Charles Glass continues to share his wisdom with the bodybuilding community. On May 17, 2025, he revealed his five favorite back exercises that are key to building strength, detail, and 3D muscle thickness.
Glass is a decorated bodybuilding trainer with years of experience shaping top-tier IFBB Pros. He’s worked alongside all-time greats like Dexter Jackson, Chris Cormier, and the late Shawn Rhoden, all of whom have found huge success on the Mr. Olympia stage.
“I’m sharing my five favorite back exercises that will completely change your back development. These movements are key for building strength, detail, and that 3D look from every angle.”
Charles Glass’ 5 Favorite Exercises for a Stronger and More Detailed Back
Find Glass’ five back exercises below, featured in a recent YouTube video:
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- Wide Grip Pulldown
- Machine Low Row
- Chest-Supported Dumbbell Row
- Back On Hammer Strength Leg Press
- Pull-Ups
Wide Grip Pulldown
During wide grip pulldowns, Glass’ main tip was to force the elbows to the inside and avoid leaning back for maximum tension in the lats.
“When you sit up, you got to force your elbows to go forward inside more. Look up at the bar, pull straight down, but don’t lean back at all. You can feel the lats.”
To engage the entire lat muscle, he recommends lifters lean in instead of leaning backwards.
“All the way through the lats, not just the top, that’s why I have people lean in, pull down, and pull with their elbows going slightly forward, not all the way forward, but that engages the whole lat. When you pull back, the lat [is in a shortened position].”
Machine Low Row
On machine low rows, he said to lift the chest and keep your elbows at your side.
“When you pull, open, and lift that chest out,” advised Glass. “Drag the elbows into your side.”
Chest-Supported Dumbbell Row
Glass offered technique cues on the chest-supported dumbbell row next. He said for the best results, pull the dumbbells toward the torso, drive the elbows back, and squeeze the shoulder blades together. This will keep maximum tension on your back.
“Set an incline bench to about 30-45 degrees and lie face down with your chest supported on the pad. Let the dumbbells hang straight down with a neutral grip. Pull the dumbbells toward your torso by driving your elbows back and squeezing your shoulder blades together at the top.
Lower the weights back down under control, maintaining tension in your back. Keep your chest in contact with the bench throughout to isolate the lats, traps, and rear delts.”
Back On Hammer Strength Leg Press
Once again, he suggested lifting the chest up and pulling. Glass also said to avoid heavier weight here since it will recruit the biceps and other muscles that aren’t the primary concern.
“Bring the chest up and pull,” he shared. “We can go heavier, but it’d be jerky, and we’d start using biceps and other muscles we don’t want to use. I like to stay with a nice full stretch and contraction.”
Pull-Ups
Instead of focusing on pulling with your arms, he explained that bringing the chest up to the bar maximizes back engagement.
“Try to bring your chest up to the bar,” he explained. “One of the biggest things, most people do this, of course, you’re not going to feel your back. You want to pull that chest up first; that’s when you engage the back muscles. It’s the same thing as doing a seated row, you stretch and contract.”
Hailed as ‘The Godfather of Bodybuilding,’ Glass has made it his personal mission to spread fitness advice to the masses. With summer approaching, he laid out a detailed workout blueprint for sculpting visible abs and strengthening the core.
His attention to detail is second to none. Using his specific technique cues, Glass is confident that his exercise selections will lead to a bigger and more complete back over time.
RELATED: Charles Glass Shares Preacher Curl and Cable Skullcrusher Tips and Adjustments for Instant Arm Gains
Watch the full video from the Get Cut With Glass YouTube channel below:
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