Tag: Back
Nick Walker Shares Back Workout Used During Offseason To Build Incredible Size
Nick Walker continues his offseason prep for the Olympia with huge workouts including this one to build his back.
Nick Walker put together an incredibly successful rookie season and it now one of the top performers in bodybuilding. He decided early on to put all of his focus into the 2022 Olympia and he is doing just that. Walker recently shared a huge back workout that will build width and thickness.
Walker finished as the Arnold Classic champion last year before finishing fifth in his first Olympia in October. He is looking to build off this performance and it was the reason he did not defend his title in Columbus this year.
The Mutant has decided to make some changes this offseason. That includes increasing his number of rest days and training different body parts together. This session, he hit a massive back workout and ended with some hamstring work. Walker shared the workout on his YouTube page where viewers can watch and see what he has to say on the regimen.
Cable Pull-Downs
The workout began with cable pulldowns as a way to warm up the muscles in the back. He explained that this is a way to “get the lats fired up” before going into the rest of the workout. Walker hit cable pulldowns for five sets of 12-15 reps. He performed the reps slowly, which is a method he uses often to focus on technique and exhaust the muscles more and more.
Bent Over Reverse-Grip Barbell Rows
Nick Walker moved to the upper back next and bent over reverse-grip rows were on the list. He performed this exercise with a barbell and worked up to 315 pounds at the end. The barbell row is a favorite of many to build the upper back and Walker decided to hit it with a reverse grip. He performed a few reps before getting up to his final weight for 10 reps.
One-Arm Dumbbell Rows
One-arm dumbbell rows are a way to isolate each side of the back. Walker was ready right away here with no arm up needed. He performed two sets of 12-15 reps using the 150-pound dumbbell. This was a quick part of the workout before he moved onto the next item.
Drive-Piece Machine Rows
Nick Walker continued with more rows bu this was a bit more in-depth. He decided to mess around with the degree and extent of resistance during this exercise. Walker hit two sets to warm up before taking on his new method.
“I’m going to hit them with the 10-10-10… Pin it from where it makes harder to stretch. Then we’re going to do 10 when it’s harder to stretch in the shortened position. Then 10 when it is hard in the whole thing.”
Seated Free-Motion Cable Pull-Down
This exercise saw four sets. ick Walker began with his first working set then took on a rest-pause method. He performed 15 reps followed by 15 seconds of rest. Walker then did five more reps, rested 15 seconds, then finished with four reps. This machine had the pulleys wide, which allowed for a better range of motion.
Machine Rows
One set of machine rows ended the workout. Walker once again performed the rest-pause method. He began with 10 reps before resting 15 seconds then finished with some more reps.
Nick Walker decided to hit hamstrings before leaving the gym. He completed lying leg curls and belt squat RDL to target the back of the legs.
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All-Time Best Back Exercises For the Perfect V-Taper
Best Exercises For Building A V-Taper
A V-taper is a result of a combination of factors and months, if not years, of hard work. Building a cobra back requires you to target your back from all angles and put equal focus on your upper, lower and middle back.
Just like us humans, all exercises aren’t created equal. A few exercises are more effective at building a wide and thick back than the others. You need to have a perfect mix of isolation and compound exercises in your back workouts to build the perfect V-taper.
Deadlifts
Deadlifts are the king of back exercises. It’s a compound (multi-joint) movement which can help in developing muscle mass, conditioning, and strength. Your goal while performing the deadlifts should be to lift heavier weights while keeping the rep-range low.
Not only will deadlifting help you in building your back but will also improve your core strength. A stronger core can result in better stabilizers which can help in performing all the other exercises.
Bent Over Single Arm Dumbbell Rows
Bent over dumbbell rows are a great exercise for developing your upper and middle back. Following a full range of motion while performing the exercises mentioned in the article is critical to ensuring you don’t leave any gains on the table.
Use accessories like the wrist straps to hold onto the weight. While performing the back exercises, your forearms are prone to giving up before your back. Using wrist straps can help you better focus on your back by eliminating your grip strength.
