Want to build a wide back that actually stands out?

It’s not about throwing random exercises together. It’s about picking the right moves that hit your lats most effectively. 

Here are the top exercises to build back width that you can actually count on.

SINGLE ARM PULLDOWN

If you want one exercise that does the heavy lifting for back width, this is it. The single arm pulldown lets you train your lats through almost their full range. That’s important because your lats are strongest in the mid and lengthened position, not when they’re fully shortened.

When you pull from overhead, aim to stop about 20 to 30 degrees short of your arm being straight above you. Going too high can jam the shoulder joint and take tension off the lats. The goal is to keep the load where your lats are strongest, which is right through that mid-range.

Doing this exercise one arm at a time is key. Everyone’s shoulder width is different, and training unilaterally makes sure your arm can move at your side without being forced into a position that doesn’t fit. This keeps the movement locked in on the lats instead of letting other muscles take over.

Grip and set-up matter here. Too wide and your elbows flare, too narrow and you lose alignment. A cable or machine with a thigh pad to lock your body down is ideal. If your hips or torso move during the pulldown, you’re losing tension. The tighter and stiller your body is, the more output your lats will produce.

This should be your main pulldown option. Machines, cables, or even some plate-loaded setups can work. Just focus on that arm path at shoulder width, pulling smoothly without letting your body cheat the movement.

CHEST SUPPORTED ROW

Next up is the chest-supported row. The benefit here is simple: the chest support locks your torso in place, which means your lower back and hips don’t interfere. That lets your lats handle more of the workload without your erectors or momentum kicking in.

The best machines for this are ones that load you heavily where you’re strong and lighter where you’re weak. Classic brands like Nautilus, Cybex, or Prime designed their equipment this way, and that’s why people still swear by them. But you don’t need one of those exact machines. Any chest-supported row that allows your arms to pull tucked at your side works.

Grip choice makes a difference. A neutral grip, where your palms face each other, lines up your arms with your torso. That’s the sweet spot for lats. A slightly underhand grip can also work if your wrists and biceps are comfortable with it. What you want to avoid is a fully pronated grip, because that usually makes your elbows flare and shifts work to other muscles.

You can do this with machines, chest-supported dumbbell rows, or even barbell variations. What matters most is that you stay locked to the pad, don’t let your torso lift, and pull in a straight path at your side. That consistent alignment means your lats stay under load from start to finish.

FREE WEIGHT ROWS

The final big pick is the free weight row. These don’t give you the chest support, so your hips, core, and lower back have to stabilise you. That makes them less isolated, but they’ve still built wide backs for decades. Done right, they’re effective, and they give you freedom to use heavier loads.

Bent over barbell rows are the classic choice, but dumbbells often work better because you can adjust your grip angle. With dumbbells, you’re not locked into pronation or supination; you can sit in that middle neutral grip, which fits most lifters and keeps your arms at your sides.

A trap bar is another strong option. The handles naturally put you in a neutral grip, and the bar path stays clean. That arm position lines up well with your lats, helping you keep tension in the right place without as much elbow flaring.

The drawback of free weight rows is the potential for cheating. If your hips rock back and forth or your lower back rounds, you’ve shifted the load away from your lats. That’s why strict form matters here more than ever. Stay braced, don’t jerk the weight, and let your arms move without letting your torso swing.

Despite these limitations, free weight rows remain a solid choice. They allow heavy loading, and when you stick to the right grip and clean technique, they absolutely contribute to building width.

PUTTING IT ALL TOGETHER

These three exercises cover what you need if your main goal is wider lats. Start with the single arm pulldown as your main width builder. Add in a chest-supported row to keep your lats under pure tension without other muscles stealing the work. Finish with a free weight row to load heavy and bring balance to your training.

You don’t need all three every session. You could pair two in one workout and save the third for another back day. Some lifters split their training into a width day and a thickness day, with traps and erectors getting more focus separately. Either way, these moves form a reliable base that you can build on for years.

If you keep the alignment right, grip set properly, and don’t rush through reps, these exercises will do their job. The lats grow best when they’re trained where they’re strongest, with steady form and consistent output. Stick to that, and you’ll notice the difference in your back width.