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Showing posts with label Back. Show all posts
Showing posts with label Back. Show all posts

Thursday, August 8, 2019

How To Build Bigger Lats – Latissimus Dorsi Workout - bodybuilding110

Your back includes some of the largest muscles in the body, muscles that are used every day to support your spine and body. The back muscles also make up some of the muscles of the core, particularly the lats.

Developing these muscles will not only give your body great proportion, it will help you have a strong, sturdy base for all kinds of daily activities.

The lats, aka the latissimus dorsi, are the large muscles of the back. These muscles are located on either side of the back and travel from the back of the shoulder all the way down to the hips.

The lat muscles are involved in pulling motions, like pulling open a door or, in exercise, doing a pull-up.

Because of that movement, typical lat exercises involve a pulling or rowing motion. The following exercises show a variety of ways you can work the lat muscles using dumbbells and resistance bands.

Keep in mind these are large muscles so you can typically use a heavier weight, depending on the exercise.

will do a great job at this task. Find a pull-up bar, position your hands on it at shoulder width and start lifting all the way up until you reach your clavicle, just below your chin and above your breastbone. You don’t need any machines or equipment other than a pull-up bar, which you can buy online and attach to your door frame with relative ease.

LAT PULLDOWNS are also an awesome exercise to activate your lats. Take a supinated grip on a lat pulldown machine with a normal lat pulldown bar. Your arms should be positioned at shoulder width, which will let your shoulders stay safe in a position of external rotation. Also, make sure to keep your chest up – don’t let it fall while you’re doing the movement.

Your lat exercises should end with a shoulder adduction to get the optimal results. If you look at the angle of the muscle fibers, you can also figure out the angle at which you need to do your rowing movements to optimize their effectiveness as well. Isolation exercises will get this done, which is why I prefer the single arm row on a cable machine – it places a perpetual tension on the lats and boosts muscle gains. The cable should be at eye level and should be pulled into position below your sternum. You can do this on a bench for extra stability when you’re lifting a lot of weight. Since this is an exercise that targets only a few muscles, your body shouldn’t move to make sure that the lats are getting all the attention they need.


For best effect, do two sets of chin-ups or pulldowns with a supinated grip for six to ten reps and one set of single arm rows on a cable machine for eight to twelve reps. Pay extra attention to the first exercise since you can focus more on your muscle contractions. Finally, make sure to add weight whenever you feel that the current one is too light and you can do the exercise with relative ease. Doing this will ensure that you keep your gains constant and your muscles as stressed as possible. Make sure to always practice proper form too.

Wednesday, July 10, 2019

6 Back Workouts for bigger Mass

 If there’s one part of the body that you absolutely should be making sure to target with your workouts, it’s your back. While it’s tempting to focus on mirror muscles like your chest, biceps and abs, building a strong back is key to progressing when lifting weights, as well as increasing your resilience when it comes to sports-related injuries or the back niggles that plague our nation of deskbound workers. And even if your sole focus with your gym work is aesthetics, then you should know that building up your back is going to make you look absolute dynamite in a T-shirt.

To help you out on all those back, er, fronts, try these two six-move workouts for mass.

Conventional Deadlift

The best back workouts for mass center on the all-important deadlift, which allows you to train the lats and spinal erectors with huge loads, according to Kompf.

 Why it's on the list: This is technically more than a back exercise—it hits the entire posterior chain from your calves to your upper traps—but it's the absolute best for overall backside development. Technique is uber-important with the deadlift, but once you nail it, you can progress to lifting monster weights that will recruit maximum muscle, release muscle-building hormones, and help you get big.

There are also numerous deadlift progression programs you can follow to help you reach new personal bests. Physiologists love to prescribe the deadlift when programming for strength and conditioning because the exercise hammers your musculature and is one of the best choices to strengthen your bone structure.

 Stick with the conventional deadlift on back day; other variations, like the popular sumo-style, increase the activity of muscle groups other than the back

In your workout: If you're going heavy (sets of fewer than about 6 reps), do deadlifts first so you're fresh. If you're doing deads for repetitions, you can do them later in your workout.


Chinups are great, but for back mass, pullups are better. They put more of the load on your wings by limiting how much your biceps can pitch in during each pull.

 Why it's on the list: It's always a good idea to have an overhead pulling movement in your back routine, and the pull-up is one of the best. Wide-grip pull-ups are excellent for putting emphasis on the upper lats. A closer grip may allow for a longer range of motion, but it may be possible to load the wide-grip pull-up to a greater degree because of an optimized starting joint position. The biggest challenge here for most trainers is training to failure in the right rep range for growth, which is 8-12

If you do pull-ups early in your workout, you might have to add a weighted belt. Of course, if you find them difficult, you can always use an assisted pull-up machine or a good spotter, or switch to the wide-grip pull-down, which is a solid substitute. If your shoulders are healthy, pulling behind the head is okay.

Good form is extremely important here. In the starting position, the scapula should be retracted—pull your shoulder blades down and toward each other—prior to initiating the pull.

In your workout: Because the pull-up range of motion is so long, several light reps make great warm-up moves for the shoulder joints. Since form is so important with these, it may be best to push pull-ups toward the front of your workout to ensure proper shoulder-joint positioning.

dumbbell row

Why It works each side of your back independently.

How Lie chest-down on an incline bench holding a dumbbell in each hand. Row the weights up, leading with your elbows. Hold for a one-count at the top, then lower them slowly.

Sets 4 Reps 10 Rest 60sec

 Bent-Over Barbell Deadlift

Why it's on the list: This is probably the second-best back movement in terms of sheer weight you can lift. EMG research has suggested that hitting bent-over barbell rows will work the larger muscle groups of the upper and lower back equally, making this a great overall back builder.[2] Like the deadlift, this is another technical move that requires excellent form but rewards you with a ton of muscle.

In your workout: Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10. The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar. The bent-over barbell row has a significantly greater lumbar load than many other back exercises, so it's best done early in your workout in order to save your lower back.[2] If you're wrecked from deadlifts, it may behoove you to skip this movement.

Lat Pulldown

This variation of a pullup exercise takes core and glute strength (often limiting factors for pull-ups) largely out of the equation, making this exercise a great option for completely fatiguing the lats. Perform 3 to 4 reps of 8 to 10 reps.

