It’s easy to walk into the gym, plop down on any back machine, and haphazardly rep out on some hastily made piecemeal program. But if your goal is to get the absolute best out of your back training, then take a look at these four back workouts tailored to specific needs. The Best ...
2) WHY ARE BACK WORKOUTS IMPORTANT? The back is not just one big torso muscle so we shouldn’t think that lat exercises like a few sets of pull-ups or bent-over row will adequately train the back. Lat-focused training only works a fraction of the muscles that comprise the back and ...
But this is one aspect of back thickness workouts. But to fully understand what muscles contribute to a thick back, we must know basic back anatomy. Table of Contents [show] Back Anatomy The back is comprised of many muscles. But the ones responsible for back thickness are: Lower, mid, ...
This classic move is one of Calabrese's favorite back workouts for women at home. How to: Lie face down on the floor, reaching your arms straight out in front of you. Squeeze your glutes and lower back to raise your legs, arms, and top of your chest off the floor. Hold for a ...
Jumping pull-ups are an effective strength and conditioning exercise, but that doesn’t mean you need to do them all the time, or even at all. There are several variations and alternatives you can use to keep your workouts productive and interesting: ...
Supersets involve doing two exercises back-to-back, e.g., push-ups and pull-ups. Doing supersets halves the amount of time you spend resting, making workouts as time efficient as possible. I now build all my workouts around supersets, so I’m either in and out of the gym in minutes...
Why it’s great:Pull-ups and chin-ups mainly target the lats but also engage the biceps, rhomboids, and traps. Bent Over Rows:back workouts How-to:Holding a barbell with an overhand grip, bend your knees slightly and hinge at the waist. Pull the barbell to your lower ribcage and then...
Incorporate compound movements into your back workouts, like deadlifts, rows, and pull-ups. Be sure to include both vertical pulling movements, like pull-ups or lat pulldowns, and horizontal rows, like bent-over rows or cable rows. Progressive overload is another key piece to this back-...
The lat pulldown is an excellent replacement for pull-ups. This exercise keeps constant tension on your upper lats. How to Do the Lat Pulldown Set up on a lat pulldown machine with your thighs secured comfortably under the padding and grasp the wide bar with a wide grip (farther than sh...
Whenusing pausesin pull-ups, some great starting places are at the top of the movement (when a full contraction is needed) and at the midway point (when your elbows are at about 90 degrees). Ensure you arethoroughlywarmed upfor this and pay attention to anysharp pains in your elbows. ...