Wide grip Lat Pull-Down is another good exercise for your back if you lack the upper body strength to lift your own body-weight in the regular chin-up (pull-up). This exercise is done on a machine found in almost every gym. A long horizontal overhead bar is attached to a cable that ties into a stack of weights. You can increase the resistance to build your strength gradually. Because it is done with a machine, the movements are easy to control.

Wide grip Lat Pull-Down primarily works the latissimus dorsi. This massive muscle group covers a great area of the middle and outside of the back. It is responsible for both width and thickness.