A Complete Back Workout – Built on 4 Key Moves1️⃣ Cable Straight-Arm Pulldown – Isolates the latissimus dorsi (especially the lower fibers) while minimizing biceps involvement. Keeping the arms extended focuses the movement entirely on lat contraction, improving mind–muscle connection.2️⃣ Seated Wide-Grip Row – Develops mid-back thickness by targeting the middle lats, rhomboids, and mid–lower trapezius. The wide grip increases horizontal pulling activation for a denser, stronger back.3️⃣ Wide-Gr