in ,

7 BEST BARBELL MOVES FOR BUILDING A BIG BACK

Last Updated on January 7, 2021

How to Perform

The bar begins on the floor similar to a deadlift. Position yourself over the top of the bar so that your back is in a near horizontal position relative to the ground. Maintain a tight upright chest, neutral spine, and drive the elbows back behind the torso at the peak of the movement. Lower the weight towards the ground and let it come to a complete stop on the ground.


 

5- Meadows Row

rmr-back-july-august-al-workout

Although this particular movement is not the most common back exercise it does not detract from its overall effectiveness.  The unilateral nature of this barbell movement will allow you to focus on isolating each lat muscle independently. In some circles it’s known as the single best exercise for complete muscle growth. The movement has some resemblances to its sister exercise the dumbbell row as it unilaterally activates each side of the back. However, this is where the similarities end.

How to Perform

Begin by positioning the bar in a corner or landmine attachment. Place your hip closest to the bar in a position higher than the other hip.  Maintain a neutral spine and focus on driving your elbows back beyond your torso. Some bars may be slightly thicker at the end therefore wrist straps may come in handy as grip strength is not a limiting factor. When executed in the proper fashion, you will see detailed lat development most amateur bodybuilders could only dream of.


 

6- Chest-Supported Row

back pose

If you are struggling to feel the back muscle contraction then look no further than the chest supported barbell row. Better known as the Chinese row to some individuals, this movement allows for extreme lat activation as the bench will force the rest of the body to maintain a stationary position. Several other secondary muscles will be stimulated including the brachialis, lateral deltoid, posterior deltoid, and even the teres minor.

How to Perform

Begin by placing a flat bench at a heightened level approximately 2-3 feet off the ground. If your gym has boxes available use these to elevate the bench to the appropriate height. Otherwise use 45 pound plates to lift the bench off the ground. Position the bar directly underneath the middle of the bench adding the desired amount of weight to each side. Lie face down on the bench and firmly grip the bar about shoulder width apart. Concentrate on lifting the weight upwards until touching the bottom of the bench. Maintain constant muscle tension while focusing on pulling through the elbows.

Comments

Leave a Reply

Your email address will not be published. Required fields are marked *

Loading…

0

Comments

0 comments

6-WEEK POWER ABS ROUTINE

BUILD A BIGGER BACK WITH THE DEADLIFT