The Technique For Back Training

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This Week’s Healthy Discussion

1. The Technique For Back Training

2. The Tool You Need for Gains

3. My Favourite Back Exercises

The Technique For Back Training

The back is typically divided into three sections when we look at what muscles we’re training.

Starting with the upper back, we have the rhomboids and the trapezius. When targeting the upper back we want to make sure we are flaring our elbows from 45 to 90 degrees. This is because it allows for the scapula to retract and give the upper back muscle’s the best leverage.

One thing that tends to get forgotten is getting a deep stretch on the eccentric of the row. We want to let our scapula fully protract to allow the traps and rhomboids to fully stretch before moving on with the concentric.

Using a chest support greatly helps with any variation of upper back rows.

Next we have the Latissimus Dorsi, where any frontal pulldown or row with our elbows tucked at our sides, will target this muscle.

The lats range of motion is very small so getting a full stretch isn’t always necessary when working the lats.

For your rows, stop once your elbow gets just beside your torso and then proceed with the eccentric.

The last portion is our Erector Spinae, where any hip hinge is going to improve this muscle greatly.

The Tool You Need for Gains

With back training, I have mentioned a few times about this one tool that will take you from not seeing any progress, to seeing progress incredibly quickly.

Lifting straps.

The benefit is unmatched and should be a requirement to use if you are trying to gain as much muscle as quickly as possible.

Make sure to go pick up a pair 🙂 

My Favourite Back Exercises

It took me a while to collect a few favourites for a back day but here we are:

1. Chest Supported Free Row

2. Assisted Pull-Ups

3. Prime Row

4. Lat Row

Give it a try and let me know what you think!