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 your chest forward against the pad. With each repetition, squeeze your back so that you hit the upper center of your back in the rhomboid area.
Pro Tip: Focus on your posture and time under tension engaging your back, rather than adding weight and pulling the weight through the range of motion.