Lat-Pulldowns
While the rowing movements help in building the thickness in your back, pulldowns focus on the width. At the beginning of your back workouts, warm-up by performing 50 reps (in 2-3 sets) of the pull-ups.
Make sure you don’t use momentum by swinging back and forth to pull the bar to your chest. Maintain a strict form, and you’ll feel the wings growing out of your back. Just don’t go skydiving with your new wings.
Hyperextensions
The lower back is one of the most overlooked muscles when it comes to back training. The presence of a well-defined lower back can make or break a picture-perfect V-taper. Adjust the hyperextension machine so it doesn’t recruit your hams while performing the exercise.
If the bodyweight version of the hyperextensions is too easy for you, feel free to add resistance by using weights. Maintain a slight arch in your back throughout the exercise, and pause and contract your lower back at the top of the movement.
Seated Cable Rows
Seated cable rows target your middle back and can improve the separation in your back. Most people make the mistake of swinging back and forth while performing the seated cable rows.
Maintain the natural curvature of your back and push your chest out while performing the exercise. Contract your back as you bring the handle attachments of the pulley machine to your sides.
Which is your favorite back exercise? Let us know in the comments below. Also, be sure to follow Generation Iron on Facebook and Twitter.
*Header image courtesy of Envato Elements
Kettlebell Sumo High Pull — How To, Variations and Muscles Worked
The kettlebell sumo high pull (or kettlebell sumo deadlift high pull) is a functional exercise that also builds strength and muscle throughout the entire body. It combines a deadlift and upright row, and, therefore isn’t just a simple movement which is why it’s so effective. Consequently, it’s not the best option for beginners to try…
3 Ways to Feel Your Back
3 Ways to Feel Your Back
Back training is plagued with people not actually training their back. Sounds counter intuitive, I know. Rows, pulldowns, and pull ups are supposed to grow giant backs, but if you feel nothing but your arms, that’s a problem.
Many people would tell you to simply think about your back more, but this is pointless or even counterintuitive advice. You want your natural mechanics to stimulate your back, not being forced to think about a muscle you can’t even see every set.
Mind muscle connection research shows that this can reduce the load performance as well. So here are 3 better ways to feel your back and thus start growing it like a champ.
Fix Your Pulling Mechanics
Your arms inevitably have to be involved in many common back exercises. They’re supposed to experience some growth during rows, pull ups, and pulldowns. That’s not the issue, so the goal isn’t less arms, but more back.
Here’s how:
Pull with your elbows. Whether it’s a horizontal movement like a row or a vertical movement like a pulldown, your intent is to pull with your elbows not your hand. Your elbow is the main lever that’s closer to your back and will help shorten that muscle. Your hand is simply a secure hook to attach load so the lever has resistance. Your hand is essentially a necessary evil to increase force production which is fine as long as you pull with your elbow. For rows, think about initiating with your elbow and driving it back. For pull ups (and pulldowns), think about driving your elbows towards your hips. Doing this alone may even improve your pull up technique and increase the range of motion.
Don’t lock your scaps. I don’t know how this advice has infected our industry for so long, but pulling exercises are the last exercises you want to lockdown your shoulder blades. Your shoulder blades are a cornerstone to pulling mechanics and help contract key back muscles. If you lock those down, you lose their force output which forces the arms to do more work. There’s literally no benefit to locking down your scaps no matter what people regurgitate about the stability benefits. Let the scaps move naturally and roam free.
Reach and arch with your pull. Training through a full range motion increases the stretch and shortening of a muscle. This allows mechanical tension to be applied more across a muscle’s length. With back training, many people miss out on this. The back can continue to stretch as you reach further with your rows and pulldowns. This causes some back rounding which is ok. For pullups, you stretch further by sinking your body down and letting your shoulders and scaps rise as high as they can at the bottom of the rep. On the opposite end of the spectrum, you get the muscle further shortened by arching at the end of a row/pulldown or at the top of a pull up.
Use Straps
The mantra that straps are for wimps will be internalized at your detriment. Many people think harder is better. Sure lifting strapless is harder, but it makes it harder for your forearms not to mention compromising the load your back can handle.
