🔥 HOT 3 TOP BACK GROWTH EXERCISES

🚨 LAT PULL – WIDE 💪

LAT PULL - WIDE
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
T-BAR ROW 
T-BAR ROW

✅ 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

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

✅ 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

🔥 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.

 

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