Standing T-Bar Row

Why it's on the list: We selected the T-bar row over a chest-supported version because you can pile on much more weight here, even though that typically translates into a bit of cheating through the knees and hips. For some, maintaining a flat back can be challenging, in which case the supported version is a better choice.

These aren't squats, so keep your legs locked in a bent angle throughout. You also typically have a choice of hand positions and width. A wider grip will put more emphasis on the lats, while a neutral grip will better target the middle back (rhomboids, teres, and traps). This exercise is probably one of the easier rows to spot.

In your workout: Do this toward the front half of your workout. Rather than slinging weight around with this movement, really focus on the stretch and contraction of the back. If you're an experienced lifter, load up with 25s instead of the 45s, and further increase range of motion by allowing a slight protraction of the scapula at the bottom of every rep. If you do this, be sure to "reset" with a flat back before initiating the next pull.

Tuesday, April 9, 2019

Best Some Effective Back Exercises For Your Back

Sometimes you forget things: Where the remote is. Where you left your keys. Grandma’s birthday. (Put that one in your calendar already). At the gym, it’s often those pesky back exercises. While dudes do not neglect their backs as often as they do their legs—for shame—a well-developed less-visible side of the torso will go a long way towards making you look awesome in a tank top. Aesthetic benefits aside, a strong back also helps you sit straighter, stand taller, and perform better everywhere from the gym to, yes, the bedroom.

“Sitting at a desk all day forces the frontal body to tighten and shorten while the posterior chain becomes lengthened and weak,” says Alex Silver-Fagan, a master trainer at Nike. “When it comes to posture, having strong, engaged back muscles will be your savior.”

Since best back exercises expect you to utilize your arms for pulls and lines to actuate the muscles, working your back is additionally incredible for focusing on your arm muscles.

Use theses best back exercises curated for you to get the best results:

Band Bent-Over Row

Grab a low-obstruction band and set it out on the ground. Remain on the center of the band, snatching the two finishes in either hand with a pronated (overhand) hold, pivoting at the hips and marginally twisting your knees in an athletic position. Ensure that your back isn’t adjusted.

Crush your back to pull the band closes at the same time to your chest, or as close as the band permits. Take a breather at the highest point of the movement, at that point gradually come back to the first position, neutralizing the band’s obstruction.

Maverick Row

Image source:

Grab a couple of light free weights and about as much space as you would need to perform pushups. Get in a board position with your feet spread wide, holding the hand weights with your palms confronting parallel to one another. Press your glutes and center to keep up a solid spinal arrangement, taking a gander at the floor in front of you.

Utilize your lats to push one of the hand weights to chest stature, at that point return the load to the ground, keeping whatever is left of your body adjusted in its position. Control the heap here and there the development — in the event that you need to bend your body and move your back to lift the free weights, drop down to a lower weight. Play out a pushup, keeping up spinal arrangement, and rehash the movement with the contrary arm.

You just need one hand weight to carry out the responsibility here. Spot it on the ground beside a seat as an afterthought you’re wanting to work. Mount the seat with your load on your contrary knee and hand, planting a similar side leg on the ground. Twist at the hips, and keep your back straight, getting the free weight with your work hand and enabling it to hang straight down from your shoulder. Draw the hand weight up to the side of your middle without turning your shoulders or losing your parity. Interruption for a check at the best before bringing down the load to the beginning position.

Chest-Supported Dumbbell Row

Sit on a grade seat with your chest forward, laying on the help. Get hand weights with an unbiased grasp, keeping your chest solid and enabling your arms to hang. Crush your back to pull the loads to your hips, with your elbows twisted at 90-degree points. Press your shoulder bones for one to two seconds keeping up your position, at that point come back to the beginning stage.

Transformed Row

Place a bar at about hip tallness on a Smith machine or power rack. Lower yourself to the ground underneath the bar, getting it with an overhand hold with your hands situated straightforwardly over your shoulders. There ought to be some space underneath your back and the ground to hang suspended. You can completely expand your legs and lay your impact points on the ground for a test, or curve your knees and plant your feet on the ground for a less demanding rep.

Draw your shoulder bones back to begin the rep, at that point pull up with your arms to lift your chest to the bar. Keep your wrists stable and keep up a straight line in your spine, pressing your glutes. Contact your chest to the bar before fixing your arms to come back to the beginning position.

Twisted Around Dumbbell Alternating Row

Grab a couple of hand weights, pivot at your hips and knees, and lower your middle until it’s practically parallel to the floor. Your feet ought to be bear width separated, and your lower back ought to be normally curved; simply make a point to abstain from adjusting your lower back.

Give the free weights a chance to hang at a manageable distance from your shoulders with your palms confronting one another. Keeping your position, lift one hand weight to your side, stop at the highest point of the development, and gradually lower it. At that point rehash with your other arm.

Twisted around Barbell Rows

Grab the free weight with an overhand grasp, holding your hands simply more remote than shoulder width separated. Pivot at the hips and knees and lower your middle until it’s practically parallel to the floor. Keep your back normally angled, and try to abstain from adjusting. Draw the bar to your upper abs and press your shoulder bones toward one another. Delay, at that point, gradually bring down the bar back to the beginning position.

Twisted around Underhand Barbell Row 

Grab a free weight with an underhand grasp that is simply past shoulder width, and hold it at a careful distance. Lower your middle until it’s practically parallel to the floor, and twist at your hips and knees. Give the bar a chance to hang at a careful distance. Force the bar to your upper abs as you crush your shoulder bones together. Interruption, and gradually bring down the bar back to the beginning position.

 Situated Cable Row w/Pause

Attach a straight bar to a link station and position yourself with your feet propped. Snatch the bar utilizing an overhand, bear width hold, and sit upstanding. Force the bar to your upper abs. Respite for three seconds, at that point, gradually bring down your body back to the beginning position. Your middle ought to stay straight and still all through the development. Try not to lean forward and in reverse to play out the activity.

Therefore, strengthens your back with all the above best back exercises.


Saturday, December 1, 2018

Best 7 Must-Do Exercises To Get Wide Back

I want you to answer a question for me, and I want you to answer it truthfully. Do you spend nearly as much time working your back as you do your chest? If you’re like most men, the answer is probably no. But I’m here to change that. Sculpting a bigger back comes with a long list of benefits. For one, you’ll stand taller. Training your back targets common weak spots that lead to poor posture. Say goodbye to your caveman hunch.

