Wesley Vissers has been working to improve his back during this time off.
Classic Physique bodybuilder Wesley Vissers is currently in the middle of a break from competition. During this time, he has been working on improvements and a main focus has been his back. In this post, Vissers shares his top three exercises to build an overall better back.
[RELATED: Wesley Vissers’ 11,000-Calorie Cheat Day During Break]
Vissers pulled off an upset, defeating Ramon Dino at the 2024 Arnold Classic, which was considered a major upset at the time, but fell down the scorecard at the Olympia. Vissers returned to Columbus to defend his Arnold title but ended up placing fifth.
Wesley Vissers Back Workout
Vissers took on a workout with his three favorite exercises to build a wider back:
- Narrow-Grip Pulldown – 3 sets, 10-12 reps
- T-Bar Row – 3 sets, 8-12 reps
- Seated Row Bilateral – 3 sets, 10-12 reps
Narrow-Grip Pulldown
Wesley Vissers began the workout with narrow-grip pulldowns. He uses a v-bar to perform this exercise, which help build an improved v-taper. This will help improve his front lat spread ad front double biceps.
“A narrow grip pulls your elbows closer towards the midline of your body, stretching out the lats so when you go all the way up, you get an enormous stretch in the lats.”
T-Bar Row
Vissers moves onto T-bar rows, which has been mentioned many times as an exercise that can add a new level of width and thickness. Vissers urges weightlifters to go all the way up and down to make sure the technique is correct.
“Here, you want to go all the way down but when you go up, you want to squeeze the shoulder blades together. Right now, this is going to be nice and heavy but you really want to make sure is just when you go all the way down, you want to be able to get all the way up as well.”
Seated Row Bilateral
The final exercise will be seated rows bilateral. Instead of using one bar, Wesley Vissers uses handles to keep him arms separate. This allows for a deeper squeeze, which will also help the lats.
“You’re using both arms but they’re free from each other so it’s not one big handle. That means you can really squeeze the back together. Here, the shoulder blades also play a role in basically retracting but now the tension is shifted to the middle back.”
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