22-time Olympia-winning coach Hany Rambod shows how to grow the thickness of your back with chest-supported machine rows.
Start by pushing your hips back and pushing your chest forward against the pad. Squeeze your back with each repetition so you hit the upper middle of your back in the rhomboid area.
Pro Tip: Focus on your posture and the time under tension while engaging your back, rather than adding weight and pulling the weight through the range of motion.