And doing back exercises helps you bench press more weight. The muscles in your upper- and mid-back help stabilize your shoulder joints. The stronger and more stable your shoulders, the more weight you can lift in just about every upper-body exercise.

Your arms will grow bigger, too. The reason: Back exercises are also great for targeting your arm muscles. So whenever you bend your elbows to lift a weight—during a row or a pullup, for instance—you’re training your biceps.

You’ll also rev your metabolism when you concentrate on your back. That’s because your posterior chain contains big muscle groups. And the more muscles you train, the more calories you burn. And, finally, my favourite reason: Ladies love men with V-shaped torsos. Studies have shown that women are most drawn to muscular men whose shoulders measure 1.6 times the size of their waist. The only way to chisel a ripped torso that’s wide on top and narrow at the bottom is to do back exercises.

Now are you ready to work your back more? Get started with some of my favourite exercises that work your entire back.

#1. Straight-Arm Pulldown

The lats are best trained with shoulder extension movements that don’t allow the biceps to get involved and steal the spotlight, and movements that enable a constant tension throughout the range of motion. And the move which meets both of these criteria is the straight-arm pull-down. This greatly under-appreciated exercise is terrific at isolating the upper lats and the teres major, which is crucial for achieving maximum back width, so it really needs to be the go-to move for anyone looking to enhance his V-taper.

 #2. Dumbbell Pullover

The dumbbell pull-over is considered to be an isolation chest exercise, but in reality it’s much more than that. It’s actually a very unique exercise because it effectively works two opposing muscle groups simultaneously: the chest and the back. In addition, the main advantages of the dumbbell pull-over over the straight-arm pull-down is that it offers a greater stretch at midpoint and can be used to recruit more muscle fibers.


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 If you want a V-shaped torso, you must do pullups and chinups. They build width because they target your latissimus dorsi (a.k.a. lats), the large back muscles that wrap around the sides of the upper body just below the arms. These muscles are the ones that give the torso a wider, flared shape, and can make you appear slimmer even if you haven’t lost an inch around your middle.

Below is a list of variations of this classic back exercise from easiest to hardest. As you pull your chest to the bar during each rep, think about pulling your shoulder blades toward your back pockets. This will force you to use your upper-back muscles—as opposed to your biceps—to perform the move.

For each rep of this back exercise, you’ll start in a dead hang and then pull your chest to the bar.

#4. Seated Cable Rows


The seated cable row exercises multiple muscle groups and major joints in the body, and what’s most important for us, it effectively works the entire back by training the erector spinae in the lower and middle back, the trapezius in the upper back, the rhomboids and latissimus dorsi in the middle and the teres major in the outer back. That’s a lot of benefits from one single move, so you better take full advantage of it.

Here are some form tips for getting optimal results. First, employ an underhand grip to force your elbows to stay close to the body during the contraction which delivers a direct hit to the outer back muscles. Also, focus on getting a full stretch on every rep and make sure to pull the bar into the lower stomach to maximally engage the lats. Finally, keep your torso upright with a raised chest and maintain a slight arch in the lower back all through the movement.

#5. Single-Arm Dumbbell Row

Performing single-arm dumbbell rows after the compound exercises is a smart way to achieve better isolation of the upper back. Also, rowing patterns can build serious thickness by allowing you to work one side at a time and really upgrade the firing power of muscle fibers on both sides of the body.

When done properly, dumbbell rows will help you build mass in the lower and center back, so strict form is crucial. Also, choose a relatively lighter weight than what you’re used to. You should be able to bring the weight up towards the abdomen by engaging the target muscles, not by rotating the torso or driving the hips. Avoid swinging and using momentum to help you move the weights and aim to get a full stretch at the bottom and a maximum contraction at the top at every rep.


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While you can’t beat the chinup as a back exercise, the lat pulldown is also great for increasing muscle. In fact, bodybuilders swear by it. Get the most out of the move by performing the exercise at a slow, controlled tempo. You should “feel” your lats working each rep. Do 8 to 12 reps like this, making sure your upper body remains in nearly the same position from start to finish.


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Seated cable rows are a traditional upper-back exercise. Adding a pause for three seconds when the bar gets to your torso, however, can increase your gains. The pause keeps your scapular retractors working longer. Strengthening these muscles is important because a weakness can lead to unstable shoulders—and that limits your strength and muscle gains in nearly every upper-body exercise, including the bench press and arm curl. When you start this movement, pull your shoulders down and back. Otherwise, you’ll keep your shoulders elevated, which stresses the shoulder joint. Over time, this can cause your joint to become unstable, which often leads to injury.


Saturday, November 17, 2018

4 Best Back Workouts: To Build Your Back Muscles

I used to be like most other gym-goers; focus on training the muscles everyone CAN see and neglect the ones they can’t. We spend all our time focusing on the chest, shoulders, and biceps yet we tend to neglect the back and legs as a result.

And aside from just not taking their back workout seriously, most people end up choosing the wrong combination of back exercises. This is a huge mistake since well-developed and proportionate back muscles contribute A LOT to an aesthetic physique.

Luckily, I realized this and finally started putting more thought and effort into my back workout routine. It was only once I started incorporating the evidence-based back exercises you’ll see in this article that I started noticing significant improvements.

1.Pull up


Pull up is one of the most effective exercises when it comes to building up your back. Also, it is the tried and tested method. It has many variations within itself. You need to find out the right variation according to your target.

• Wide grip– It mostly emphasizes on the back muscles more than close grip. To do this exercise, grab the bar with the overhand grip wider than the shoulder width. Pull up in smooth motion till the bar touches the bottom line of your neck, then move downwards gently. Do as many repetitions as you can.

• Closed grip– It focuses on your arm muscles because they work overtime to pull your body farther. Stills it works wonders in developing your back muscles. To do this exercise, grab the bar with the overhand grip slightly narrower than shoulder-width apart. Pull up to the bar till the bar touches the bottom of your neck then lower your body gently.
• Weighted– You can use any of the weighted adding instrument such as weighted vest etc to perform this exercise. To do this exercise, grab onto a bench or a bar. Add weights and then continue with your pull up. Do the maximum set of repetitions that you can do.

