Building a Muscular Back

Hi! Welcome to Hogg’s Blog

In this post I have some great exercises for building a broad and muscular back. It’s not just about having a massive chest and arms anymore! Working out your back will give you a more well rounded physique.

I have detailed four simple movements to work on your Latissimi dorsi (Lats) and rear deltoids (delts) as the main muscles hit. These movements will also work your triceps, traps & biceps.

Form is very important here, as it is with every movement. It is anti-productive going for heavy weights straight away without perfecting the form. Lets learn to walk before we run!

The first movement is the Seated Cable Row:

1: Sit on the machine with your knees slightly bent. I have used a close grip V bar here.
2: Sit upright with your back slightly arched and extend your arms
3: Pull the bar close to your body, squeezing your shoulder blades together and keeping your elbows tight.
4: Extend the bar back to the starting position to complete the rep.

Sets: 4    Reps: 8-10    Time: Each rep 2-3 seconds    Rest: 20-30 seconds between sets
Tip: Keep your back arched and pull the bar into your lower stomach for the best results

 

Second we have Lat Pull Down

1: Adjust the machine to fit to your height and sit so the padded bar keeps your legs in place
2: Hold the bar with your hand wide apart, fully extending your lats upwards.
3: Keeping your back arched and chest pushed out, pull the bar down until it is just by your chin.
4: Slowly raise the bar back to the starting position, keeping resistance the whole way back up.

Sets: 4    Reps: 8-10    Time: Each rep 3-4 seconds    Rest: 20-30 seconds between sets
Tip: Keep your chin up and shoulders back to target the lats

 

Now we move on to Rear Delt Fly

1: Adjust the machine so that the hand holds are the same level as your shoulders
2: Keep your back arched, your shoulders back and your chest pushed out. This will target the rear delts instead of the shoulders.
3: In a semi-circular motion, pull your hands out and back to your sides, contracting your rear delts
4: Briefly squeeze your delts while holding the weights back to increase blood-flow
5: Return to the starting position while keeping the tension during the entire movement

Sets: 4    Reps: 8-10    Time: Each rep 2-3 seconds    Rest: 20-30 seconds between sets
Tip: Keep your back arched and chest pushed up high to target the delts fully


Lastly, we have the most simple movement on this post, Pulls Ups. 

I have used an assisted Pull Up machine below to keep the form perfect and to take some weight off. Aim to reduce the weight (making it more difficult) every couple of sessions to see a difference!

1: Choose an appropriate weight (if using assisted machine).
2: Grip the outer handles, keep your knees on the edge of the seat and lean forwards.
3: Fully hang your body, extending your lats.
4: Slowly pull your body up so that your chin goes just over the bar.
5: Return back to the starting position for one rep

Sets: 4    Reps: 8-10    Time: Each rep 3-4 seconds    Rest: 20-30 seconds between sets
Tip: Look directly above you and keep your chin up during the movement.

 

 

Advertisements

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s