INBA Athlete Marcus Koh’s Bodybuilding Workout for a Thick Back

Image via Instagram @armbigbig

INBA athlete Marcus Koh’s workout to build a thick, dense back.

Having a broad and thick back will dramatically improve your physique. A muscular back will increase your shoulder-hip ratio, which will improve your V-taper. And a strong V-taper improves your body dramatically. Additionally, a strong back will improve your posture, and since your back stabilizes your shoulder joints, it will improve your Bench Press too. International Natural Bodybuilding Association (INBA) athlete Marcus Ko shared a strength training workout to build a thicker back.

Marcus Koh is a bodybuilder for INBA Australia. He recently obtained his Professional Natural Bodybuilding Association (PNBA) pro card and plans to make his professional debut by the end of 2023. Koh aims to represent Team Australia at Natural Olympia. He shared his back workout on Instagram (IG). Koh said:

“Here’s a workout focused on thickness! I believe everyone could use a thicker back! Never too much ✊

DBL TAP, SAVE AND TRY THIS NEXT TIME IF YOU AGREE and want/need a thicker back like me, CG T Bar Row, CG Pulldown, Underhand Pulldown, Seated Row, Machine Row, Underhand BB Row, Hammer Curl”

You can see Marcus Koh performing his back workout moves below.

Marcus Koh’s workout for a thicker back


All natural bodybuilders have one thing in common: they are natural, of course, and don’t use performance-enhancing drugs (PEDs) such as steroids. However, each INBA PNBA athlete follows a different routine. For example, 2 x natural Olympia figure champion Alondra Chatman has the back workout she does, which consists of bent dumbbell rowsstability ball hyperextension and dumbbell rows, to name a few.

Benefits of a muscular back

Of course, in bodybuilding, a muscular back is imperative for athletes to look their best when they take to the stage. However, a strong back also has other benefits. For example, a strong back will widen your upper body, increasing your shoulder-to-waist ratio (V-taper). The more defined your V-taper, the better your aesthetic will be.

In addition, you use your back for daily activities. For example, you use it to lift and carry things, and your back supports the head and neck of the shoulder girdle. Although your glutes (buttocks) are the biggest muscle in your body, your lats (back muscle) are the second largest muscle in your body. Training this muscle is therefore a surefire way to burn more calories and improve your body composition.

Of course, your back is essential for good posture, so training your back can help correct any curvature in your back. Finally, your back prevents muscle imbalances. The back is often overlooked among male lifters because they are usually so focused on building a thick chest. That said, a strong back will improve your Bench Press as it stabilizes your shoulders and helps prevent upper body imbalances, which can create a disproportionate physique and increase your risk of injury.


  • Improves aesthetics
  • Help with daily tasks
  • Improves body composition
  • Correct posture
  • Prevents muscle imbalances
  • Increases overall strength

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Teresa E. Burton