✅Sets: 4 ✅Reps: 8-10 ✅REST: 90 sec

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✅ You might have been training your back hard and heavy for a few years, used all kinds of specialized back programs, but you are nowhere near to the back development you’ve always wanted. In this article, we present to you three exercises that Dorian Yates himself recommends that will enable you to increase back width considerably.


🚨 Dumbbell pullover

✅ Exercise details

  • Target muscle: Sternal (lower) Pectoralis Major
  • Synergists: Latissimus Dorsi, Triceps Brachii (long head), Posterior Deltoid,  Teres Major, Rhomboids, Levator Scalupae, Pectoralis Minor
  • Mechanics: Isolation
  • Force: Push
Pullover Exercises
Pullover Exercises

✅ Starting position

  1. Lie perpendicular on a bench with only your upper back and shoulders being supported by the surface. Your head and lower body should be extending off the bench, with your lower body acting as a counterbalance.
  2. Hold a dumbbell with both hands directly above your chest, with your arms almost fully extended and your palms facing each other.


✅ Execution

  1. Exhale as you slowly lower the dumbbell in a backward arc behind your head until your elbows are level with your ears.
  2. Hold for a count of two.
  3. Inhale as you slowly raise the dumbbell back over your head to the starting position using the same arcing motion.
  4. Repeat for the desired number of repetitions.

What Dorian actually recommends is a program consisting of three parts. The first part is doing Dumbbell pullover done, which is intended to target the lats and the upper back, the seconds part is doing Close neutral-grip pull-up, intended to put on mass and the third part is doing Straight-back seated cable row, intended to add thickness to the teres major and the rhomboid muscles.

🚨 Close neutral-grip pull-up


  • Target muscle: Latissimus Dorsi
  • Synergists: Brachialis, Brachioradialis, Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Middle and Lower Trapezius, Sternal (lower) Pectoralis Major, Pectoralis Minor
  • Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (long head only)
  • Mechanics: Compound
  • Force: Pull

✅ Starting position

  1. Grasp the double pull-up bars and hang with your arms and shoulders fully extended.
  2. You can cross your feet, keep your legs straight, or bend your knees.

✅ Execution

  1. Exhale as you pull your body up until your chin rises above the bars.
  2. Hold for a count of two.
  3. Inhale as you lower your body until your arms and shoulders are fully extended.
  4. Repeat.

🚨 Straight-back seated cable row

  • Target muscles: None; the back in general (see synergists)
  • Synergists: Middle and Lower Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major
  • Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head)
  • Mechanics: Compound
  • Force: Pull

✅ Starting position

  1. Sit on the cable row machine and place your feet on the foot rests.
  2. Grasp the double-row bar and slide your buttocks backward until your knees are almost straight.
  3. Lean backward until your torso is vertical. Your back should be straight, the cable should be pulled taut, and your arms and shoulders should be stretching forward.


✅ Execution

  1. Keeping your torso vertical, back straight, and elbows close to your body, exhale as you slowly pull the double-row bar to your abdomen.
  2. Hold for a count of two, stick out your chest, and squeeze your back muscles.
  3. Inhale as you slowly return the double-row bar to the starting position, with your arms and shoulders stretching forward.
  4. Repeat.


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