This is problematic because your mechanics might be good, but you may not be feeling your back simply because it’s not forced to do any work.
To recruit more muscle fibers especially those valuable fast twitch fibers, you have to push towards failure. In this context, I’m not talking about merely failing the movement, but I’m talking about the specific muscle giving out.
During an upper body day, your forearms are used in everything from curls, presses, and lateral raises. Add in your back work and your forearms are exhausted. You might fail the movement thinking your back is trained, but really your forearms let you down and can no longer manage the load.
While this happens, your back is kicking back drinking a margarita because it barely had to work.
So straps allow lifters to rest their forearms thus allowing the stress to funnel towards those back muscles. This will get you not only feeling your back, but allow you to push towards failure to get some serious growth going.
Oh, and if straps are uncomfortable, try versa grip or any sort of grip assist. The same principle applies.
Go Lighter
The back just like any other muscle. It can grow from a variety of rep ranges, but certain exercises don’t lend themselves great to heavy loading, especially for the goal of hypertrophy.
Ever do a really heavy sumo deadlift, barbell bench press, or bent over barbell row? Yeah these exercises feel hard, but doing them heavy simply feels hard overall, not on the local muscle.
Heavier loads apply more force on other structures like your joints and connective tissues. This requires more stabilization from your core and other muscles. Any deviation in form is met with more stabilization because of the high load.
In the case of a barbell row, your hamstrings, low back, and core are stabilizing the load. Even if you use straps, a heavy row under 5 reps won’t get your back that pumped feeling you desire.
So while heavy is cool when your gym crush walks by, it’s not always conducive towards your goals.
To feel your back, it’s important to go lighter. I’m talking 8-12 or even 12-20 rep range. Tell me by the time you reach a 20-rep failure set that you don’t feel your back more. It’ll be lit like a Christmas tree. Ok, not the best metaphor, but you get the idea.
Don’t Overthink Back Training
Literally speaking, don’t overthink feeling your back. It’s not necessarily a brain thing. It’s a matter of environment. Set up your execution properly, use straps to aid those limiting forearms, and provide an appropriate load (lighter load).
Do the following and you’ll feel your back without even trying. That should be the goal of good back training.
Back At It: Top 3 Back Exercises For Beginners
Here are some of the elite back workouts for beginners to try!
So you are the newbie in the gym, and the back can be quite a complex muscle to understand and train. And just because you can’t see your back in the mirror doesn’t mean you should ignore it.
A good muscular back will give your physique a wide and powerful look, and it will also give you the illusion of having a smaller waist.
So how do you build a strong V shape back? Well I am going to detail my top 3 back exercises that will hit your lats, middle and lower back.
Middle Back (Rhomboids)
The middle back is attached to the lats around the shoulder blade region and is involved in moving and stabilizing the shoulder blades, as well as helping the lats move the arms.
Exercise 1
Seated one arm cable row:
To get into the starting position, first sit down on the machine and place your feet on the front platform provided, making sure that your knees are slightly bent and not locked.
Lean over as you keep the natural alignment of your back and grab the single handle attachment with your left arm using a palms-down grip.
With your arm extended pull back until your torso is at a 90-degree angle from your legs.
Your back should be slightly arched and your chest should be sticking out.
You should be feeling a nice stretch on your lat as you hold the bar in front of you.
The right arm can be kept by the waist, and this can be the starting position of the exercise.
Keeping the torso stationary, pull the handles back towards your torso while keeping the arms close to it as you rotate the wrist, so that by the time your hand is by your abdominals it is in a neutral position (palms facing the torso).
Breathe out as you perform that movement.
At that point you should be squeezing your back muscles hard.
Hold that contraction for a second and slowly go back to the original position while breathing in.
Repeat for number of sets and reps below
Number of sets: 3
Number of reps per set: 12-15
The reason I’ve selected cables instead of a single arm dumbbell row is to ensure that you control the positive and negative parts of the movement.
