🔥 Exercises for Shredded Huge Back
Now are you ready to work your back more? Get started with 3th of my favorite exercises to work your entire back.
🔥 1) Lat Pulldown
While you can’t beat the chinup as a back exercise, the lat pulldown is also great for increasing muscle. In fact, bodybuilders swear by it. Get the most out of the move by performing the exercise at a slow, controlled tempo. You should “feel” your lats working each rep. Do 8 to 12 reps like this, making sure your upper body remains in nearly the same position from start to finish.
DO THIS: Sit down at a lat pulldown station and grab the bar with an overhand grip that’s just beyond shoulder width. Without moving your torso, pull your shoulders back and down, and bring the bar down to your chest. Pause, then slowly return to the starting position.
🔥 2) STANDING CABLE PULLOVERS
1) Place a straight-bar or EZ-curl bar attachment as high up on a cable stand as possible.
2) Grab the attachment using an overhand grip, hands spaced shoulder-width apart, maintaining a roughly 30 degree bend in your elbows.
3) Keep a solid stance with your feet at about shoulder width apart, either directly side by side or with one foot slightly in front of the other.
4) With your lower back slightly arched, chest puffed out and torso leaning forward, pull the cable attachment down in a circular motion until your arms are at your sides and you feel a strong contraction in your lats. Focus on driving the resistance down using your elbows rather than your hands in order to maximize lat activation.
5) Raise the bar back up under control until it is directly overhead and the lats are stretched before pulling the weight back down again.
Keep in mind that because everyone has a different body structure and varying shoulder flexibility, the optimal distance from the machine and the range of motion will vary a bit from person to person.
You’ll need to experiment with the movement to find the position for yourself that produces the strongest contraction in the lats and that feels most comfortable on your shoulders and elbows.
My suggestion is to perform these as a finishing movement at the end of your lat workout after your compound vertical and horizontal pulling movements have been completed, for 3-4 sets of anywhere from 8-12 controlled reps.
Although a fairly uncommon exercise, standing cable pullovers allow you to hit your lats using a different angle than traditional pull ups, pulldowns and rows and are a great way to round out your workout for maximum lat stimulation and growth.
🔥 3) T-BAR ROW
✅ STEP 1
- Load one end of a barbell. Straddle the barbell and push your hips back until your back is at a 45-degree angle to the floor. Extend both arms downward and hook the V-handle under the bar and grab it with both hands.
✅ STEP 2
- Squeeze your shoulder blades together and drive your elbows back, pulling the bar up toward your chest. Pause and return to starting position.