The back width can be effectively developed. Developing latissimus dorsi (especially the upper part) is the most effective action. Wide grip forehand pull-ups can also develop teres major.

Use the forward grip, the grip distance is greater than the shoulder width, and the arms are relaxed and extended. At the lowest point, squeeze latissimus dorsi and midback, and pull your body up with your elbow. The body leans back slightly, bending the back backwards, which helps to optimize the moving trajectory. You can pull up until your chin is higher than the bar or your upper chest touches the bar. Squeeze for one second, then let the body fall in a controlled way until it is completely suspended.

2 sternal backhand pull-ups

The starting action is the same as the standard backhand pull-ups. Use the reverse grip, the grip distance is shoulder width, and it stretches out. Squeeze latissimus dorsi and middle back muscles, and pull up with elbows. In the middle, take the initiative to lean back to near level, so that the lower part is close to paddling. Stretch at the lowest point and fully squeeze the muscles in the middle back at the apex. This action can stimulate almost all the muscles in the upper back.

3 dumbbell rowing

Anyone who wants to increase the back thickness should not ignore dumbbell rowing. This action is not difficult, as long as you are focused enough, you can quickly increase the training weight. Compared with barbells, using dumbbells not only helps to develop unilateral strength, but also increases the range of motion, because dumbbells can be closer to the body than barbells.

Stand about two feet behind a solid object and hold it with your other hand. Hang dumbbells and stretch back muscles. Pull the weight up with your elbow until it is close to your lower abdomen. Squeeze the middle back and return to the starting point. Because your feet touch the ground, your body will be more stable. Greater stability means greater weight, and greater weight means faster growth.

Rowing with 4 V-handles

The stroke trajectory of the V-handle is closer to the body, which increases the motion range. Lean one end of the barbell against the corner and put the V-handle under the other end of the barbell. Using a smaller barbell can increase the range of action.

The action is similar to leaning over and rowing, but when using the V-grip, the opposite grip is used. Bend your knees slightly and hold your chest out during the whole movement. At the lowest point, fully extend your arms and pull the weight up with your elbows until you are close to your navel and squeeze your back. Then let the weight drop in a controlled way and return to the starting point.