drtbear1967
Musclechemistry Board Certified Member
4 Moves For A Bigger Back.
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Aside from describing the 4 main movements I do during a back workout it is important to establish that there are so many variations of each of these movements. Some small tweaks to any of these movements can change a lot of how you feel these exercises. In the future I would like to show a few variations to basic exercises that I believe you all could find beneficial.
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1. A vertical pull down movement: this will primarily target the bulk of the width of the back (latissimus dorsi) and when developed can give you the illusion of having a smaller waist.
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2: Horizontal row: this moment done properly can develop the mid portion of your back (mid trapezius & rhomboids) as well as being a good lat builder.
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3. Shrug Motion: this is achieved when the scapula rises. Small tip, take a wider than normal grip on these. Based on the fiber direction you get better develop with a wider than shoulder width grip.
.
4th bonus movement: when certain body composition is reached you can see a lot of the smaller muscles around the back of the shoulder that help everything move the way it needs to. I always throw in some rear delt flys or a face pull of some sort to target and keep these small muscles in good working order.
.
Aside from describing the 4 main movements I do during a back workout it is important to establish that there are so many variations of each of these movements. Some small tweaks to any of these movements can change a lot of how you feel these exercises. In the future I would like to show a few variations to basic exercises that I believe you all could find beneficial.
.
1. A vertical pull down movement: this will primarily target the bulk of the width of the back (latissimus dorsi) and when developed can give you the illusion of having a smaller waist.
.
2: Horizontal row: this moment done properly can develop the mid portion of your back (mid trapezius & rhomboids) as well as being a good lat builder.
.
3. Shrug Motion: this is achieved when the scapula rises. Small tip, take a wider than normal grip on these. Based on the fiber direction you get better develop with a wider than shoulder width grip.
.
4th bonus movement: when certain body composition is reached you can see a lot of the smaller muscles around the back of the shoulder that help everything move the way it needs to. I always throw in some rear delt flys or a face pull of some sort to target and keep these small muscles in good working order.
