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Perform this set of exercises to develop a strong and Big Back.


🔥 Pull-Ups


How To Do A Perfect Pull-Up

  1. Leap up and grip the bar with your hands shoulder width apart and your palms facing away from you. Hang with your arms fully extended, you can bend your legs at the knee if they’re dragging on the ground.
  1. Keep your shoulders back and your core engaged throughout. Then pull up. Focus on enlisting every upper body muscle to aid your upward endeavours.
  2. Move slowly upward until your chin is above the bar, then equally slowly downward until your arms are extended again.
  3. Aim for 10 pull-ups, but be prepared to fall short.

Do not be daunted if the idea of smashing out 10 pull-ups seems laughable right now, there are plenty of ways to build up to even your first full pull-up. Start by getting used to your own bodyweight by holding a dead hang for as long as possible without even bothering to try and pull yourself up.

🔥 Seated Cable Rows

Seated Cable Rows
Seated Cable Rows

Starting position

  1. Sit facing the cable row machine and place your feet on the foot rests.
  2. Grasp the double-row bar and slide your bottom backward until your knees are almost straight. You torso should be leaning forward and your arms and shoulders should be stretching forward.


  1. Exhale as you slowly lean backward, straighten your back, and pull the v-bar to your abdomen, keeping your elbows close to your body. Pull your shoulders back and stick out your chest at the top of the movement.
  2. Hold for a count of two and squeeze your back muscles.
  3. Inhale as you slowly lean forward and return the double-row bar to the starting position, with your arms and shoulders stretching forward and your lower back bent forward.
  4. Repeat for the recommended number of repetitions.

🔥 DEADLIFT “Rack Pulls”

DEADLIFT "Rack Pulls"
DEADLIFT “Rack Pulls”

Who Should Do Rack Pulls?

The below section breaks down the benefits of the rack pull based on an lifter’s/athlete’s sport goals and abilities.

Rack Pulls for Powerlifters and Strongman Athletes

Rack pulls can be used to increase overall pulling strength, develop stronger trapezius and back muscles, strengthen the posterior chain, and enhance grip strength. In addition, the rack pull can be used to increase lock out strength for lifters who have issues above the knee. Lastly, the rack pull can be programmed to maintain pulling volumes during periods where lower back stress management and/or recovery is key.

Rack Pulls for Weightlifters

Rack pulls, in Olympic weightlifting, are often called block pulls, which is essentially the same thing. Lifters will perform block pulls from various heights to increase strength and speed at specific segments of their pulls. This can be helpful for lifters who lack explosive strength in the second pull, have positional issues off the floor, or simply are looking to strengthen pulls without overtaking the lower back.

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