The best exercises for building upper back thickness are rows. They can be done many different ways - with barbells, dumbbells, cables, or machines. The good old bent over barbell row is great for thickening the upper back. When you do them you should have your body at around a 45 degree angle to the floor with your lower back arched rather than having your upper body parellel to the floor with your back bent. Focus on contracting the muscles of the upper back for a second or 2 when you pull the barbell to your abdomen area. Another great trick to use on barbell rows is to do them with an underhand grip. This will help you build thicker lats (former Mr. Olympia Dorian Yates used this exercise and he had some of the thickest lat muscles ever seen).

  Another great way to use a barbell for rowing is to do t-bar rows. To do them put a barbell on the floor and load weights on only one end of it, then bend over and put both hands close to the end where the weight is and pull it to your chest/abdomen area. Try it to work the upper back muscles from  different angle.

  Dumbbell rows will allow you to train one side of your upper back at a time. Use a bench to support the side that isn’t lifting and pull the dumbbell from the floor up to the side of your body.

  While free weight rowing is superior for building more upper back thickness, cable rows certainly have their place. You can do them towards the end of an upper back workouts or even use them as your primary rowing exercise if you’ve lifted for a while and have already built up a lot of muscle in your upper back. Rowing on a cable machine will allow you to try different grip ranges to hit the upper back from different angles.

  One way to increase your upper body width is to build the latissmus dorsi muscles of the upper back. The lats are the large wing-shaped muscles of the upper back and building them will help make you look wider.

  The best exercises for building wider lats are pull-ups and cable pulldowns. Pull-ups are a superior exercise to cable pulldowns because you’re moving your body through space when you do them, but many weight trainers may not be able to do enough pull-ups for an effective set if they weigh too much or haven’t built up enough strength so the pulldowns are a great alternative to building a wider upper back. If you want to do pull-ups but can’t do too many reps, there are alot of gyms that have assisted pull-up machines that will allow you to get enough reps to build the lats.

  Whether you do pull-ups or cable pulldowns you should vary your grip to get the most muscle growth possible. Close grip pull-ups and pulldowns with an underhand grip will give you a nice contraction when the bar is at your chest, while wide grip pull-ups and pulldowns with an overhand grip will give your lats a nice stretch to start off a rep. To get the best overall upper back development you should include both close grip and wide grip pull-up and cable pulldowns. You can also experiment with other grip ranges if you’d like.

  When you do pull-up and pulldowns exercises you should always do them to your chest or neck. Pull-ups and pulldowns to behind the neck put your shoulders in a precarious position which may cause an injury.

  The latismuss dorsi, or lats, are the muscles on the sides of the upper back that span from the bottom of the ribe cage to the shoulders. Just about every upper back weight training exercise involves the lats. Row exercises are great for overall back thickness, but if you want to add width to your lats you need to do pull-up and pulldown exercises.

  Because you move your body through space while doing them, pull-ups are superior to cable pulldowns for adding width to your upper back. However, if you having been working out for very long or are too heavy you may not be able to do many pull-ups. Thankfully many gyms now have pull-up machines that you can put your knees or feet on with weight assisting you to get more pull-ups. If you can’t do many pull-ups and don’t have access to an assisted pull-up machine, cable pulldowns are still great for building upper back width.

  To fully develop the lats you can do pull-ups and pulldowns with many various grip ranges. Close grip pull-ups and cable pulldowns will give your lats a nice stretch and contraction, while wide grip ones will help build the outer portions of the lats. Use a variety of grips to get the most out of pull-ups and pulldowns and get a wider upper back.

  The best weight training exercises for the upper back are pulldown or pull-up exercises for more width, and row exercises for more thickness. You need to focus on both width and thickness for total upper back development.

  Pull-ups and cable pulldowns will help you develop a wider upper back. You can use many different grip ranges when performing pull-ups or pulldowns to develop the latismuss dorsi, or lats (the wing shaped muscles on the sides of the upper back). Do sets of close-grip and wide-grip pull-ups and pulldowns to hit the lats from a variety of angles.

  Whenever possible you should do pull-ups instead of pulldowns because they force you to move your body through space, which is superior for developing strength in the muscles that stabilize the body. Pull-ups are also harder to do than pulldowns, and the harder an exercise is, the better it is for muscular development. Of course not everybody can do enough pull-ups reps per set. If you have this problem do cable pulldowns with various grips until you gain enough strength to do more pull-ups.

  Rows for upper back thickness can be done many different ways - with barbells, dumbbells, cables, and machines. Try to do most of your sets of rows with free weights and various grip ranges. For added variety, you should switch it up and do some cable or machine rows.

  Due to the many different exercises and grips you can use for your upper back workouts, you can frequently change your routine so you never hit a plateau in your upper back training.