Honestly, consistency with heavy rows made the biggest difference for me. Bent-over barbell rows + strict form = crazy width over time

Heavy T-bar rows once a week really packed meat on my middle back

Deadlifts alone gave me thickness but adding isolation movements really carved out my back

Cable rows with a pause at the contraction helped me feel the muscle better.

I focus on squeezing at the top of every rep mind-muscle connection matters most

I mix volume and intensity sometimes 8–10 reps heavy other days 12–15 controlled

I cycle between horizontal and vertical pulling each week keeps back growth consistent

Tempo training works wonders slow negatives really force the muscles to grow.