Single Arm Cable Rows (Overhand, Underhand, and Neutral Grip)
Potential Gains: A+
Level of Difficulty: 7/10
Population Best Suited For: All Lifters
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Cable Rows
Potential Gains: A+
Level of Difficulty: 7/10
Population Best Suited For: All Lifters
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Hammer Grip Cable Rows
Potential Gains: A-
Level of Difficulty: 6/10
Population Best Suited For: All Lifters
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Wide Grip Cable Rows (overhand and Underhand Grip)
Potential Gains: A-
Level of Difficulty: 6/10
Population Best Suited For: All Lifters
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Upper Back Dumbbell Rows (Overhand and Neutral Grip)
Potential Gains: B-
Level of Difficulty: 5/10
Population Best Suited For: All Lifters
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Square Stance Dumbbell Rows
Potential Gains: A+
Level of Difficulty: 9/10
Population Best Suited For: Crafty Vets
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Dumbbell Rows
Potential Gains: A+
Level of Difficulty: 8/10
Population Best Suited For: All Lifters
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T Bar Rows
Potential Gains: A
Level of Difficulty: 8/10
Population Best Suited For: All Lifters
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Smith Machine Rows (Overhand and Underhand Grip)
Potential Gains: A+
Level of Difficulty: 8/10
Population Best Suited For: All Lifters
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Barbell Rows (Overhand Grip, Mid Lat Focused)
The mid lat targeted barbell row is one of the best exercises to develop back thickness. Unfortunately, it is rarely performed correctly as people (bros) tend to stand too upright and thus engage more shoulders and less back.
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Wide Grip Cable Lat Pulldowns (Facing Cables)
Potential Gains: A-
Level of Difficulty: 6/10
Population Best Suited For: All Lifters
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Wide Grip Cable Lat Pulldowns (Facing Away From Cables)
Potential Gains: A-
Level of Difficulty: 6/10
Population Best Suited For: All Lifters
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Single Arm Cable Lat Pulldowns (underhand, Overhand, and Neutral Grip)
Potential Gains: A+
Level of Difficulty: 6/10
Population Best Suited For: All Lifters
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Machine Lat Pulldowns
Potential Gains: A
Level of Difficulty: 6/10
Population Best Suited For: All Lifters
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V Bar Lat Pulldowns
Potential Gains: A+
Level of Difficulty: 6/10
Population Best Suited For: All Lifters
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Underhand Grip Lat Pulldowns
Potential Gains: A-
Level of Difficulty: 6/10
Population Best Suited For: All Lifters
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