Here’s a type of row exercise great for developing thickness in the back. It takes your lower back out of the movement, requires far less forearm/grip work than some of the other rowing movements, and you can really isolate the musculature. Try to keep your feet off the ground as well to prevent any other muscles assisting in the work.

I like to use this as one of my main lifts after doing some pull ups / chin up work. A sample workout would be:

set                  number       repetitions

warm up        1-2                  10-12

working set 1,2,3                10

working set 4 & 5                8, hold each rep for a ‘hard squeeze’ 5 count at top position

Take a look at the video below:

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