Build a Wider Back: Kai’s Top Builders
A wider-back guide built around lats, rows, vertical pulls, and clean scapular control.
Carousel gallery
Swipe through the workout slides, then use the written notes below for cues, common mistakes, and progression targets.
What this guide covers
A wider-back guide built around lats, rows, vertical pulls, and clean scapular control.
The carousel gives the quick visual version. The notes below turn it into a practical checklist you can use, log, and improve inside TrackFull.
How to use it
Pick the one action that applies to your next workout or meal, track it clearly, then compare the result next time instead of guessing from effort alone.
Exercise breakdown
Sets, reps, rest, why each movement is here, and what to track next time.
Back width starts with repeatable pulling.
Back dayA wider-looking back needs vertical pulls for the lats, rows for upper-back support, and isolation that teaches the lats to actually do the work.
- Weighted pull-ups are the big strength target.
- Lat pulldowns are scalable and repeatable.
- Chest-supported rows reduce lower-back cheating.
- One-arm pulldowns and straight-arm pulldowns help you find the lat.
Make every rep a lat rep.
Kai ruleBack training fails when the arms and momentum take over. Track the setup, range, and tempo so the target muscle stays honest.
- Start with shoulder blades controlled.
- Pull elbows toward the right path, not just hands down.
- Pause or slow reps when you lose the lat.
Want the coach to turn this into a plan?
Download TrackFull and connect workouts, nutrition, progress, and coach feedback in one daily system.
Download TrackFullFAQ
Quick answers for adapting the session without losing the training logic.
How should I use Build a Wider Back: Kai’s Top Builders?
Use the carousel as the quick visual guide, then use the notes on this page to decide what to track in your next session.
What should I track in TrackFull?
Track the exercise or habit, the target number, what happened, and one note about form, recovery, or consistency so your next action is obvious.
Who is this guide from?
Kai is the TrackFull coach leading this ranked builder guide.
Related guides
More TrackFull articles that expand coach carousels into full training guides.
