admin
Last Updated on January 7, 2021
This training tool is all you’ll need to knock out these seven back-blasting exercises.
Back in Play
Have you always wanted a back with wings so wide feel you could fly? Do you strive to obtain a V-tapered backside so thick that it pops out of any shirt you wear? In order to achieve the back of your dreams focus must be placed on compound barbell movements using progressive overload techniques.
While the latissimus dorsi is the largest primary muscle group of the back, there are several other secondary groups crucial for building the complete x-frame. These seven compound movements with a barbell will not only significantly develop your lats but also aide in strengthening your rhomboids, serratus, and all areas of the trapezius muscles.
1- Dead Lift
Quite possibly the single best muscle builder of all-time, this movement will simultaneously engage all parts of your posterior chain. Every single last muscle fiber from the latissimus dorsi down to the rhomboid minor will be targeted with sets of heavy deadlifts.
How to Perform
The setup of the deadlift is the most crucial key necessary for properly executing the lift. Walk up and position your feet mid-bar while grabbing at about a shoulder width distance. While maintaining a tight core bend your knees downward until the bar just about touches your shins. Engage your lats keeping a straight back, lifting your chest, and most importantly keeping a neutral spine. Pull straight upwards until you reach the standing position for the lockout. In addition to working every last bit of muscle tissue on the back you’ll be improving core stability and activating countless secondary muscles throughout your entire posterior chain.
2- Reverse Grip Bent-Over Row
Current 5 time reigning Mr. Olympia stated that reverse grip bent-over rows are the single best exercise for achieving a strong, wide back. The uniqueness of this particular movement lies in the fact that it explicitly targets several back muscles compared to other exercises. When properly performed, this exercise will assist in strengthening and thickening the mid portion of your back. Careful stepping on stage because your Christmas tree back will light up the audience.
Comments
0 comments