2. Lat Pulldowns

Lat Pulldowns

Lats are wonderful for building up the muscular back yet is very less adopted. It targets the muscles across your mid back. A strong back will lead to a strong chest. You need to focus on the proper movement to perform these back muscles workouts. At first, hold the bar with a wide grip. Pull it downwards and then repeat the number of sets you can.

• Unilateral Lat pulls down– It works on one side of your body at a time to gain balance and strength. You need to start with your palm facing away from your face and then turn your palm to your face as you pull down.

• Close grip lat pulls down – It works on your lats and triceps at the same time. To do this exercise, keep your body straight and then pull down till your elbows are at your side. Pull further down keeping your elbows by your side.

• Straight arm pulls down- It mostly focuses on your lats. To do this exercise, keep your body straight and pull the bars down to your thigh, keeping your arms straight.

3.Dumbell Row

dumbbell Row
They are just the single arm form of barbell rows. To do these, put your left hand and knee at the far end. Grab the dumbells in your right hand and row it to your chest. Keep on continuing the same thing till you feel exhausted.
• Bent over row- It can also be done with a barbell but dumbells give you the chance to work on each side of the back independently. To do these best back workouts, stand straight and hold a dumbell in each hand in front of your thighs. Draw the elbows to reads your ribs while pulling weights to the side of lower abdomen.
• One arm row – To do this exercise stand straight but hold the dumbells in just one hand. Rest your other hand lightly on your thighs. Row the arm up to the desired number of repetitions. You can do the same exercise by kneeling on a bench also.

Pull up is one of the most effective exercises when it comes to building up your back. Also, it is the tried and tested method. It has many variations within itself. You need to find out the right variation according to your target.

• Wide grip– It mostly emphasizes on the back muscles more than close grip. To do this exercise, grab the bar with the overhand grip wider than the shoulder width. Pull up in smooth motion till the bar touches the bottom line of your neck, then move downwards gently. Do as many repetitions as you can.

4.Barbell Row

Barbell Row exercise

Barbell rows are a full body compound exercise. They help one in building back but they are easy to cheat on also. You must maintain the proper form. At first bend and grab the bar on the floor. Pull the bar against your lower chest and then return it to the floor. Do as many reps as you can.
  • Deadlift- It is more than just lower back exercises as it affects the entire back. It is difficult to do this exercise but it will help you a lot in getting big. To do this exercise, stand with your feet narrower than your shoulder width apart. Drive your body upwards by lifting the barbell up and keep your shoulders locked. Hold for a few seconds and then descend downwards sliding the bar down your thighs. Lets now look at the variations of the deadlift:
  • Sumo- Sumo deadlift basically uses a wide stance.
  • Hex- Hex deadlift allows one to lift more weight than normal deadlift and in turn gives better results arm muscles.
  • T-bar row- They are done a T- bar machine. Set up on the foot stand. Grip the handle and row it to your chest. It is said to be excellent for thickness in mid back area.


Wednesday, February 14, 2018

The 5 Best Science-Based Back Workout For Target Every Muscle

Backs make bodybuilders, that’s a bit of an overstatement, but consider this, powerlifters, football players, and wrestlers may possess colossal legs, arms, and necks, but how many of them have attention-grabbing backs?

Big backs mean big back workouts. There’s nothing more exciting than seeing someone with a beastly back doing a back workout. It’s motivational beyond belief. That’s why the following training video caught our eye.

In the following video YouTuber Jeremy Ethier a certified NASM and FMS professional shows you the best Back Training workout that utilizes exercises for a big back, as well as exercises for a wider back based on current scientific literature and our anatomical understanding of the back muscles. It’s essential that you not only choose the right exercises when performing a back workout for mass but also to perform these exercises in the correct fashion to target the right muscles. If you’re looking to add more mass, depth, and width to your upper back and lower back while targeting muscles that are important for scapular and shoulder stability, then this is the best back workout video for you.

1. Deadlift

The deadlift is at the core of any great weightlifting program.

My back sucked in both strength and size until I started really working on my deadlift and I’ve never looked back.

Many people are afraid of this lift because they think it’s inherently bad for your lower back or dangerous.

At first glance, this fear would seem to make sense: lifting hundreds of pounds off the ground—putting all that pressure on your back, particularly your low-back and erector spinae muscles—would be a recipe for thoracic and lumbar disaster, right?

In fact, when performed with good form, the deadlift is actually a fantastic way to build lower back strength and prevent injury.

That said, if you have sustained a lower back injury in the past or have a disease or dysfunction affecting the area, you may not want to deadlift. Unfortunately, I have to recommend that you consult with a sports doctor to see if it will or won’t work for you.

2. Wide-Grip Pullup

The wide-grip pullup is one of the best exercises you can do to build the middle of your back and your lats (especially as you get stronger and can add weight with a dip belt).

 3. Seated Cable Row (Wide- and Close-Grip)

Last but not least is the seated row, which is yet another row that’s great for building your upper back.

 4. Lat Pulldown (Wide- and Close-Grip)

The lat pulldown is a machine variant of the pullup that allows you to work in given rep ranges more easily (because you can accurately control the amount of weight you have to pull).

5. T-Bar Row

The t-bar row is another worthwhile type of row that I like to do.

The Ultimate Back Workout

A good back workout trains all the major muscles of the back, including the lower back, and focuses on heavy lifting.

Just like any other muscle group, back can benefit from higher rep work, but you have to emphasize heavy weightlifting if you want the best possible results.

So, here’s what I want you to do for the next 8 weeks, once every 5 to 7 days:


    Warm up and 3 sets of 4 t0 6 reps (about 85% of 1RM)

    Lat Pulldown (Wide- and Close-Grip)

    3 sets of 4 to 6 reps

    Wide-Grip Pullups (Chin-Ups if you can’t)

    3 sets of 4 to 6 reps (add weight if possible)


Seated Cable Row (Wide- and Close-Grip)

    3 sets of 4 to 6 reps

T-Bar Row

        3 sets of 4 to 6 reps

Sunday, January 21, 2018

Best Movement Killer Back Workouts For Mass

This is a hard and heavy back workout that works the back from top to bottom. Lat thickness, lat width, as well as the spinal erectors. For the first exercise I’m blasting out heavy weights for high reps to really push myself and stimulate some new muscle growth. Then for the remaining exercises I’m doing a standard 5 x 5 set and rep pattern.

