3 Back Exercises For Width Steve Laureus

Welcome to AH7’s comprehensive guide on 3 Back Exercises For Width Steve Laureus. In this article, we’re delving deep into potent back exercises that can aid you in attaining the coveted width and strength you’ve set your sights on. Renowned fitness expert Steve Laureus, celebrated for his extraordinary physique, has served as the inspiration behind these targeted regimens, crafted to empower you to sculpt your back musculature unlike ever before. Are you primed to unlock the enigma to cultivating a broader, more distinctly chiseled back? Brace yourself as we embark on this transformative journey!

Exercise 1: Wide-Grip Pull-Ups

Target Muscles: Latissimus Dorsi (Lats), Teres Major, Biceps

  1. Step-by-Step Guide:
    1. Locate a robust pull-up bar, ideally positioned higher than your grasp.
    2. Grasp the bar with palms facing away, hands positioned beyond shoulder-width.
    3. Hang freely, ensuring arms are fully extended.
    4. Activate your core and initiate an upward pull until your chin surpasses the bar.
    5. Lower yourself deliberately, arms fully extending.

    • For beginners, assisted pull-ups using a resistance band or pull-up machine are recommended.
    • Emphasize controlled movements—eschew swinging or leveraging momentum.
    • Sustain lowered and retracted shoulders throughout the entire motion.

Exercise 2: Bent-Over Rows

Target Muscles: Rhomboids, Trapezius (Upper and Middle), Lats, Erector Spinae

  1. Step-by-Step Guide:
    1. Grasp a barbell or dumbbells with an overhand grip, positioned in front of you.
    2. Slightly flex your knees and hinge at the hips, leaning forward while maintaining spinal alignment.
    3. Draw the weights towards your lower ribs by flexing your elbows and contracting your shoulder blades inward.
    4. Lower the weights gradually, returning to the initial posture
    • Uphold a neutral spine throughout the exercise regimen.
    • Abstain from capitalizing on momentum—focus on the engagement of back musculature.
    • Exhale during the lifting phase and inhale while lowering the weights.

Exercise 3: T-Bar Rows

Target Muscles: Mid-Back, Lats, Rhomboids, Rear Deltoids, Biceps

  1. Step-by-Step Guide:
    1. Load an appropriate weight onto the T-Bar machine.
    2. Straddle the machine’s lever, firmly gripping the handles with both hands.
    3. Maintain spinal alignment and slightly flex your knees.
    4. Draw the handles towards your abdomen, contracting the back muscles at the zenith of the contraction.
    5. Gradually release the handles, reverting to the initial stance.

    • Execute controlled motions, refraining from engaging your lower back for lifting the weight.
    • Envision your elbows guiding the movement, ensuring optimal back engagement.
    • Tailor the machine settings and weight load to align with your individual strength level.


  1. Q: How frequently should I incorporate these exercises?
    • A: To optimise results, aim for 2-3 sessions weekly, allotting at least one rest day between sessions to facilitate effective muscle recuperation.

  2. Q: Can assisted pull-ups substitute standard pull-ups?
    • A: Certainly! Assisted pull-ups serve as an excellent transitional step towards mastering unassisted variations, aiding in progressive strength development.
  3. Q: Are lifting straps advisable for bent-over rows?
    • A: While lifting straps can enhance grip, cultivating natural grip strength is recommended to prevent reliance on external aids.

  4. Q: Do these exercises cater to women as well?
    • A: Absolutely, these routines are equally beneficial for both men and women, contributing to enhanced back muscle strength and definition.

  5. Q: What’s the anticipated timeframe for noticeable results?
    • A: Results may exhibit variance, but with unwavering commitment, visible transformations could materialise within 4-6 weeks of consistent effort.

  6. Q: Can I integrate all exercises into a single workout session?
    • A: Although feasible, concentrating on one or two exercises per session is advisable to uphold impeccable form and exertion intensity.

  7. Q: Is a pre-workout warm-up imperative for these exercises?
    • A: Indeed, warming up is crucial to avert potential injuries. Embark on light cardio and dynamic stretches before initiating weight-based exercises.

  8. Q: How should I proceed if pull-ups are currently beyond my capability?
    • A: Commence with negative pull-ups—elevate yourself to the bar and progressively lower your body. This gradual approach fosters strength acquisition.

  9. Q: What weight range is suitable for T-bar rows?
    • A: Opt for a weight that poses a challenge, allowing execution of 8-12 repetitions while adhering to proper form.

  10. Q: Can I partake in these exercises despite an existing back injury?
    • A: It’s prudent to consult a medical professional before embarking on these exercises with a pre-existing back condition. Their guidance will ascertain safe and suitable options for your circumstances.

In conclusion, this article encapsulates your ultimate roadmap towards cultivating an expansive back through the utilisation of these three dynamic exercises. Sustain your dedication, uphold impeccable form, and witness the evolution of your back musculature into a masterpiece of strength and definition. Keep in mind that steadfast consistency is the cornerstone of progress, with each repetition etching a resolute, empowered, and broader version of yourself. Venture forth and unleash the boundless potential of your back!

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