Back Day 101:
Typically, I like to pair my back workouts with a push exercise such as a bench press, shoulder press, push-up, etc.
This allows me to hit a muscle group at least 3 times a week and also save some time in the gym throughout the week. I currently work out 4 days a week, going every other day.
A few things to remember when training the back:
*there re a lot of small muscles that make up the back therefore, train both vertically and horizontally.
*remember to retract your shoulders before pulling.
Staples:
•Pull-Ups
Key points:
THINK -squeeze -Pull with back
Squeeze your back together at the top of the movement
Control yourself on the way down (keep elbows facing forward)
•Wide Grip Lat Pull-Down
Key points:
Pull shoulders into your back before bringing the weight down
Think “break the bar” as you pull the bar down
DO NOT jerk the weight. Have control
Do not squeeze bar too tightly
•Cable Row (when targeting lower back)
Key points:
Body should be relatively straight (not 45 degrees leaning back)
Think shoulder blades down abs back -squeeze- pull elbows towards wall behind you
Back is slightly arched
Pull the bar towards your belly button
squeeze at the end of the pull.
•DB Pullover
Key points:
Try to stay flat on the bench (don’t arch too hard)
Slowly lower the weight over your head and FEEL the stretch in your lats.
Inhale on the way down, exhale hard on the way up.
As you can tell, the majority of back training involves thinking about your back before actually pulling the weight. Breathing in through your nose and out through your mouth really helps you to engage your back muscles during each rep. Try to avoid squeezing the bar too hard because it forces the biceps to work too hard. We want our back to take on the majority of the tension for better development. This also means to start with a weight you can control first before going too heavy and sacrificing form.
Workout developed by Isaac Bennett, Trainer, Forge. LLC. Consult your physician before implementing any exercise or nutritional plan.