The workout consisted of 1 arm dumbbell rows for lat thickness. Weighted pull ups for lat width. And good mornings for developing the spinal erectors, lower back, and core.

 Arm Db Row

Sets: 3(each arm), Reps: 8-12, Rest: 90 Seconds

Note: This exercise is going to sculpt your rhomboid muscles and is the best iso-lateral type movement for building that barn house door back. The 1 arm db row allows you to work each side of your back individually chiseling your rhomboids to aesthetic perfection.

The Classic Pull-up

Sets: 3(each arm), Reps: 8-12, Rest: 90 Seconds

Probably the most essential back-building exercise, the pull-up incorporates using the lats to pull through the movement as well as incorporating the stabilizing muscles.

Rhomboids, traps and supporting muscle within the spine help stabilize the movement- allowing the lats to move freely in a singular plane for maximum muscle growth. Definitely a good one!

a) Begin the movement by positioning arms slightly wider than shoulder width apart on pull-up bar, palms facing forward.
b) Keeping the shoulder and scapula down and tight, slowly pull chin to furthest possible.
c) Hold at top for 1 second and squeeze the movement.
d) Slowly return down to bottom, keeping constant tension on the lats.

TOP TIP: Can’t do this many pull-ups on your own? Grab a partner to support your feet to free some weight off the movement or use a pull-up assist machine.

Good Morning

Sets: 3(each arm), Reps: 8-12, Rest: 90 Seconds

Stand with your feet shoulder-width apart, resting a light barbell across the back of your shoulders, not your neck. Hold the bar in place with your hands and stand upright, core braced and shoulders retracted. Take a breath and hinge forwards from your hips, not your waist, allowing a slight bend in your knees but keeping your back flat. Lean forward until you feel a slight stretch in your hamstrings (but don’t go beyond horizontal), then, as you exhale, reverse the move to stand up straight.

Good Morning Form Tips

Avoid craning your neck to look forwards as you lean forwards. Instead, keep a neutral spine by looking forwards as you stand and towards the floor as you lower to horizontal.

Push your hips back to maintain balance and drive them forwards to initiate the force to return to standing.

Keep a tight grip on the bar, pulling it into the soft muscle of your shoulders as you lean forwards so it doesn’t put pressure on your neck.

Wednesday, November 22, 2017

Lat Pulldown Exercise: A Back Sculpter

Lat Pulldown

The Lat Pulldown is a core mechanic of most back and lat workouts. Try not to cheat by using your body weight to aid you in lifting the weight down. Instead, try to focus on squeezing your lat muscles, and drawing your power from your entire back region. Alternative grips such as, narrow grip and underhand grip, are possible, start with a slightly wider than shoulder width stance when starting out.

Here are 5 lat pull down variations:

1. Wide-Grip Lat Pull-Down

If your main objective is to increase your back’s width, go for wide grip lat pull downs. They better stimulate the teres major and upper lat fibres, in addition to working the biceps, forearms, triceps, rotator cuff muscles and posterior deltoids. Still, avoid taking an excessively wide grip as this will reduce the range of motion and increase susceptibility to injury. One of the greatest benefits of this variation is increased pull up strength. Make sure to squeeze and retract your shoulder blades for maximum muscle activation, and avoid relying on momentum to do your muscle’s work.

2. Behind-the-Neck Lat Pull-Down

This variant may place undue stress on the shoulders in people with an inflexible shoulder girdle, for many others it can be the best back builder in their routine. The range of motion will allow for a stronger overall contraction and lead to bigger gains, as long as you keep your form in check and start with a lighter weight. If you don’t have shoulder mobility issues and you’re looking for the lat pull down that will give you the most for your back.

3. V-Bar Pull-Down

The V-bar pull down will help you emphasise the centre of your back, while still working your lats. Training these muscles will provide support for core movements and improve your stability and performance in all athletic pursuits. With a secure grip on the V-bar attachment, slowly pull the weight straight down until it’s about even with the middle of your chest, focusing on the contraction of the back muscles. Lean back a bit more than usual to better engage the lats and complete the full range of motion. Also, strive to achieve a full stretch at the top of the movement.

4. Reverse Close-Grip Lat Pull-Down

This variant is best for building thick, full lower lats that go all the way down to the waist. Take a close grip, underhand grip on a lat bar attached to the high pulley of a lat pull down station and keep your chest up and lower back arched as you pull the bar down to your chest. Keep in mind that the closer your hands, the more you will involve the muscles in the centre of your back.

Reverse grip pull downs stimulate the development of the lats by improving the range of movement in the shoulder joints and scapula, while also increasing shoulder stability by engaging the traps and biceps.

5. Single-Arm Lat Pull-Down

Unilateral exercises are tough to beat when it comes to improving mind muscle connection and maximising contraction. Add a few lighter sets of single arm lat pull downs at the end of your workout. Perform every rep in a slow and controlled motion and hold the bottom position for a few moments before returning back to the top. As you pull the handle down, squeeze your elbows to your side as you flex it. Avoid completely returning the weight in order to keep tension in the working muscles.

Tuesday, August 8, 2017

5 Back Training Myths You Probably Believe : what it takes to build a back that makes people say “wow.”

My lats in particular need a bit more work but I think you’ll agree they–and my back overall–are no longer a glaring weakness.

So, in this article, I want to to talk all about what it takes to build a back that makes people say “wow.”

Like most major muscle groups, it takes a lot of work to really make your back stand out. A lot more than the pullups and high-rep dumbbell rows that I used to do–that’s for damn sure.

Fortunately, though, it’s not complicated once you know what you’re doing. And I’m going to break it all down here for you–the best back exercises, how I like to program workouts, how supplementation fits into the picture, and more.

The bottom line is if you follow my advice and eat properly, your back will get bigger and stronger.

The Dumbbell Row is a Good Lat Builder

Don't get me wrong. Rowing movements will hit the muscles of the upper back surrounding the scapulae, but you'll get more bang for your buck by using other rowing exercises instead of the one-arm row. This is because of the body's position relative to the dumbbell.

