When you can 1 arm row half your bodyweight for 10 reps and do 10 perfect chin ups with a 45 pound plate around your waist your back will be pretty damn big. Grab the bar with one arm just behind the plates.
Beginners can train their back with smith machine rows.
How to get bigger back muscles.
Add weight to one end of a barbell.
Raise your elbow up and to the side using your shoulder muscles to raise the weight up towards your chin.
Bend forward until your torso is almost parallel to the floor and keep your knees slightly bent.
By doing this you will feel the back muscles working.
Hold a dumbbell in one hand in front of your body with an overhand grip.
Pull the bar straight up with your elbow in until the plates touch your chest and squeeze your back muscles at the top of the move.
Its about finding the right training volume and the correct rest intervals between sets.
If youve been training long enough you can flex any muscle at will you start any back exercise by flexing the back and pulling with the back muscles first.
Gradually they can move on to barbell rows that hit the muscles very well.
How to get bigger abs building thick abs is not about finding one perfect ab exercise and repeating it ad infinitum its about finding a range of exercises that complement each other perfectly.
Getting the mind muscle connection while training arms for example is easier than in the case of lats or other back muscles.
Progressive overload is the best way for natural genetically average guys and girls to build more muscle.
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