The Big Back Workout: 2 Best Exercises for Width
Summary
Building a wider back requires targeting the latissimus dorsi and the often-overlooked teres major through exercises that pull the arms down and into the body. Jeff Cavaliere from ATHLEAN-X breaks down the mechanics of back width and demonstrates two key exercises designed to maximize lat and teres major development. The emphasis is on correct angle of pull — down and inward — rather than pulling the arms behind the body, which targets thickness instead of width.
Key Points
- Width vs. thickness are driven by different movement patterns: pulling the arms down and into the sides builds width, while pulling the arms behind the body builds mid-back thickness
- The latissimus dorsi is the primary muscle responsible for back width, but is often undertrained due to poor elbow positioning
- The teres major is a highly under-appreciated muscle that fills in the upper portion of the lat, completing the wide-back appearance from top to bottom
- Many trainees make the mistake of over-recruiting the biceps during pulling movements instead of focusing on driving the elbows down and in
- Both target muscles rely on shoulder adduction — bringing the arm closer to the body — as their primary function
- No muscle should be overlooked when building a complete physique; addressing every muscle group efficiently is more effective than long, unfocused workouts
Exercise Details
1. Wide-Grip Pull-Down (or Pull-Up)
- Target muscles: Latissimus dorsi
- Proper form cues:
- Use a grip as wide as possible on the bar
- The wider grip shifts the angle of pull to down and inward, directly engaging the lats
- Drive elbows down and in toward the sides throughout the movement
- Focus on the lat contraction rather than bicep flexion
- Common mistakes to avoid:
- Gripping too narrow, which reduces the effectiveness of the lat angle
- Relying too much on bicep engagement instead of initiating with the lats
- Allowing elbows to flare out rather than pulling them into the sides
2. Straight Arm Push-Down
- Target muscles: Latissimus dorsi and teres major (especially at the bottom of the movement)
- Equipment options: Cable machine with rope attachment, straight bar, or resistance band anchored to a pull-up bar
- Proper form cues:
- Start with arms straight, leaning back slightly to create an initial lat stretch
- Keep arms and elbows fully straight throughout the entire movement
- Pull down until hands reach the thighs
- Focus on feeling the teres major activate as the arms approach the bottom position
- Common mistakes to avoid:
- Bending the elbows — this converts the movement into a tricep exercise and removes lat/teres major tension
- Not achieving a full stretch at the top of the movement
- Cutting the range of motion short before reaching the thighs