Little in the middle but he got much back … baby got back! But not the back you’re thinking about. Thick, wide, ripped would describe someone’s dream back. The V-Taper that make your waist look tiny is ultimate goal of anyone! The back is a large body part, made up of…
- Latissimus dorsi
- Erector spinae
So many different movements can build your back, so it requires a lot of proper planning to build a routine that generates great results.
- Large, but not overdeveloped, traps that establish the upper back.
- Wide lats that extend low down the torso, creating that priceless V-taper.
- Bulky rhomboids that create the “creased valleys” when flexed.
- Clear development and separation in the teres major muscles and infraspinatus.
- A thick, “Christmas tree” structure in the lower back
This article covers five top-notch back exercises that can be mixed into your routine to switch things up and keep your muscles guessing!
1. Pull Ups
2. Dumbbell 1-Arm Row
Row, Row, Tow Your Boat 🚣🏾 – 👉🏽Stagger your stance, bend your torso forward from the waist until your upper body is parallel to the floor, and place your right hand on the other end of the rack for support. 👉🏽Use the left hand to pick up the dumbbell on the floor and hold the weight while keeping your lower back straight. The palm of the hand should be facing your torso. This will be your starting position. 👉🏽Keeping your upper arm close to your side and keeping the torso stationary.At the top, your elbow should be pointed toward the ceiling as you squeeze your shoulder blades together. 👉🏽Lower the weight straight down to the starting position. 👉🏽Repeat the movement for the specified amount of repetitions.Switch sides and repeat again with the other arm. – Diesel's Note: Concentrate on squeezing the back muscles once you reach the full contracted position. Also, make sure that the force is performed with the back muscles and not the arms. This action means your back is contracting and extending. Finally, the upper torso should remain stationary and only the arms should move. – 🎶 Lil Uzi Vert – Xo Tour Lif3 – Individual Personalized Training Program 👫 available for men and women 📧 firstname.lastname@example.org 🖥 www.croptoptrainer.com 🎽 www.bocroptop.com
3. Wide Grip Lat Pull- Down
99 problems and Back Day ain't one of them 😂 – Wide Grip Lat Pulldown – Sit down on a pull-down machine with a wide bar attached to the top pulley. Make sure that you adjust the knee pad of the machine to fit your height. These pads will prevent your body from being raised by the resistance attached to the bar. 👉🏽Grab the bar with the palms facing forward using the prescribed grip. For a wide grip, your hands need to be spaced out at a distance wider than shoulder width. 👉🏽As you have both arms extended in front of you holding the bar at the chosen grip width, bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out. This is your starting position. 👉🏽Bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back. 👉🏽Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore do not try to pull down the bar using the forearms. 👉🏽After a second at the contracted position squeezing your shoulder blades together, slowly raise the bar back to the starting position when your arms are fully extended and the lats are fully stretched. – 🎶 Fresh Tony – Feels like Winnin @_freshtony
4. Seated Cable Row (D-Grip Attachment)
5. ISO Lat Pull Down
Sunday's are for the Savages – ISO Lat Pulldown – ⚡️Start off sitting on an iso lateral pulldown machine with your feet flat on the floor in front of you and thighs rested underneath the padding for stability. This will be your starting position. ⚡️Grab both handles with an overhand wide grip as this will be your starting position. (Hands outside shoulder width) ⚡️Slowly pull down, bringing the handles to your sides and squeeze with your back and lat muscles. I'm doing a 1-2 second contraction pause. ⚡️After the pause, I use a 4 second negative as returning back up to the starting position. – Diesel's Note: Concentrate on squeezing the back muscles once you reach the full contracted position. The upper torso should remain stationary and only the arms should move. The forearms should do no other work except for holding the bar; therefore try to pull down the bar using your elbows. 🎶 Ice Cube – You Can Do it