Lats (Latissimus Dorsi)
The lats are located right under the armpits and stretch down attaching to the waist. Their function is to bring the arms down and backward.
Exercise 2
Close grip lat pulldown:
Sit down on a pull-down machine with a wide bar attached to the top pulley.
Make sure that you adjust the knee pad of the machine to fit your height.
These pads will prevent your body from being raised by the resistance attached to the bar.
Grab the bar with the palms facing forward using the prescribed grip.
Note regarding hand positioning.
Wide: For a wide grip, your hands need to be spaced out at a distance wider than your shoulder width.
Medium: For a medium grip, your hands need to be spaced out at a distance equal to your shoulder width
Close: For a close grip, your hands need be at a distance smaller than your shoulder width.
As you have both arms extended in front of you – while holding the bar at the chosen grip width
Bring your torso back around 30 degrees or so while creating a curvature on your lower back and sticking your chest out, this is your starting position.
As you breathe out, bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
Repeat for number of sets and reps below
Number of sets: 3
Number of reps per set: 12-15
Again I’ve selected cables and not body weight/ weighted pull ups is to ensure correct form, and to ensure that positive an negative parts of the movement are controlled
Now the next exercise doesn’t involve cables but many people seem to neglect the lower back, one of my favourites is the rack pull.
Lower Back (Erector Spinae)
The erector spinae, is a group of muscles that originate that extend vertically along the length of the back. They lie on each side of the vertebral column and extend alongside the lumbar and spine, and thus helps protect the spine.
Exercise 3
Rack pulls:
Set up in a power rack with the bar on the pins.
The pins should be set to the desired point; just below the knees, just above, or in the mid thigh position.
Position yourself against the bar in a proper deadlifting position.
Your feet should be under your hips, your grip shoulder width, back arched, and hips back to engage the hamstrings.
Since the weight is typically heavy, you may use a mixed grip, a hook grip, or use straps to aid in holding the weight.
With your head looking forward, extend through the hips and knees, pulling the weight up and back until lockout.
Be sure to pull your shoulders back as you complete the movement.
Return the weight to the pins and repeat.
Repeat for number of sets and reps below
Number of sets: 3
Number of reps per set: 8-10
So there you have it, a very quick look at the back that will definitely help if you are a newbie, but there is definitely a lot more to cover on the back but I will save that for another more extensive time.
So start incorporating these exercises and your back will certainly start getting more attention
Until next time, keep pumping!
Eight Best Dumbbell Exercises for Your Back
Eight Best Dumbbell Exercises for Your Back
Unless you’ve herniated some discs in your lumbar spine in a car accident or violent sports collision, your back pain has little to do with injuries to the back.
It’s more likely because of our modern sedentary culture, which has us spending most of our time seated at desks, hunched over smartphones, and behind steering wheels. This produces tight hips, deactivated glutes, and an epidemic of back pain.
Studies show that postural awareness helps limit back pain. It’s also important to address posture and core strength in the weight room. Otherwise, we’re setting ourselves up for back pain, not only in the gym but by in everyday activities.
Assuming you’ve addressed those issues, we’re going to target the muscles that give us a broad, V-shaped back. Thankfully, we often can strengthen and stabilize our backs with the same workout – all with just dumbbells and a bench.
With this dumbbell workout, we’ll work through four sets of these eight moves in a circuit fashion, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment, resting only briefly between sets.
Dumbbell Skull Crushers
What it does: Though best known as a triceps exercise, it also builds coordination between the tris and upper back.
How to do it: Lie supine on a bench and lower the dumbbells until your elbows are bent 90 degrees. Then pull back to starting position.
How many? 4 sets of 10 reps.
Dumbbell Incline Rows
What it does: With your chest down, it places more of an emphasis on moving from your shoulders, providing the intended benefit to the back and shoulders.
How to do it: Lie chest down on an adjustable bench set at a comfortable angle between 30 and 45 degrees. With a dumbbell in each hand, bring your shoulder blades back and together as you row the weights to your sides. Return to starting position.
How many? 4 sets of 10.
