The single arm barbell row is great when you want to do dumbbell rows but don't have access to heavy enough dumbbells to challenge yourself.

Underhand grip barbell rows is one of the best exercises to make sure your hourglass originates near your waistline.

The upper lat targeted barbell row is ideal for those seeking to accentuate an hourglass look with strong upper lat thickness and width.

The assisted wide grip pull-up is fantastic for anyone seeking to build upper lat width.

If you're looking to develop your upper lat width, perfect the wide grip pull-up.

One of the most difficult but most rewarding back exercises in the game.

The pull-up, when executed properly, is a fabulous back builder. Straightening your arms to stretch your lats is paramount when performing pull-ups.

The weighted neutral grip pull-up will be the easiest weighted pull-up variant because the brachioradialis' strong involvement. When incorporating weighted pull-ups in your routine, the neutral grip will likely be your first choice.

Neutral grip pull-ups are the easiest bodyweight pull-up to perform. When ditching the assistance and lifting your full bodyweight, we advise you start with the neutral grip.

The weighted chin-up is the exercise to develop lower lats so big they can be seen from the front.

The chin-up is the old school exercise to build a monster back. We advise you ditch the foo foo stuff on social media and incorporate old school, fundamental exercises in your routine

If you look at Arnold's back from a front view, you'll notice how low his lats start to flare out creating an outstanding hourglass physique. The combo of chin-ups and genetics enables a wicked hourglass where your lats start to protrude from near your waistline.

Here we have another foundational movement to help build the mid lats.

Potential Gains: A-

Level of Difficulty: 6/10

Population Best Suited For: All Lifters

Potential Gains: A+

Level of Difficulty: 7/10

Population Best Suited For: All Lifters