HOT 3 TOP BACK GROWTH EXERCISES

 LAT PULL – WIDE 

 T-BAR ROW 

 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: Pul

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 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.

 Comments and tips

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• 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.

 Straight-back seated cable row VS Medium-grip lat pull-down

 Exercise details

• Target muscles: None; the back in general (see synergists)
• Synergists: Middle and Lower Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major
• Dynamic stabilizers (not highlighted): Biceps Brachii, Triceps Brachii (Long Head)
• Mechanics: Compound
• Force: Pull

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 Starting position

• Sit on the cable row machine and place your feet on the foot rests
• Grasp the double-row bar and slide your buttocks backward until your knees are almost straight
• Lean backward until your torso is vertical. Your back should be straight, the cable should be pulled taut, and your arms and shoulders should be stretching forward

 Execution

• Keeping your torso vertical, back straight, and elbows close to your body, exhale as you slowly pull the double-row bar to your abdomen VS

 Keeping your head back and chest out, exhale as you slowly pull the bar down to the upper part of your chest.

• Hold for a count of two, stick out your chest, and squeeze your back muscles VS

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 Hold for a count of two and squeeze your shoulder blades together.

• Inhale as you slowly return the double-row bar to the starting position, with your arms and shoulders stretching forward VS

 Inhale as you slowly return the bar to the starting position, with your arms and shoulders fully stretched.

• Repeat.