Romanian Deadlifts
What it does: Perhaps the most recognizable hamstring move, and for good reason; it’s effective in building the proper activation patterns in your hamstrings and glutes while also strengthening your back.
How to do it: Start with a light set of dumbbells. Form is especially key to getting the full benefit from the RDL; don’t think of the exercise as bending forward but rather as sitting back with your torso moving forward instead of staying upright.
How many? 4 sets of 10.
Dumbbell Upright Rows
What it does: It’s a simple, familiar yet effective compound movement that strengthens and stabilizes the upper back and shoulders while also challenging the triceps.
How to do it: Stand with feet hip-width apart, holding dumbbells palms down in front of your body. While keeping the shoulder blades back and chest up, raise dumbbells vertically, lifting elbows to the ceiling. Return to starting position.
How many? 4 sets of 10.
Goblet Squats
What it does: A full-body maneuver that takes the pressure off your back, the goblet squat is more accessible than a traditional barbell squat. The counterbalance with the weight in front of the body allows you to sit back more easily, encouraging proper form.
How to do it: Hold a dumbbell with two hands against your chest as if preparing to drink from it – like a goblet. Squat by sitting the hips back and down, keeping your weight in the middle of your feet. Maintain contact between the kettlebell and your chest. The knees should touch the elbows. Extend powerfully through your hips.
How many? 4 sets of 10
Alternating Dumbbell Rows
What it does: It’s another simple yet challenging movement that stabilizes and strengthens the back.
How to do it: Like a Romanian Deadlift, begin by sitting back with your torso, bending forward at the hips. Row one dumbbell to your side. Lower it and repeat on the other side.
How many? 4 sets of 10.
Bent-Over Dumbbell Reverse Flyes
What it does: It hits your rhomboids, which support shoulder movement, open up the chest and help give you a broad back.
How to do it: Holding a dumbbell in each hand with feet shoulder-width apart, keep your back straight as you lean forward to become slightly bent over. Hold the weights together and then slowly bring them out to the sides. Keep the arms slightly bent and pull the elbows out behind. This is more of a back and shoulder move than a chest exercise.
How many? 4 sets of 10.
Dumbbell Renegade Rows
What it does: It’s a simple yet challenging move that hits the back, shoulders, triceps, and biceps.
How to do it: Start in the top position of a pushup with your hands on dumbbells shoulder-width apart. Row one dumbbell toward the side of your body while balancing on the opposite hand and feet. Pause for one second at the top and return the weight slowly to the start position. Repeat on the other side.
How many? 4 sets of 10.
Pete Williams is a NASM-CPT and the author or co-author of several fitness books, including Core Performance and Every Day is Game Day. His work has appeared in multiple publications such as Men’s Health, Men’s Journal, and USA Today.
10 Really Effective Mass-Building Back Exercises
Build a road map back with a variety of mass growth-inducing back exercises!
The back consists of several muscle groups which make up the upper posterior chain (Backside of the body) and these include the Latissimus Dorsi, Trapezius, Rhomboids, Infraspinatus, and Erector Spinae. (1, 2)
These muscles help us to twist, bend, stand upright, lift heavy objects, and protect the spine. And without a strong back; we can’t deadlift, squat, or even perform functional activities at optimal levels. (3)
They also play a big role in your posterior appearance giving width and thickness to your rear torso which is highly desired by many people who train for aesthetics and mass.
But, the more muscles per surface area means you must train them each individually to ensure maximum muscle-building and strength benefits. But, there are so many different exercises and ways to get an effective back workout.
So… we chose 10 exercises which we felt would give you the best results in your back training endeavors…
1. Barbell Bent-Over Row
The barbell row is without a doubt, one of; if not the most effective back exercises we have available to us.
In fact, ACE-sponsored research tested the effectiveness of several back exercises by having 19 males perform them with all variables being equal, and the bent-over row showed significant muscle activation in essentially all back muscles. (4)
The row was significantly more effective for targeting the erector spinae than other rowing exercises, as well as pull-ups/chin-ups, and pulldowns.
