemble wingsuits. In addition to lats, side delts are equally important in building a powerful back. You should also recognize that a small waist can help enhance t that V-shaped figure.<\/span>\r\n\r\n<span style=\"font-weight: 400;\">Besides lats, our back also comprises:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Intrinsic Muscles: <\/b><span style=\"font-weight: 400;\">Muscles responsible for movements of the spine such as flexion as well as maint ..."},{"@type":"WebPage","@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/","url":"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/","name":"How to Get a Wide Back \u2013 A Guide to Broaden Your Horizons - BetterMe","isPartOf":{"@id":"https:\/\/stage.betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#primaryimage"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_657442138-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"Are you wondering \u2605 HOW TO GET A WIDE BACK \u27a4? Grab the pulley as we explore the best ways and tips to help you chisel your back and enhance your looks!","breadcrumb":{"@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#breadcrumb"},"inLanguage":"en-US","potentialAction":[{"@type":"ReadAction","target":["https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/"]}]},{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#primaryimage","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_657442138-scaled.jpg","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/09\/shutterstock_657442138-scaled.jpg","width":2560,"height":1594,"caption":"Shutterstock"},{"@type":"BreadcrumbList","@id":"https:\/\/stage.betterme.world\/articles\/how-to-get-a-wide-back\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Blog","item":"https:\/\/stage.betterme.world\/articles\/"},{"@type":"ListItem","position":2,"name":"Fitness","item":"https:\/\/stage.betterme.world\/articles\/betterme-fitness\/"},{"@type":"ListItem","position":3,"name":"How to Get a Wide Back \u2013 A Guide to Broaden Your Horizons"}]},{"@type":"WebSite","@id":"https:\/\/stage.betterme.world\/articles\/#website","url":"https:\/\/stage.betterme.world\/articles\/","name":"BetterMe Blog","description":"Health &amp; Fitness","publisher":{"@id":"https:\/\/stage.betterme.world\/articles\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/stage.betterme.world\/articles\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"en-US"},{"@type":"Organization","@id":"https:\/\/stage.betterme.world\/articles\/#organization","name":"BetterMe","alternateName":"Betterme Limited","url":"https:\/\/stage.betterme.world\/articles\/","logo":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/07\/BetterMe.png","width":512,"height":512,"caption":"BetterMe"},"image":{"@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/logo\/image\/"},"sameAs":["https:\/\/www.facebook.com\/betterme.health.coaching","https:\/\/x.com\/betterme","https:\/\/www.instagram.com\/betterme\/","https:\/\/www.linkedin.com\/company\/betterme-apps","https:\/\/www.pinterest.com\/bettermetips\/","https:\/\/www.youtube.com\/channel\/UC0svgcjc3jSgcryqo83spPQ","https:\/\/www.tiktok.com\/@betterme.health.coaching","https:\/\/apps.apple.com\/app\/betterme-health-coaching\/id1264546236","https:\/\/play.google.com\/store\/apps\/details?id=com.gen.workoutme&amp;amp;amp;amp;hl=en_US&amp;amp;amp;amp;gl=US","https:\/\/www.wikidata.org\/wiki\/Q114895798"]},{"@type":"Person","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/4bebac02cf4cfe7f90321b7ab729a072","name":"Anoshia Riaz","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/stage.betterme.world\/articles\/#\/schema\/person\/image\/ab49d90658f158d1b38c37ee994ad64e","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/Anoshia_Riaz-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/12\/Anoshia_Riaz-150x150.png","caption":"Anoshia Riaz"},"sameAs":["https:\/\/www.linkedin.com\/in\/anoshia-r-b2b9b4145"],"url":"https:\/\/stage.betterme.world\/articles\/author\/anoshia-riaz\/"}]}},"_links":{"self":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/54845","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/users\/56"}],"replies":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=54845"}],"version-history":[{"count":0,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/posts\/54845\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media\/54849"}],"wp:attachment":[{"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=54845"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=54845"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=54845"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/stage.betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=54845"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}