there are many fitness enthusiasts who love to work their chest but not their back, often complaining about the lack of back workout moves, so today you will be introduced to the seven powerful moves you need to train your back.
While most people focus on working their chest or biceps, a strong, well-developed back is the foundation of overall strength and health, and the feeling that comes from a strong back will look great when you take your shirt off. Want to build a thick v-shaped muscle in your back that you can even show off under your shirt? To hit this effect you need to focus on using progressive overload compound movements.
although the latissimus dorsi is the largest major muscle group in the back, there are several other minor muscle groups that are important for training the x-shaped back muscles. These seven barbell compound movements not only significantly train and stimulate the latissimus dorsi, but also help to strengthen muscles such as the rhomboids, serratus and rhomboids.
1. The hard pull
the hard pull is quite possibly the best muscle building movement ever, this movement engages all muscle groups in the back of the body. Every muscle fibre from the latissimus dorsi to the rhomboids will be stimulated by the hard pull with high weights.
How to complete the movement.
The starting position of the hard pull is key to completing it correctly. Stand next to the barbell with your feet in the middle of the barbell while holding the barbell with both hands at shoulder-width apart. Keeping your core tight, bend your knees and bring your body down vertically until the barbell almost touches your calves.
Keep your back straight, your chest up and most importantly, your spine neutral. Pull straight upwards until your body is standing and your hips are locked. As well as working every muscle in your back, you will also improve core stability and activate muscles throughout your posterior chain.
2. Prone row
some bodybuilding champions have said that the overhead row is the best move to get a strong, wide back. The unique thing about this movement is that it will target several back muscles more specifically than other movements. If the movement is performed correctly, it will help to strengthen and thicken the mid-back.
How to complete the movement.
Starting from an upright stance, hold the barbell with a grip slightly above shoulder distance. Bend your knees slightly so that your body is partially forward while maintaining a neutral spine position. Move the barbell upwards to contract the latissimus dorsi and peak the contraction, keeping the upper body in a fixed position during the movement. Concentrate on pulling the elbows backwards, eliminating as much arm movement as possible. Using a booster band will allow you to pull up more weight and prevent the grip from limiting the movement.
3. T-barbell row
this movement is one of the favourite moves of one of the greatest bodybuilders of all time, mr arnold schwarzenegger. In the classic movie [pumping iron], he is also working his back with a few barbell pieces all the time. The beauty of this movement lies in its simplified nature. If you want a thicker back, the t-barbell row must be incorporated into your training routine.
how to complete the movement.
Place the barbell in a mine cover (if available) or snap it securely into a corner. Add the required number of barbell pieces to the side of the barbell facing outwards. Stand in the middle of the barbell with your knees slightly bent and your spine neutral (the starting position may be similar to a hard pull).
It is a good idea to take a v-handle and place it on the inside of the barbell piece. If not, you can just grab the barbell itself. Keeping your core tight and your spine in a neutral position, and start rowing the barbell upwards to the middle of your abdomen. Be sure to contract your shoulder blades and focus on keeping them still before starting the movement to eliminate bicep engagement.
4. Panhandle row
the popularity of this rowing variation is due to the hybrid movement created by coach glenn pendlebury, which utilises both hard pull and dip rowing techniques. The unique feature of the pendle row is that the weight comes to a complete stop at the end of the movement. Thus forcing increased stimulation of the latissimus dorsi in every movement. The additional effect of this movement is to increase explosive power, making it a valuable secondary exercise that improves the other main movements.
How to complete the movement.
Place the barbell on the floor as if it were a hard pull. Bend over the barbell so that your back is in a near horizontal position with the floor. Keep your chest straight and your spine neutral and push your elbows back behind your torso at the top of the movement. Lower the barbell to the floor so that it rests completely on the ground.
5. T-bar single arm row
although this particular exercise is not the most common back movement, it does not reduce its overall training effectiveness. This unilateral barbell movement allows you to focus on isolating each of the latissimus dorsi muscles. In some strength training exercises, it is considered the single best movement to promote complete muscle development. This movement is a bit like the dumbbell row as it activates one side of the back muscles unilaterally. However there are no other similarities.
How to complete the movement.
Start by holding one end of the barbell overhead in the corner or in a ground miner. Keep your hips elevated with the side of your body facing the barbell. Keeping your spine neutral, concentrate on pulling your elbows back over your torso. Some barbells may be slightly thicker at the end, so a booster band can be used, thus removing the grip limitation. When finished in the correct position, you will clearly see the latissimus dorsi that most people dream of.
6. Chest supported rowing
if you are struggling to feel the contraction of your back muscles, then don't use any other movements and do the chest supported barbell row first. For some people, this movement is better known as the bench will force the rest of the body to remain stationary and so can stimulate the latissimus dorsi tremendously. A number of other secondary muscles will also be stimulated, including the brachialis, middle deltoid, posterior deltoid and even the lesser circular muscles.
How to complete the movement.
Start by placing the plank bench at approximately the right height off the floor. If your gym has boxes available, use these to raise the bench to the proper height. Alternatively, use a 45lb barbell piece to lift the bench off the floor. Place the barbell directly under the middle of the bench. Place the desired weight on either side of the barbell, lie face down on the bench and hold the barbell firmly with a shoulder-width grip. Concentrate on lifting the barbell upwards until it hits the bottom of the bench. Maintain constant muscle tension while concentrating on pulling the elbows.
7. One-arm long barbell row
a common back problem that most fitness enthusiasts have is an unbalanced latissimus dorsi. This is mainly because most back exercises are performed on both sides at the same time. By incorporating a unilateral rowing movement into your workout, you are able to properly train each side separately to perfect the balance of your back muscles.
How to complete the movement.
Place the barbell in a fixed barbell tube or tightly against the corner. Add the required weight to the barbell, remembering that this is a one-sided exercise (and therefore the weight will be less). Stand next to the barbell and hold on to the front of the barbell. Transition to a bent over position and bend your knees slightly. Begin pulling the barbell upwards, contracting at the top for one second. Be careful to keep your upper body still and not rock throughout the movement.
with so many new back movements, plus the new traditional movements you have been training before, you will no longer complain that you can't train your back. The movements are not fixed, as long as you use them more flexibly, you can evolve a lot of effective training, you have to try to know the advantages of the movements, so hurry up and join the training program!
