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BACK ULTIMATE GUIDE

BACK GUIDE

Ever wondered why your back is not developing or getting the lats size needed,

or not getting the shape as we see for alot of bodybuilders got you may lack the workout that needed

As we know it is 50% workout 50% nutrition as we are breaking tissue and rebuilding them

So if you are having the nutrition & you are getting developed everywhere else

except back that means 100% it is due to the lack of right movements, angles which hit these muscles.

Back is a very large & complicated muscle from Lower back to Lats to traps and in order to hit all of them

you should follow the below:

1. GENERAL TIPS:

If you have a stubborn back, I suggest to follow those below tips:

  1. Train back alone
  2. Eat more protein and calories in back day
  3. Do super or giant sets
  4. Sleep well

2. EXERCISES:

We will focus on the most dominant back workout that most of the successful bodybuilders do let us find out:

2.1 WIDE GRIP PULL-UP:

As it is one of the most popular back exercise the reason that it emphasize on upper lats,

If you are a beginner you will need to do it first on the machine and then later on you can do it with your bodyweight and novice bodybuilders will need to add some extra weight or add more weights on the machine

WIDE GRIP PULL-UP

2.2 BENT OVER BARBELL-ROW:

That workout is considered one of the oldest which was been used by Arnold, Nasser Elsonbaty, Dorian Yates as it work for most of your back muscles so it gives wideness and thickness for the whole back so cannot be considered an isolation but it will build a huge back

The Barbell Row: A Complete Guide | Form, Benefits, & Variations!
BENT OVER BARBELL-ROW

2.3 STANDING T-BAR CLOSE GRIP:

Furthermore, if you ever watched Ronnie coleman movie unbelievably that was one of the popular Ronnie exercises which developed his back, first of all, you need to maintain a flat back and legs locked

That exercise will develop your middle back (Rhomboids, and traps)

STANDING T-BAR CLOSE GRIP

2.4 CLOSE-GRIP SEATED CABLE ROW:

Grasp the cable grip with palms facing and pull your shoulder back, pull, squeeze then release slowly to starting position, many people cheat in that exercise but you won’t get the benefit unless you do it right

That exercise focus on your lats which is the largest back muscle

CLOSE-GRIP SEATED CABLE ROW:

2.5 CLOSE-GRIP PULLDOWN:

That is quite similar to the wide-grip pulldown that we covered but with a slight difference

And wide grip will activate longer motion which adds more stress on the lats and also work on the middle part

CLOSE-GRIP PULLDOWN

2.6 SINGLE ARM DUMBELL ROW:

Most focused lats exercises which each arm separate allows a more free and greater movement placing one hand on a bench

TIP: when releasing the dumbbell down try releasing your lats completely and allow starting position when your lats are not flexed

SINGLE ARM DUMBELL ROW

2.7 CHEST SUPPORTED DUMBELL ROW:

You will do that exercise by lying on an inclined bench face down with a pair of dumbbell row.

The benefit of that exercise is that there is no load on the lower back which make you focus on the movement

CHEST SUPPORTED DUMBELL ROW

2.8 CHINUP:

So, whether from a machine or a pullup bar hang with palm facing you so pull the bar till your chin is over the bar

That exercise emphasizes on upper back and biceps

Learn to Do a Chin-Up in 6 Weeks: Training Plan | Chin up, Workout  challenge, Training plan
Chinup

2.9 DEADLIFT:

That is the main lower back workout, as we always see the deadlift in the powerlifting battles,

It is also a core workout that will support all your major muscle groups

Deadlift

2.10 HYPEREXTENSION:

That simple exercise will target the spinal muscle, so lay on the machine with thighs against the pad

For advanced workouts add weights on your chest to increase stress

HYPEREXTENSION

Let us know your opinion in the comments section below…

 

FAQs

How can I grow my back effectively?

To effectively grow your back, focus on exercises like deadlifts, pull-ups, rows, and lat pulldowns, progressively increase the weight and intensity, and ensure adequate nutrition and rest for muscle recovery and growth.

How do you activate your back muscles?

To activate your back muscles, focus on exercises that target different areas, such as pull-ups for the upper back, rows for the mid-back, and deadlifts for the lower back, ensuring proper form to engage the muscles effectively and prevent injury.

How do I start back day?

Start back day with a warm-up to increase blood flow, like light cardio or dynamic stretches, followed by compound exercises such as deadlifts or pull-ups, progressively moving to targeted exercises like rows and lat pulldowns.

Mohammed Riad
Mohammed Riad
Mohammed Riad is not just any pro bodybuilder; he's a testament to discipline, dedication, and drive. His chiseled physique speaks volumes of his commitment to the sport, but there's more to Mohammed than meets the eye. Beyond the weights and the stage, he's an avid writer, seamlessly weaving his extensive knowledge of bodybuilding into compelling narratives. Mohammed's articles at The Body Builder, formerly know as Body Guider, bridge the gap between hardcore training techniques and the philosophy of bodybuilding, making them invaluable resources for both seasoned athletes and newcomers to the sport. His unique blend of physical prowess and intellectual depth has earned him respect both inside and outside the gym. Through his words and his physique, Mohammed Riad continues to inspire and enlighten the fitness community, proving that muscles and mind can, indeed, coexist powerfully.

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