06/09/2023
Upper Back Hypertrophy and Strength
A big back signals to the rest of the world that you lift. Thick lats and traps that jut out of a large t-shirt look, admittedly, pretty bad-ass — and it’s ok to want to look like you lift. Beyond aesthetics, a big back can improve your lifts. Along the way, your back will get stronger, and a stronger back can brace harder for more spinal stability during movements like the squat and deadlift. A thick back also provides a base from which you can perform horizontal presses such as the bench press and dumbbell press.
The bent-over barbell row, specifically with a barbell, is one of the best strength- and muscle-building movements. It allows the lifter to use more weight relative to other rowing movements. It also recruits the forearm and biceps muscles, which leads to a stronger grip. Lastly, the core is more engaged as it’s constantly supporting a bent-over position and rigid torso.
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