>>77300117
You need to get to 1/2/3/4 before you're allowed to ask questions

>>77300117
Pull ups worked for me. Have you been progressing and gaining weight?

Run that path in the other direction a few miles and go through that one tunnel into the park area where the driving range is. There’s a pull up bar around there. There’s likely some jacked black dude doing pull ups. Ask him to hook you up with his roid guy

Your barbell rows?

>>77300117
Pullovers

your form on pullups could be bad. Try pulldowns and focus on form

>>77300117
>Pullups
Let me guess. You feel it all in your arms? Fix your form and technique. If you can't go to the pull down machine and use a lower weight.
https://youtu.be/4vtsbe3nM6I?t=355
Pulls ups will grow your lats if you eat enough and do them correctly.

This (>>77300240) is also needed for full back development, especially for the mid traps. Arguably you need a minimum of four exercises for full back development
>Vertical pull
>Horizontal pull or close enough
>Shrugs
>rear delt flies
You can add in some dumbbell work at different angles if you think you need it.
>OHP
Sure you get your rotator cuff some work but that's not the point of OHP. It's mostly for front delts, a bit of side delts, a little bit of traps, and a bit of triceps depending on the technique. Hell you even get a little bit of the clavicular head of the pecs in there too. It's still mostly a front delt/side delt exercise.

>>77300117
pullups are king for building a wide back. try different variations like behind the neck, commando (both sides obv), wide gripped, etc.
OHP is for your shoulders primarily, i'd argue you avoid doing these on the assumption that you're going to get back gains doing them.

obvious reminder but people need to prioritize consistent practice with proper form. adding weight and reps will naturally come as you do your sets perfectly and need to up the difficulty. don't make simple shit complicated and have fun

>>77300117
Max out on One arm dumbbell bent-over rows.
Strict as fuck. No knee on bench.
Slow on descent.
Also I used to work loading hay bales.
Some weighed 60 lbs dried out.
Some 160 at times because still wet.
But get a sand bag or something. Maybe a huge log or a stone of some shape.
On that you can tip off the ground, lever it against your hip and straighten up I lifting it off the ground.
Jerk it to your chest and get under it and throw it upwards.
Do that 100 times rest a hour and do ten sets every day.

>>77300222
Nice trips and not really gained weight
>>77301406
Will do
>>77301480
Thank you! I usually feel it in my forearms yes
>>77302347
I'll try with wider grips
>>77302588
Nice, I might end up doing sandbag training, good tips

>>77303709
>Nice trips and not really gained weight
In like 99% of these cases where people are working out with good form, good discipline, and good progression, the problem is that they aren't eating enough protein.

You will hear things like "take 1 gram of protein per pound of body weight". If you don't want to count grams of protein every day and are interested in body building, then just do this: eat protein at every opportunity. Have meat and cheese snacks throughout the day. Eat eggs with breakfast. Eat a meaty lunch and dinner. Have whey in the morning and casein at night. Just eat as much protein as possible and push yourself to failure at the gym. You are guaranteed to have a body transformation which will be visible in just 1 or 2 months. Subtle at first but by 6 months you will be visibly "big". Not roider big, but big by normie standards.

what if u put a barbell in a wheelbarrow and then lifted the wheelbarrow up

Lats also grow from horizontal pulls and a physique that does not row has small traps and looks dyel.