But it was a close second in muscle activation for lower traps, lats, and Infraspinatus muscles. This information leaves us to conclude that the bent-over row is the perfect overall exercise which stimulates the back symmetrically according to research. (5)
So, we’d say it’s a pretty impressive movement and should be a staple for compound movements when aiming for the most development possible.
Barbell bent-over row training tips:
Practice proper form before training heavy. Your knees should be bent with your back straight to avoid injury.
When you row, pull the barbell to the bottom of your rib cage which will allow you to utilize your maximum strength potential.
The bent-over row is best utilized as the first and heaviest lift in your workout.
2. Barbell Deadlift
A list of effective back exercises would not be complete without the king of posterior chain exercises… the barbell deadlift.
Now, the deadlift has so many variations, but we included the conventional version to keep things simple. The deadlift isn’t just a back exercise though. It’s actually an entire posterior chain (Backside of the body) exercise.
Which means it works all rear muscles from your calves, all the way up to your traps.
But what makes the deadlift such a special exercise is that you can maximally load the barbell and lift as much weight as your body you can handle. No other exercise works as many muscles groups as the deadlift.
Barbell deadlift training tips:
Practice proper form with light weights if you’re a beginner because the deadlift is a compound exercise which can cause injury if done improperly.
You should keep the bar as close to your body as possible and drive through your hips to the top.
Your lower back should be arched and your upper back should be just slightly rounded for the most effective pull.
3. Pull-Up
Any form of a pull-up will yield excellent results. But this exercise really shines is its superior activation of the Latissimus Dorsi (Lats) and research confirms this.
In a study, the pull-up showed significant lat activation compared to various forms of rows, and even the lat pull-down. (4)
Now, the pull-up is a simple exercise but that doesn’t mean it’s an easy one. You do need upper body strength but there are workarounds which is good news.
Most gyms often have pull-up assist machines which are fantastic and then there’s the cable pulldown which works the same muscles but to a lesser extent overall.
Pull-up training tips:
Use a full range of motion when doing the pull-up to maximize muscle fiber recruitment and strength.
If you’re a beginner, don’t worry about pulling yourself up all the way. You can also use a pull-up assist machine to develop your strength before you progress into the body weight only variation. Or do negatives by using something/someone to help you to the top of the bar and slowly lower yourself down.
Use a weighted belt or dumbbell between your ankles for added resistance.
4. Underhand Yates Row
Named after the former 6-time Mr. Olympia Dorian Yates, this row variation offers a different stimulus than the conventional barbell row.
Now, instead of using a pronated (Overhand) grip, you’ll use a supinated (Underhand) grip. This allows you to really stimulate the lower back muscles and the difference is noticeable during the movement when compared to an overhead row.
Using either a free weight barbell or Smith machine will yield similar results. But the free weight barbell will develop more stabilizer muscles.
Underhand Yates Row training tips:
When you do the underhand row, you want to pull the barbell to your mid stomach area. This engages more of the lower back.
Using a Smith machine is also a great way to do this exercise because you don’t have to stabilize the weight. You can just focus on the movement itself and training for the best contraction possible.
5. Sumo Deadlift
The Sumo deadlift (SD) is rising in popularity because it’s actually a safer alternative to the conventional barbell deadlift.
But how could it be so different?
Sumo deadlifts alleviate spine stress since the lift is closer to your center of mass, unlike with the conventional deadlift where you have to bend over and reach out to grip the barbell to lift it. With the SD, your back and the rest of your body can remain in a more upright position. (6)
But your stance should be very wide with your feet pointed slightly outward. This will allow you to lift heavy with a shorter range of motion, to maintain maximum balance, and to keep your torso upright.
Sumo deadlift training tips:
Take a wide stance with feet pointed just slightly outward. Your torso should be erect, and you should not have to place your arms too much out in front of your body.
You can use an overhand grip or an overhand/underhand grip.
Drive through your legs first and thrust your hips forward while your spinal erectors assist in completing each rep.
The Sumo lift can replace the conventional deadlift and taller people find it to work better for them.