However, if you're going to do dumbbell rows, you can easily optimize the movement pattern to better hit the lats. Use more of an arcing motion that "drags" the weight towards the hip and it'll hit the lats hard. It doesn't take a 160-pound dumbbell and a contortionist twist at the torso to make an exercise like this do its job.

If You’re Pulling, You’re Training Your Back

It’s rare to see a lifter properly initiate a pull by first retracting his scapulae. Many lifters may understand this concept, but still not properly put it into practice. If this is done, most upper back-dominant movements won’t need a lot of weight to elicit a good stimulation and hit a target rep range.

Furthermore, compensatory motions, like the classic torso “jerk” pattern people use to bring the arms towards the body, usually negate any back involvement whatsoever. When we take out excessive body English, momentum, and ego from the picture, it’s worth asking if it’s even possible for 90% of lifters to get a properly isolated back pump when using heavy resistance on the lat pulldown or seated row for reps.

Even those who know how to retract the scapulae first often make the mistake of setting the shoulders “once and for all.” In other words, they keep them depressed and retracted for the entire duration of the set. That’s a recipe for technical disaster. Having good control of the shoulder blades means both making them stay put and allowing them to move. That translates to setting them and then releasing them.

The benefit of “releasing” the shoulder blades between reps is simple: You’re no longer holding an isometric and you give your body the opportunity to reset into a stronger position and allow for greater circulation to the muscles in the process.

If you’re not good at doing this, a smarter alternative would be to break things down to their derivatives. Powerlifters who are weak at their lockout practice lockouts. Take a page out of their book by practicing scapular initiations from various angles.

The Lats Are the “Wings” Outside the Shoulder Blades

I’m tired of hearing people complain of sore lats after a back workout while pointing to the area beside their armpit. It’s a common anatomical misconception that the lats only create width. Not so. They actually go right down to the lumbar region and are also instrumental in developing thickness.

Guys who struggle to develop size will get a lot further by realizing this and tapping into deeper, lower-lat tissue to help increase front-to-back trunk volume. When most people think “lats,” they think pulldowns or chins. But if you’re using poor form, there’s a good chance neither of those exercises will do the job, especially when you consider the force angles needed to zero in on the lat fibers.


The deadlift is at the core of any great weightlifting program.

My back sucked in both strength and size until I started really working on my deadlift and I’ve never looked back.

Many people are afraid of this lift because they think it’s inherently bad for your lower back or dangerous.

At first glance, this fear would seem to make sense: lifting hundreds of pounds off the ground—putting all that pressure on your back, particularly your low-back and erector spinae muscles—would be a recipe for thoracic and lumbar disaster, right?

Well, research shows otherwise.

In fact, when performed with good form, the deadlift is actually a fantastic way to build lower back strength and prevent injury.

That said, if you have sustained a lower back injury in the past or have a disease or dysfunction affecting the area, you may not want to deadlift. Unfortunately, I have to recommend that you consult with a sports doctor to see if it will or won’t work for you.

The Dumbbell Pullover is a Good Lat Exercise

The dumbbell pullover has been an old-school bodybuilding staple for ages. For the record, I’m not bashing the exercise itself – rather the implement being used. Many use pullovers, in part, to train the lats. But the force angle used in a dumbbell pullover will only hit the top half of the lats, and only through about 40% of the movement, at most.

Once the weight passes eye level and approaches the chest and abs, gravity takes over and the shoulders, chest, and triceps begin to bear the load. And that’s without considering that it’s pretty hard to make the back contract and lock/unlock the shoulder blades while you’re lying directly on them.

To make the best of a bad situation, set up an overhead cable pulley and a dual-handled rope (or bar if that’s all you have) in front of a bench. Lie across the bench as you would in a conventional pullover, only grab the ropes instead of a dumbbell.

Since the resistance will now pull your arms overhead towards the cable pulley (and not down towards the floor), you can use your lats to contract directly against the resistance for a much greater percentage of the movement pattern. Problem solved. For best results, use a decline bench.

Thursday, May 25, 2017

7 Biggest Back Training Mistakes

It’s complicated. Combining ball-and-socket joints that allow maximum arm mobility, a ribbon of snaking bones and nerves that divide the region down the middle, and a phalanx of big and small muscles spread from your butt to your neck, your back is your most complex bodypart. So it’s little wonder that many bodybuilders earn failing grades for training it. A lot of things can go wrong, but we’ve simpli- fied the list to a top seven. 

#1 Leaning Back As You Pull

Whether you’re doing pulldowns or rows, it’s not uncommon to see bodybuilders see-sawing their body in an effort to move weights that are simply too heavy. That motion turns a lat exercise into a lower-back move, and guess which muscle group is doing less work because of the added momentum? That completely defeats the purpose. Swallow your pride and lessen the weight a few plates. It’s okay to bend forward or backward about 10 degrees, but anything more reduces the emphasis on the target muscle and increases your risk of injury.

#2 Neglecting Elbow Position

Exercises such as one-arm dumbbell rows, close-grip seated cable rows and close-grip pulldowns are all back training favorites, but there’s a big problem doing them all in the same workout: They miss the upper lats (the meaty area that accentuates your V-taper). When doing those moves, the elbows stay in tight to the body so that the lower lats are more heavily engaged. Always consider elbow position: With your elbows out wide and away from your sides, the upper lats are more effectively recruited. Wide-grip pull-ups and pulldowns and wide-grip rows more effectively target this region. Make sure to include moves in which your elbows are both tight to your sides and away from your torso in your back workout to hit all areas.

#3 Not enough compound movements

Over reliance on machines is probably the biggest error. Using a machine takes all the stablilsing muscles out of the equation. Machines may be more comfortable and lock you into a safe position, but a freer range of motion is generally superior for muscle stimulation.

Fix it:
T bars
Chin ups

#4 Not Feeling the Muscles

Quite often people perform lat exercises either in one of two ways. They’re either training without regards to feeling their lats actually performing most of the work and squeezing well, or they’re performing exercises in search of wider lats without it actually being a good lat-targeting exercise.
It is important to find which exercises stimulate your lats well, and stick to those. Continual progression over time should lead to some good lats. If you look like a cobra at any point during a back exercise, it’s a safe bet that it’s a pretty effective exercise.

