For a wider and thicker back, One-Arm Dumbbell Row is the perfect exercise you should add to your workout routine. Beside that it is targeting mainly your back, it has some slightly effects on your biceps and shoulder muscles, and the best thing is that no machine is needed.
For this exercise you will only need a pair of dumbbells and a flat bench. For a beginning, place one dumbbell on each of the sides of the bench. Now place your right knee at the end of the flat bench, and on the other end of the bench, place your right hand. Make sure your upper legs and your upper body are making 90 degrees angle. Also your upper body should be parallel to the bench. With your left hand pick up the dumbbell from the left side of the bench and make sure to keep your back straight, just like on picture 1. That will be your starting position.
Slowly start pulling up the dumbbell. Pull it up all the way up until your upper and lower arm make 90 degrees angle. That will be your ending position, just like on picture 2. While you are pulling it up, make sure the rest of your body stays stationary, especially your back. Also don’t let your elbows to bend outwards, and keep your arms as closer to your chest as possible.
When you hit the 90 degrees angle between your lower and upper arm, without making any pause, slowly start lowering the dumbbell to its starting position. Make around 10-12 reps with the left arm, then switch to your right arm and make same amount of reps as with your left arm. Make this exercise in 4 series, each time adding more weight to the dumbbells. For better intense, you can make this exercise without making any pause between the series, while making as much reps as you can. But make sure you don’t overload, you don’t want to hurt any of your muscles.