It's a shame that not a lot of people like to train their
back just because they can't see it being worked. It's really confusing
because, to my mind, the back is one of the most "visible" body
parts. As bodybuilders we work on our bodies constantly for the physique we can
show off. I can always tell a bodybuilder, who work hard on their back.
Regardless of what they're wearing, you can see a strong, V-shaped back with
"extra-wide shoulders. A V-shaped back with flare lats will always show in
the front side as a slender waistline. So next time, you are doing ab training
for that washboard look, don't forget the back.
The object in training your back is to concentrate on three
aspects: width, thickness, and power and strength.
Width
In order to really add some width to your back I suggest a
couple of different exercises. I like to start off my back training with wide
grip chin-ups to the front. Chins are usually a good warm-up exercise because
you are only working with your bodyweight. If you are more advanced and really
want to blast it, add some weight to a belt. I like to start off with three
sets going to failure on each set. Really try to take the biceps out of the
movement.
Another good exercise for adding some width to your back is
wide-grip pulldowns to the front. I do
back
not recommend wide-grip pulldowns to the rear because it
puts your shoulder girdle in an uncompromising position. If you do have
shoulder problems (like 85% of all bodybuilders) you may want to try close-grip
pulldowns instead.
Thickness
I have found that back thickness is acquired through a
variety of rowing exercises. Rowing exercises are my personal favorite because
I seem to be able to really feel my back working while rowing. Some effective
exercises are seated close-grip rows, bent rows, T-bar rows and cable rows.
Once again, when doing rowing exercises form is extremely
important. Three basic things to keep in mind: slightly lean back and pull up
your chest, arch your back, and squeeze your shoulder blades together.
A great exercise to try is close-grip, seated pulldowns to
the front. You will need a double handled, close-grip v-bar and a pull-down
machine. Get firmly positioned with your legs under the support pad and your
arms directly above your head. Now, have your partner or spotter stick their
finger directly between your shoulder blades. Each rep I want you to pinch and
squeeze your spotter's finger in between your shoulder blades. This guarantees
that you are getting a full contraction and really squeezing your back on each
rep.
For my second exercise I usually pick a different rowing
movement each time. I also like to throw in cross bench, dumbbell pullovers
every once in a while. Remember, variety is a great way to get your back sore
each and every time you train it.
back1
Power and Strength
Up until this point, you were probably thinking that you
wanted to give this type of back training a try. Guess what, it just wouldn't
be fun unless we threw in a grueling exercise. Yep, you guessed it, deadlifts!
The reason people hate deadlifts is because they suck! They are tough, intense,
and require a lot of mental concentration. Usually the more grueling an
exercise is, the more effective it is.
The reason deadlifts are so difficult is because they involve
many different body parts and involve quite a bit of technique. If you are not
a regular deadlifter, start slow and concentrate on your form. I prefer
deadlifting off the floor with a forty-five pound plate beneath my feet. A
couple of quick points to remember when deadlifting: keep your body tight, your
head slightly tilted toward the ceiling, and start and finish the movement with
the bar touching your shins.
You have probably read many different schools of thought
pertaining to reps and sets when it comes to the deadlift. Remember, we are not
power lifters, we are bodybuilders. Huge amounts of weight aren't necessary to
build a quality back.
One final word on deadlifting. It is very important that you
concentrate on involving your whole back while doing the movement. Try not to
pull with your hamstrings, traps, biceps and lower back. Once you get the
technique down, you will see vast improvements in your back development in no
time.
Chin-Ups
Muscles Worked: Back (outer) or latissimus dorsi, biceps,
and forearms
Position: Standing below a chin-up bar, reach up and grasp
the bar with an overhand grip (palms facing forward). Your hands should be
about shoulder-width apart.
The Exercise: Hang fully stretched from the bar. Slowly pull
your body up to the bar so your chin is over the bar. Try to touch the top of
your chest to the bar. As you move upwards, focus on pulling your elbows down
at an angle towards your rib cage. Pause slightly at the top of the movement;
once the lats have completely contracted at the top, slowly lower the body to
the starting position. Avoid swinging or kicking your legs or allowing them to
go straight. As a guideline, if you can do more than 10 to 12 reps, it's time
to add some weight using a dip belt.
