🔥HOT TOP BACK GAINS WORKOUT聽

鉁匰ets: 4 鉁匯eps: 8-10 鉁匯EST: 90 sec

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🔥聽HOT TOP BACK GAINS WORKOUT聽👇

✅聽You might have been training your back hard and heavy for a few years, used all kinds of specialized back programs, but you are nowhere near to the back development you鈥檝e always wanted. In this article, we present to you three exercises that Dorian Yates himself recommends that will enable you to increase back width considerably.

🚨聽Dumbbell pullover

✅聽Exercise details

  • Target muscle:聽Sternal (lower) Pectoralis Major
  • Synergists:聽Latissimus Dorsi, Triceps Brachii (long head), Posterior Deltoid,聽 Teres Major, Rhomboids, Levator Scalupae, Pectoralis Minor
  • Mechanics:聽Isolation
  • Force:聽Push
Pullover Exercises
Pullover Exercises

✅聽Starting position

  1. Lie perpendicular on a bench with only your upper back and shoulders being supported by the surface. Your head and lower body should be extending off the bench, with your lower body acting as a counterbalance.
  2. Hold a dumbbell with both hands directly above your chest, with your arms almost fully extended and your palms facing each other.

✅聽Execution

  1. Exhale as you slowly lower the dumbbell in a backward arc behind your head until your elbows are level with your ears.
  2. Hold for a count of two.
  3. Inhale as you slowly raise the dumbbell back over your head to the starting position using the same arcing motion.
  4. Repeat for the desired number of repetitions.

What Dorian actually recommends is a program consisting of three parts. The first part is doing Dumbbell pullover done, which is intended to target the lats and the upper back, the seconds part is doing Close neutral-grip pull-up, intended to put on mass and the third part is doing Straight-back seated cable row, intended to add thickness to the teres major and the rhomboid muscles.

🚨聽Close neutral-grip pull-up

  • Target muscle:聽Latissimus Dorsi
  • Synergists:聽Brachialis, Brachioradialis, Teres Major, Posterior Deltoid, Rhomboids, Levator Scapulae, Middle and Lower Trapezius, Sternal (lower) Pectoralis Major, Pectoralis Minor
  • Dynamic stabilizers (not highlighted):聽Biceps Brachii, Triceps Brachii (long head only)
  • Mechanics:聽Compound
  • Force:聽Pull

✅聽Starting position

  1. Grasp the double pull-up bars and hang with your arms and shoulders fully extended.
  2. You can cross your feet, keep your legs straight, or bend your knees.

✅聽Execution

  1. Exhale as you pull your body up until your chin rises above the bars.
  2. Hold for a count of two.
  3. Inhale as you lower your body until your arms and shoulders are fully extended.
  4. Repeat.

🚨聽Straight-back seated cable row

  • 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

✅聽Starting position

  1. Sit on the cable row machine and place your feet on the foot rests.
  2. Grasp the double-row bar and slide your buttocks backward until your knees are almost straight.
  3. 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

  1. Keeping your torso vertical, back straight, and elbows close to your body, exhale as you slowly pull the double-row bar to your abdomen.
  2. Hold for a count of two, stick out your chest, and squeeze your back muscles.
  3. Inhale as you slowly return the double-row bar to the starting position, with your arms and shoulders stretching forward.
  4. Repeat.
BACK GROW EXERCISES
BACK GROW EXERCISES

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