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🔥Â HOT 3 TOP BACK GROWTH EXERCISES
🚨Â LAT PULL – WIDEÂ 💪
🚨Â T-BAR ROWÂ
✅Â Exercise details
- Target muscles:Â None; the back in general
- Synergists:Â Latissimus Dorsi, Middle and Lower Trapezius, Rhomboids, Teres Major, Posterior Deltoid, Infraspinatus, Teres Minor, Brachialis, Brachioradialis, Pectoralis Major
- Dynamic stabilizers:Â Biceps Brachii, Long Head of Triceps Brachii
- Mechanics:Â Compound
- Force:Â Pul
✅Â Execution
- Keeping your elbows close to your body, exhale as you pull the landmine to your chest.
- Hold for a count of two and squeeze your back muscles.
- Inhale as you lower the landmine in a controlled manner until your shoulders stretch downward. Don’t allow the landmine to touch the floor.
- Repeat.
✅Â 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.
🚨Â Straight-back seated cable row VSÂ Medium-grip lat pull-down
✅Â Exercise details
- Target muscles:Â None; the back in general (see synergists)
- Synergists:Â 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:Â Compound
- Force:Â Pull
✅Â 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
✅Â 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
🔥Â 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
🔥Â 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
🔥Â Inhale as you slowly return the bar to the starting position, with your arms and shoulders fully stretched.
- Repeat.
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