Bodybuilder Wesley Vissers wants to make his return with an even better back. On August 3, 2025, he broke down why he uses machines over free weights to build a bigger back. He also offered alternative exercises in place of popular free weight back movements.
Vissers is an elite Classic Physique bodybuilder who enjoyed a breakout season in 2024. Despite going under the radar ahead of last year’s Arnold Classic, Vissers proved to be the most conditioned athlete onstage. Ultimately, it led to him upsetting former champion Ramon Queiroz — cementing Vissers as a frontrunner for the Mr. Olympia.
At the prestigious event, Vissers fell to eighth place. Redemption fueled his return at the Arnold Classic, but he became ill in the days leading up to the contest; this would lead to a fifth-place finish. His last contest came at the 2025 Detroit Pro, and though he pushed Matt Greggo, Vissers took home silver. With time to rest and recover, he’s locked in on growing.
Wesley Vissers Says Use Machines for a Bigger Back, Not Free Weights
Vissers’ exercises for a bigger back can be found below:
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- Seated Cable Row Machine
- T-Bar Row Machine
- Dumbbell Pullovers (the only free weight movement he’s keeping)
In the video, Vissers explained that free weights aren’t the most optimal option for growing a bigger back.
“Free weights are not always the option for the biggest possible back. Sometimes, regular movements with cables, machines that are safer for the back, can yield bigger back gains than doing the traditional bent-over row, for example.”
He doesn’t deem these exercises bad, but highlights the inherent risks they pose, especially on the lower back.
“Are these bad exercises? Not necessarily. We all know that Arnold, Ronnie Coleman, and a lot of the great bodybuilders used these free weight movements very heavy, but at the same time, a lot of them have lower back issues. They are not as safe as machine-based movements.”
“When the back is a weak point, it’s important to choose several options besides the free weights to grow the back.”
As an alternative to bent-over rows to avoid lower back pain, Vissers explained why he favors the seated row.
“This allows you to keep your back upright and to put the tension exactly where you want it, in a controlled fashion, rather than using momentum to get the weight up.
The barbell only allows for one hand position, whereas the seated row allows for different grips.”
Though he admits the t-bar row is one of the best thickness-builders for the back, he pointed out its limited range of motion, which prevents full squeezes at the top of repetitions.
“It prevents me from retracting my shoulder blades completely. Another reason why this movement isn’t optimal, at least for me and most people, is the grip. The width of this grip is very narrow, which means you are also blocked in a range of motion, further preventing full contraction of the upper back, middle back.”
As a replacement, he advocates for the chest-supported t-bar row machine.
“The machine is up higher, you won’t hit the floor, and you won’t hit your chest.”
Instead of kneeling one-arm rows, Vissers opts for the seated cable row with chest support from a bench. This choice helps isolate the lats with less recruitment from other muscles.
“I can shift my shoulder down, elbow close to the body to target only the lats and this chest support will ensure my lower back is out of the movement and my obliques are doing next to nothing. AKA a pure isolation movement for the lats and nothing else.”
Lastly, he weighed the value of the classic dumbbell pullover, and revealed it’s been a staple in his routine since starting his bodybuilding career.
“It’s a free weight motion, but ironically, it’s one of the ones I still use to this day. Yes I do the cable pullover, which is a great alternative to this, but I still believe the dumbbell pullover is a true old-school movement that is both safe and effective because you stretch the lats where its most growth is going to happen. It’s a very safe motion,” said Wesley Vissers.
Vissers remains focused on adding size while keeping his waist tight moving forward. With time off to zero in on his goals, fans expect a dominant showing when Vissers announces his next bodybuilding contest.
RELATED: Wesley Vissers Shares 12 Upper Body Gym Hacks to Build Quality Muscle That No One Talks About
Watch the full video from the Wesley Vissers YouTube channel below:
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