#5 Neglecting the lower back

One area not mentioned in our preceding rundown is spinal erectors. That’s because the most common problem here is not in missing the target, it’s in failing to even try. It is true that your lower back is stimulated during virtually any standing exercise, but to maximize the size and strength of your lower erector set, you need some isolation time, too.

 #6 Not Pulling Your Elbows Far Enough Back

You’d never dream of loading up the squat bar and going down just a few inches (well, with the exception of dedicated partial reps), but that’s effectively what’s happening when you try and row weights that are too heavy. In the rowing motion, for a full contraction you need to pull your elbows as far behind the plane of your back as possible, retracting your shoulder blades as you squeeze the target muscle. Going too heavy limits the range of motion. While you may not be able to fulfill the full range of motion toward the end of a heavy set, make sure you’re using a weight that at least enables you to get 5–6 complete reps on your own.


Because your back is such a vast and complicated muscle group, there is much confusion about how to best train various areas. Many believe you simply need to pull your hands to the area you want to stimulate — low for lower lats, high for upper lats, etc. — but it’s not that easy to hit the target.

Sunday, April 9, 2017

5 Tips For A Strong Back

Here’s something that could get you started! Tonight, we’ve got five tips to a strong back.

Today, what are we going to focus on, Brian?

“We’re going to focus on the back, primarily,” trainer Brian Ferrrell said.

How important is it to take care of your back?

“One of the most important things. Your back helps with everything. It helps with your posture as well. So, you see a lot of people that don’t work their back or they have poor posture, they’re slouched over. So, we want to work those back muscles, pull those shoulders back. When you have good posture, you feel better. You’re more fluid throughout.”

this five tips for A strong back

#1. Check Your Grip Pattern

The first thing to check out is what sort of grip pattern you’re using for these workouts. Remember, the wider the grip you use for exercises such as lateral pull-downs, pull-ups, as well as bent over barbell rows, the more lat activation you are going to evoke.

The alternative, the closer the grip, the more mid-back and bicep activation you’ll receive. Determine which is your weak spot and then adjust your grip accordingly. A slight shift in your hand position can make a world of difference.

#2. Strike Balance

Next, make sure that you strike a balance in the exercises you choose. You’ll want to be sure that you include as many horizontal pulling exercises as you do vertical pulling exercises in your routine.

If all you do is go in and perform five sets of bent over rows, single arm rows, and cable rows, you’ll be creating a severe muscular imbalance in no time. Balance out your pull-downs/pull-ups with your rows for better results.

#3. Start With a Deadlift

Being one of the most complex & taxing exercises you should start a back workout with the deadlift when you are fresh and at your strongest. Be modest and train your muscles not your ego with a weight you can handle with good technique. If your back is arched it means the weight is too much and you’re putting stress onto your disks increasing the risk of injury (remember you want to strengthen not weaken your spine).

When getting into position for a deadlift imagine your pelvis is a bucket of water. Pour water out of the front of the bucket by tilting your pelvis forward (sticking you bum out) and bending at the knees. This should put you in the correct bent over position with a straight back and the bar over your toes ready to lift.

#4. Don’t Neglect Core Strength

Core strengthening can help relieve lower back pain. It is an area that people to tend to overlook especially if you only want to look muscular. Unfortunately big muscles are not the be all and end all of strength and good aesthetics. A strong core can be the difference between being strong and being functionally strong & durable.

When a coach refers to having a strong core or spine they refer to the basis of the strength to work around. Simply put core & lower back strength translates throughout the whole body as it becomes the foundation from which all other forms of training should be centred around.

#5. Take a Seat – Latisimus dorsi

After a few sets of heavy deadlifts your lower back will be tired, let it rest before doing any bent over rowing movements by doing your next exercise seated. The lat pull down is the back exercise that most people will recognise. It works your upper, outer back and helps you get that V-shape you’ve always wanted.

The key to this exercise is to lock yourself into position with the leg pads & point your chest up as you pull the bar down towards your upper chest. This will ensure you pull with your back and not just your arms.

Wednesday, April 5, 2017

Back extension

The back extension exercise both stretches and strengthens your lower back. It’s the perfect complement to crunches to develop a strong, balanced midsection. Use caution if you have a lower-back problem or experience lower-back pain while performing this exercise. If you do feel pain, try lifting only your legs and leaving your arms flat on the floor.


Fix the ankles in a glute-ham bench or hyperextension bench adjusted to place the fulcrum or pad on the upper thighs. Bend at the hip and back to hang straight down from the hip (back relaxed and trunk hanging vertically). From this starting position, extend the hip and back together, actively contracting the glutes and spinal erectors, to bring yourself up to an extended position above horizontal in which the back is extended maximally. Depending on mobility, this may place the chest facing nearly forward. Be sure to arch along the entire length of the back, including the upper back, not just the lower back.

For unweighted back extensions, placing the hands behind the head is recommended to help encourage better extension of the upper back. For weighted back extensions, holding the weight in the form of a barbell or dumbbell behind the neck (in the same position it would rest for a back squat) is recommended.

Progression: Perform the back extension with a 10- or 25-pound (4.5–11.3 kg) plate held to your chest.

Saturday, April 1, 2017

Barbell row vs. Dumbbell row & Which Is Superior?

A well-rounded muscle building workout plan isn’t complete without a basic horizontal pulling movement thrown into the mix.

Free weight rowing exercises are a great way to build up the size and strength of the lats and mid-back, as well as providing secondary stimulation to other smaller muscles such as the biceps and rear delts.

But which is the superior choice when it comes to a barbell row vs. dumbbell row for muscle building purposes? Are they both equally effective or is there any reason to favor one over the other?

In this post I want to give you a few reasons why the dumbbell row is actually the better option between the two when it comes to stimulating the back for hypertrophy as well as minimizing the risk of injury…

Barbell Row

To perform a barbell row, begin by standing with your feet hip width apart and the barbell in front of you. Keep your back straight as you hinge from the hips, pushing your butt back, to pick up the barbell with an overhand grip. Maintain a straight back and brace your core as you row the barbell to your upper waist with your elbows pointing up. Lower the arms back down until they are straight to complete one rep.

The barbell row can also be performed with an underhand grip for a different variation that targets other back muscles.

