First, if you want to make your back bigger and wider, you should exercise your latissimus dorsi: Other small muscles in your back, including teres major, can help you exercise your latissimus dorsi. Generally, there is no isolated exercise method.

Methods of exercising latissimus dorsi:

1, pull-ups: wide grip pull-ups mainly exercise the upper and outer sides of latissimus dorsi, which is a good way to increase the width of the back.

2, sit down behind the neck: wide grip pull-down mainly exercises the upper and outer sides of latissimus dorsi, which is a good way to increase the width of the back.

Second, the lower part of latissimus dorsi.

1, narrow grip pull-ups and narrow grip pull-downs are all good ways to exercise the lower part of latissimus dorsi.

2, standing straight arm pull-down: mainly exercise latissimus dorsi.

Third, the middle part of latissimus dorsi.

1, single-arm dumbbell rowing: It is a good opportunity for exercisers who complain about the asymmetry of their backs to separate their latissimus dorsi muscles independently.

2. Barbell bending and rowing: This is the most common and popular latissimus dorsi muscle building training.