🔥聽HOT 3 TOP BACK GROWTH EXERCISES

🚨聽LAT PULL – WIDE聽💪

LAT PULL - WIDE
LAT PULL – WIDE

🚨聽T-BAR ROW聽

✅聽Exercise details

  • Target muscles:聽None; the back in general
  • Synergists:聽Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major
  • Dynamic stabilizers:聽Biceps Brachii, Long Head of Triceps Brachii
  • Mechanics:聽Compound
  • Force:聽Pul
T-BAR ROW聽
T-BAR ROW

✅聽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鈥檛 allow the landmine to touch the floor.
  4. Repeat.

✅聽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.

🚨聽Straight-back seated cable row VSMedium-grip lat pull-down

✅聽Exercise details

  • Target muscles:聽None; the back in general (see synergists)
  • Synergists:聽Middle and Lower Trapezius, Rhomboids, Latissimus Dorsi, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Sternal (Lower) Pectoralis Major
  • Dynamic stabilizers聽(not highlighted): Biceps Brachii, Triceps Brachii (Long Head)
  • Mechanics:聽Compound
  • Force:聽Pull
Straight-back seated cable row VS聽Medium-grip lat pull-down
Straight-back seated cable row VS聽Medium-grip lat pull-down

✅聽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

✅聽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

🔥聽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

🔥聽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

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

  • Repeat.

 

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