Dumbbell Row

The dumbbell row is similar to the barbell row, but instead of using one bar you are using two dumbbells. With a dumbbell in each hand and palms facing each other, hinge at the hips as you bend forward and push your butt behind you. You back should be straight and head should be in a neutral position. Let your arms drop straight out in front of you. Exhale as you pull the dumbbells up, keeping your arms and elbows tucked tightly into your body. Inhale as you lower the dumbbells back to the starting position.

Due to being performed with just a single dumbbell, the dumbbell row can also be turned into a single arm row. While this version of the row allows for there to be focus on one side of the upper back region at a time, it also requires less stabilizer muscles. This exercise is preformed by bracing oneself on a bench with one arm and one leg with the other arm grasping the dumbbell. Since you are supporting more of your weight and body during this row exercise, your lower back is more protected than a basic standing row.

Effectiveness of Dumbbell Rows

The dumbbell row works your lats, rhomboids and trapezius without the stress on your lower back associated with barbell rows, and your body position requires less activation of your stabilizer muscles. You are able to focus more on the target muscles and achieve a greater range of motion, particularly the scapula retraction and depression that is essential for fully engaging your lats and rhomboids.

Effectiveness of the Barbell Row

The barbell row, also known as the bent-over barbell row, is a challenging movement that engages your latissimus dorsi (or lats), rhomboids and trapezius. Your body position forces the erector spinae of your lower back, as well as other stabilizer muscles such as your hamstrings, glutes, abs and obliques, to kick in to stabilize your body. According to strength coach Charles Poliquin, this reduces the effectiveness of barbell rows in developing your upper back, because energy and focus is diverted from the target area while firing your stabilizer muscles. On the other hand, Mehdi Hadim, the founder of Stronglifts, believes the barbell row is crucial to gaining muscle and strength because you are able to easily apply the principle of progressive overload by adding extra weight to the barbell each workout.

Is One Better than the Other?

The variety of row that you choose, whether it is a barbell row or a dumbbell row, depends on your goals and preferred method of training. A barbell row, performed both underhand and overhand, is used most often in bodybuilding for strengthening and growing the upper back. The dumbbell row is also a beneficial exercise to include in a training regimen, especially the one-arm dumbbell row exercise. One isn’t necessarily better than the other – it often comes down to what exercise ‘feels’ better depending on form and technique. Otherwise many people change them up every few weeks.

Monday, March 27, 2017

The 30 Minute & Back Routine

This 30 minute series I’ve written has picked up a lot of steam and is great for those who want to make progress but not spend hours in the gym.

This 30 minute back routine is going to build strength and get toned by using effective exercises with a strong progression scheme.

If you’re tired of going to the gym and not seeing any progress, using this routine will get you out of that rut and back on the path to reaching your goals.


Reps: As many as possible
Sets: 4
Rest: 60 seconds

EXERCISE 2: Dumbbell Bent Over Row

Reps: 10
Sets: 4
Rest: 60 seconds

EXERCISE 3 & 4: Straight Bar Lat Pull Down superset with TRX Back Row

Reps: 10
Sets: 3 (supersets)
Rest: 30 seconds

EXERCISE 5: Seated Cable Row

* Complete as a dropset. Perform 10 reps, drop the weight by 10-20%, perform another 10 reps, drop the weight by 25%, perform another 10 reps.

* Complete 2 dropsets

Rest: 90 seconds

Workout Tips

Strive for progression – Every time you step into the gym, strive to lift heavier or more weight. I promise you won’t get “bulky”
Get in and get out – Just like the title says, this routine shouldn’t more than ~30 minutes or 45-50 with cardio. The goal is to get in and get out.

Tuesday, February 28, 2017

Top Back Workout For A Barn House Door Back

This workout is a complete back workout targeting mostly back thickness but also stimulating back width. It is inspired by Kai Greene and designed to put barn doors chunks of muscle on your back. We are going to hit all parts of your back; upper, lower, middle… and we are going to use all kinds of intensifying techniques to spark some serious muscle growth.

The MOST IMPORTANT aspect of any back workout is to ensure that you are not jerking through movements, especially as your muscles fatigue – keep tension in your muscles and keep your mind /muscle connection on your lats.


Sets: 4

Reps: 3-6

Rest Time: 90 Seconds

Note: This is an incredible back workout because you are emphasizing the erector spinae all the way to your traps. Another benefit is that this exercise will also blast your hamstrings. Make sure to emphasize your form and stay tight during this movement.

Seated Cable Row (Close Grip)

Sets: 3

Reps: 6-10

Rest Time: 90 Seconds

Note: This is a fantastic exercise for emphasizing the large rhomboid back muscles so make sure you get a great pump and really squeeze those muscles as you row the bar into your abdomen.

Wide Grip Lateral Pull down

Sets: 4

Reps: 6

Rest Time: 90 Seconds

Note: This exercise will build your lats and really emphasize the middle portion, which brings together that V Taper look. Make sure that your hands are wider than shoulder width apart to emphasize the mid lats.

Barbell Row

Sets: 4

Reps: 8

Rest: 2 Minutes

Note: The barbell row is another awesome exercise for strengthening the erector spine and building up your back muscles. Another bonus is that you will be getting an incredible bicep pump during this exercise.

Underhand Grip Pull-Ups (Weighted Optional)

Sets: 3

Reps: 6-10

Rest: 90 Seconds

Note: This one is going to drill your upper lats and also build thickness and depth in your biceps. Underhand Grip Pull-Ups are one of the best bicep builders since you are working your bicep muscles from a different angle.

If you are strong enough make sure that you do these weighted either with a dumb bell between your feet or with a weight belt.

1 Arm Db Row

Sets: 3(each arm)

Reps: 8

Rest: 90 Seconds

Note: This exercise is going to sculpt your rhomboid muscles and is the best iso-lateral type movement for building that barn house door back. The 1 arm db row allows you to work each side of your back individually chiseling your rhomboids to aesthetic perfection.

Weighted Reverse Hyper-extension

Sets: 4

Reps: 10-12

Rest: 90 Seconds

Note: This is the best exercise for targeting your lower back and building a strong foundation. Unlike the other back exercises that are working your upper and middle sections of the back, the weighted reverse hyper-extension will target your lower back muscles, which is most guys’ weakness.

This exercise will also help you to dead lift more weight and build a very strong foundation. Many injuries occur due to weaknesses in the lower back.a

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