StrengthBack Width Builder
A 50-minute advanced session for men chasing lat width. Bent-over rows at five sets of five build the strength base, then wide-grip pulldowns, decline seated wide-grip rows and kneeling high rows work the lats from three progressively higher pulling angles to fill out the taper.
Back Width Builder at a glance
- Level
- Advanced
- Duration
- 50 minutes
- Exercises
- 4
- Estimated burn
- ~410 kcal
- Equipment
- Gym machines and cables
- Muscles worked
- Back
- Category
- Strength
- Made for
- Men
- Price
- Free
4 exercises in Back Width Builder
- 5 × 5
- 4 × 8
- 4 × 10
- 3 × 12
Tap any exercise for its step-by-step form guide, the muscles it works and an animated demonstration.
How to run Back Width Builder
Width comes from a full stretch at the top, so let the arms straighten completely on every pulldown rep before you pull. Rest two minutes on the fives and 75 seconds on the rest. Use a thumbless grip on the wide work if your biceps keep stealing the row.
Back Width Builder — questions
How long does Back Width Builder take?
About 50 minutes from the first set to the last. The session contains 4 exercises and burns roughly 410 kcal for an average trainee.
What equipment do you need for Back Width Builder?
Gym machines and cables. The session is built around Barbell Bent Over Row, Cable bar lateral pulldown, Cable Decline Seated Wide-grip Row and more, and every exercise comes with a demo video in the GymiaFit app.
Is Back Width Builder suitable for beginners?
Back Width Builder is graded advanced and assumes months of consistent training. If any exercise in the list is unfamiliar, build up with a beginner or intermediate session in the same category before attempting this one.
Which muscles does Back Width Builder work?
Back. 4 exercises, starting with Barbell Bent Over Row, Cable bar lateral pulldown, Cable Decline Seated Wide-grip Row.
Is Back Width Builder free?
Yes. Back Width Builder is free to import into GymiaFit on Android and iOS — every set, rep and rest timer is loaded for you, with no account tricks and no paywall.
Train it, don't screenshot it.
One tap puts every set, rep and rest timer of Back Width Builder into the GymiaFit app — free, no account tricks, no paywall.
Import workout freeOpens in the app · Android & iOS
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