IF YOU WANT TO BUILD A "V" SHAPED BACK READ THIS:
Many of you are training back with no idea how to properly target your lats or upper back muscles.
This thread will save you from just pulling weight around and missing out on gains.
Here are 6 exercises that will help you build the back of your dreams:
This thread will save you from just pulling weight around and missing out on gains.
Here are 6 exercises that will help you build the back of your dreams:
First we'll focus on lat (back width) exercises.
Anatomy of the lats:
The lat has 3 main divisions
- thoracic (upper)
- lumbar (mid)
- iliac (lower)
You want to pick exercises that bias each of these areas.
Anatomy of the lats:
The lat has 3 main divisions
- thoracic (upper)
- lumbar (mid)
- iliac (lower)
You want to pick exercises that bias each of these areas.
Lat exercise set-up:
Proper set-up is crucial for the lats to have proper leverage (do the work).
Keep your chest down and spine neutral on any lat-focused exercise.
There should be no momentum coming from your torso, it stays stationary.
Proper set-up is crucial for the lats to have proper leverage (do the work).
Keep your chest down and spine neutral on any lat-focused exercise.
There should be no momentum coming from your torso, it stays stationary.
Lat exercise execution:
Lats are biased best with a neutral grip
You want to focus on driving your elbow as far down as possible right when you start moving the weight
The elbow should stay tight to the side and not come past the torso - if it does, the upper back takes over
Lats are biased best with a neutral grip
You want to focus on driving your elbow as far down as possible right when you start moving the weight
The elbow should stay tight to the side and not come past the torso - if it does, the upper back takes over
1. Single Arm Standing Hammer Lat Row
Targets: Lats (upper/mid lat)
Focus on full range of motion and driving the elbow down into the hip.
Targets: Lats (upper/mid lat)
Focus on full range of motion and driving the elbow down into the hip.
2. Lower Lat Cable Pulldown
Targets: Lats (mid/lower lat)
Remember focus to think of your hand as a hook and drive the elbow as far down as possible.
Your arm should not bend too far past 90 degrees.
Targets: Lats (mid/lower lat)
Remember focus to think of your hand as a hook and drive the elbow as far down as possible.
Your arm should not bend too far past 90 degrees.
3. Thoracic Lat Cable Row
Target: Lats (upper lat)
This one requires you to pull low to high to target the upper lat area.
Target: Lats (upper lat)
This one requires you to pull low to high to target the upper lat area.
Other great lat exercises:
• Chin-ups
• Neutral grip pull-ups
• Neutral grip pull arounds & pulldowns
• DB bent over row (lat focused)
• Chin-ups
• Neutral grip pull-ups
• Neutral grip pull arounds & pulldowns
• DB bent over row (lat focused)
Upper Back (back thickness) Exercise Execution:
When training to bias the upper back you want to arch your back.
The goal is to pull your elbows as far down/back as you can letting them travel behind the torso.
Remember to control the weight through a full range of motion.
When training to bias the upper back you want to arch your back.
The goal is to pull your elbows as far down/back as you can letting them travel behind the torso.
Remember to control the weight through a full range of motion.
4. Upper Back Neutral Grip Hammer Row
Targets: rear delts, rhomboids, traps
Focus on driving the elbows as far back as possible and pinching your shoulder blades together.
Targets: rear delts, rhomboids, traps
Focus on driving the elbows as far back as possible and pinching your shoulder blades together.
5. Lat Pulldown
Targets: teres, rear delts
This exercise has been misnamed as it is primarily an upper-back (not lats) exercise.
Keep wrist and elbow stacked.
Focus on arching your back and driving your elbows down as far as possible.
Targets: teres, rear delts
This exercise has been misnamed as it is primarily an upper-back (not lats) exercise.
Keep wrist and elbow stacked.
Focus on arching your back and driving your elbows down as far as possible.
6. Rhomboid Hammer Row
Targets: rhomboids, rear delt
Flare your elbows to slightly below shoulder height as you row to target the rhomboids.
Drive the elbows out and back.
Targets: rhomboids, rear delt
Flare your elbows to slightly below shoulder height as you row to target the rhomboids.
Drive the elbows out and back.
Other great upper back exercises:
• Pull-ups
• DB bent over row (upper back focused)
• Incline rows
• Cable rhomboid row
• Cable rear delt row
• Pull-ups
• DB bent over row (upper back focused)
• Incline rows
• Cable rhomboid row
• Cable rear delt row
Now you know how to target different areas of your back.
Pick 1-2 exercises from both the lats and upper back sections for a complete back workout.
For more specific muscle-building tips, check out this thread.
Pick 1-2 exercises from both the lats and upper back sections for a complete back workout.
For more specific muscle-building tips, check out this thread.
TL;DR - Back Building Exercises
Lats:
1. Single Arm Hammer Lat Row
2. Lower Lat Cable Pulldown
3. Upper Lat Row
Upper back:
4. Upper Back Neutral Grip Hammer Row
5. Lat Pulldown
6. Rhomboid Hammer Row
Lats:
1. Single Arm Hammer Lat Row
2. Lower Lat Cable Pulldown
3. Upper Lat Row
Upper back:
4. Upper Back Neutral Grip Hammer Row
5. Lat Pulldown
6. Rhomboid Hammer Row
Thanks for reading, I hope you enjoyed.
Please RT the first tweet to share with others who want to build their back.
Follow me @ChamberofFit for more fitness, nutrition, and health content.
Please RT the first tweet to share with others who want to build their back.
Follow me @ChamberofFit for more fitness, nutrition, and health content.
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Today is always the best day to start losing fat 🔥
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