You’ve been training for a while now, wanting to achieve that Ronnie Coleman-sized back. Sweet, then I’m guessing you either achieved your goal or you are on your way to achieving it. Let me ask you this: how’s your form and back health going? Could be better, right? No shame in admitting it, we are all here to learn and grow.
This is where I step in with this article. These five bad boys will have your back straight as an arrow and keep you way from visiting “snap city” anytime soon.
You’ve probably done a few of these exercises, and some you probably haven’t even heard of. Whatever the case, you’ll be getting size and a healthy back with these five exercises. People in the gym will be calling you “Sir Lifts-a-Lot” because homie got jacked. I’ll stop with the bad jokes, here are the exercises:
Starting things off with a no-brainer. Deadlifts are one of the basics in the world of lifting. You get acquainted with it very early when you first start hitting the gym. It’s a great compound lift that builds strength and muscle. When doing them you need to keep your back straight, however, a slight curvature is fine but it’s preferred to keep the back straight as an arrow.
Also, before you lift the bar off the floor take a deep floor and hold your breath. That will increase stability.
This funny sounding workout is actually just a T-bar version of a one-arm dumbbell row. It’s great for adding size and definition on your back. So this one is a must add to your back routine. Not sure how to perform them? Here’s the dude that this exercise is named after, showing you how.
This one is very simple yet very effective and it’s a great way to work your lats. You kneel in front of the triceps pulldown machine, with the rope attached to the top pulley. Rotate your torso slightly forward, grab the rope as if you were to do a stiff pulldown or a kneeling triceps extension motion but you turn it into a row. Still don’t know how to do it? Fine, here’s a how-to video:
Still don’t know how to do it? Fine, here’s a how-to video:
Now, this is where things get interesting. In hitting the back and lats you probably either do rowing exercises or pulldown exercises. All that is fine, but lat pull-ins place the resistance directly out to the side of the body where it is then pulled inward. That way your lats get a far better stretch.
Dumbbell Incline Rows
I believe this one is pretty straightforward, just as the name says it’s a rowing exercise that you do with dumbbells and it hits your back. It’s great for back strength and thickness and it hits your entire back — traps, rhomboids, and small muscles of the mid and upper back.
What’s great about this exercise it’s a great way of perfecting your rowing form and you can’t use momentum to help you move the weights. So, you are forced to actually use muscles to lift weights, shocking I know. Also, since your upper body is supported on a bench, you reduce the amount of stress placed on your lower back, drastically.
So there you have it. Five new workouts to give a go next time you go to work on that barn door back in the gym. Some look weird and unusual but don’t judge a book by its cover; all five of these exercises are legit and used by bodybuilders. You have the “how” and the “why” and even if that isn’t helpful enough, you even got instructional videos. All you gotta do is workout!