Tip: Chin-ups can be performed using varying grip types,
though for your purposes of building a big, wide back, the overhand grip is
very effective.
Deadlifts
Muscles Worked: Back (middle) or rhomboids, back (upper) or
trapezius, back (lower) or erector spinae, hamstrings, quadriceps, glutes, and
forearms
Position: Start with the barbell on the floor with your feet
a little less than shoulder width apart. Keeping your back straight and eyes
positioned forward, bend at both your waist and your knees and crouch down to
grip the barbell with your hands shoulder-width apart.
The Exercise: Keeping your back straight, chest forward,
head up, and the weight back on your heels, stand up while keeping the barbell
close to your body, so that the bar clears your knees and comes to rest at your
hips. Lock your legs and shoulders out at the top of the lift. Lower the weight
with your legs and back under control to the starting position on the floor. Do
not round your back at any time! This is very important.
Tip: There are two types of grips for the deadlift. They are
commonly called the "alternate" grip and "overhand" grip.
Many people prefer the alternate grip. In the alternate grip, one hand is
supinated (with the palm facing up) and the other is pronated (with the palm
facing down). This grip has the advantage of helping assure that the bar does
not slip away during the exercise.
Dumbell Rows
Muscles Worked: Back (outer) or latissimus dorsi, back
(upper) or trapezius, Back (middle) or rhomboids, shoulders (rear) or deltoids,
biceps
Position: Find a weight bench. Place the knee and hand on
one side of your body on a bench for support. Keep your back flat and parallel
of the floor. With the opposite hand, grasp a dumbbell, let it hang at arm's
length fully stretching the muscle. Keep your palm facing your body throughout
the full range of this exercise and keep your body steady and stationary.
Before starting, look straight down at your supporting hand, so it's easier to
keep your spine straight.
The Exercise: Without using any momentum, slowly lift the
weight as far as you can. Simultaneously tighten the abdominals to keep the
body from rotating as you "row" the dumbbell. Pull the dumbbell up
and back toward your hips. Squeeze hard and contract the back muscle.
Concentrate on doing the work with your back, rather than your arm. Slowly
lower the weight to the starting position, don't bounce dumbbell back up!
Remember to keep the weight always under control.
Tip: Remember to pull using predominately your back and not
your biceps on this exercise. And of course, try not to twist your body.
Close-Grip Pulldowns
Muscles Worked: Back (outer) or latissimus dorsi, teres
major, back (middle) or rhomboids, biceps
Position: Set the seat on the pulldown machine so your knees
can slide easily and comfortably under the knee pad. Then grip a V-bar with
your palms facing inwards. Keep your back slightly arched and in an upright
position. Maintain this position throughout the exercise – too many people sway
and jerk their upper bodies to help move the weight.
The Exercise: Begin the exercise by arching your lower back
slightly and sticking your chest out. Pull down to your chest, while leaning
backwards slightly. Try to squeeze your shoulder blades together when the
handle touches your chest. Slowly let the weight rise under control to the
starting position.
Tip: If you find your forearms are tiring faster than your
back, try-using lifting straps to help assist your grip.
Seated Rows
Muscles Worked: Back (outer) or latissimus dorsi, back
(upper) or trapezius, back (middle) or rhomboids, back (lower) or erector
spinae, rear (posterior) deltoids, biceps
Position: Sit on a seated-row platform or in front of a low
pulley. Place your feat on the platform or blocks. Lean forward slightly with
your knees bent and grasp the cable attachment (V-bar) with your palms facing
inward.
The Exercise: Pull the cable attachment to your waist while
straightening your back. I suggest going heavy on this exercise, yet squeeze
your inner back next to the spinal erectors and surrounding your shoulder
blades. Return the cable attachment to the starting position. Extend your arms
and let your shoulders stretch forward. Heavy seated rows cable should be
preceded by light sets focused on shaping. You might do 1 to 2 warm-up sets
before really loading the stack.
Tip: Try not to lean too far backwards when pulling the
handle to your waist. Always keep your chin up and look straightforward.
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