🔥 Back Tips Workout

🚨 Exercise details

  • ✅ Target muscles: None; the back in general
  • ✅ Synergists: Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major
  • ✅ Dynamic stabilizers: Biceps Brachii, Long Head of Triceps Brachii
  • ✅ Mechanics: Compound
  • ✅ Force: Pull
Back Tips Workout
Back Tips Workout

🚨 Starting position

  • Stand with a loaded landmine between your legs.
  • Bend at the hips and a little at the knees and grasp the landmine bar just under the plates with both hands. You can either interlink your fingers or place one hand over the other. Instead of grasping the landmine bar, you can also hook a double-row bar around it. Your back should be straight and close to horizontal.

🚨 Execution

  1. Keeping your elbows close to your body, exhale as you pull the landmine to your chest.
  2. Hold for a count of two and squeeze your back muscles.
  3. Inhale as you lower the landmine in a controlled manner until your shoulders stretch downward. Don’t allow the landmine to touch the floor.
  4. Repeat.
Landmine Row
Landmine Row

🚨 Comments and tips

  • Keep your back straight and close to horizontal.
  • Pull with your elbows, not with your biceps.
  • Keep your elbows close to your body.
  • If new to the landmine row exercise, start light to give your lower back time to adapt.
T-Bar Row
T-Bar Row

🚨 HOW TO EXECUTING T-BAR ROW: 

  • ✅Set up a barbell landmine and load a weight that you can row for multiple reps.
  • ✅Stand straddling the bar in an athletic stance, then wrap the towel around the bar and hold it with an overhand grip tightly in both hands.
  • ✅Squeeze your back muscles to row the weight up to your chest explosively.
  • ✅Immediately after lowering the bar, perform another row and hold for one second.
  • ✅Perform one more explosive rep, then hold for two seconds.
  • ✅Repeat the cycle, adding time until you reach 4 to 5 seconds per hold.

Your forearms will probably be fried from the grip challenge presented by the towel—but your back will also get a ton of work because of the long holds.

“The iso holds in between each regular row rep present a chance for you to perfect your row form and learn to squeeze your mid-back more effectively,” says Samuel. “Actively pull your elbows as high as you can, and check in with the rest of your body during each hold. Are you maintaining the natural arch in your back? Is your weight in your heels? Are you pulling hard for the full 3 or 4 or 5 seconds?”

To add the challenge to your workout, aim to perform 3 to 4 sets.

Build Solid Back | Long Bar Row
Build Solid Back | Long Bar Row

 

 

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