6. V-Bar Pulldown
Why use a V-bar, or close bar? Well, the most obvious reason is that you can absolutely use more weight than if you were to use a long, bar attachment. This is ideal for muscular hypertrophy and will really hit all the back muscles sufficiently.
Now, a study showed narrow grip pull-downs to have similar electromyographic (EMG) activity to a medium or wide grip hand position, even if the medium grip has a slight advantage. (7)
But, the benefit of using more resistance is one reason why we chose the V-bar variation for an effective back exercise.
V-bar pulldown training tips:
Warm up with a light weight for 2 sets of 12-15 reps before progressing to heavier weights.
You should keep your elbows tucked in during the exercise and really focus on contracting and engaging the back muscles.
Do not lock out your arms during the concentric (Positive) phase of the exercise as this can place a lot of stress on the biceps and cause injury.
This variation is great as a compound lift or a finisher.
7. Seated Cable Row
Rowing is a phenomenal way to stimulate your back and it best targets the middle Trapezius muscles, the lats, and even the erector spinae according to a study. (4)
This benefits an individual by improving posture and promoting thoracic extension which helps to keep a straight and healthy spine. (8)
But the row is also a great exercise for burning lots of calories and building muscle at the same time since it’s a functional sporting movement.
Seated cable row training tips:
Use any cable attachment handle which allows you to comfortably and effectively perform the seated cable row.
Perform high reps to utilize the functional movement of the row.
Avoid using momentum and keep your elbows slightly bent to effectively engage the back muscles.
The seated row is a great exercise to begin your back workout with or use it as a burnout finisher.
8. Inverted Row
Also known as the Australian pull-up, the inverted row is a less difficult version of a conventional pull-up but it’s also like a bodyweight row.
Now, this exercise has shown to effectively target the middle Trapezius muscles and the Infraspinatus (Rotator cuff muscle which stabilizes the shoulder joint). (4)
And all you need is a Smith machine to perform this exercise. But, it’s a great movement which is sadly underrated due to being unconventional and overshadowed by other exercises.
Now, the inverted row really shines for lessening spine load stress and motion. But when utilizing this exercise, keep in mind that it targets the upper back significantly more than the lower back. This is ideal for isolation purposes. (9)
Inverted row training tips:
Position your body beneath a Smith machine bar so that you can grab it at a slightly wider than shoulder-width grip. Then, you’ll pull your body up to the bar just as you would a pull-up while retracting your shoulder blades.
The inverted row is just a reverse of the standard barbell row so it’s also a great functional exercise. You can use it as the first exercise in your back workout or save it for last to really burn out.
9. I-Y-T Raise
You may or may not have heard of the I-Y-T raise but when it comes to back training exercises, it’s one of the best.
A study showed the I-Y-T raise to significantly stimulate the Trapezius, and Infraspinatus muscles when compared to several row variations, and pull-ups. (4)
Now, you can do this exercise on an incline bench, sitting upright on a bench, or whichever way you feel the target muscles being worked the best.
The exercise motion looks exactly how it sounds. You’ll make an I, Y, and T with your arms to hit each muscle group.
I-Y-T raise training tips:
Lift your arms straight up above your head to form an “I”. Then, you’ll bring your arms back down and form a “y”. Lastly, you’ll bring your arms down and then form a “T”.
The goal is to feel the muscles working by contracting and squeezing during each repetition.
10. Rack Pull
The rack pull is a real powerhouse back exercise because you take a lot of your legs out of the movement which activates more of the spinal erectors.
This is very beneficial for back development and you can train heavy safely; which is another great reason to include this exercise in your workout routine.
Now, unlike the conventional barbell deadlift, you’ll start with the bar raised off the ground on a rack at about knee level. Your legs will help to lift the barbell through about a third of the movement while the spinal erectors and hips extend to complete the lift.
Rack pull training tips:
Use a Smith machine if don’t have great balance/stability. However, if you want to build stabilizer muscles then using a free weight barbell is a better option. But, both are great and will yield muscle and strength gains.
Set up the barbell slightly at, or above knee level on a rack so your back will have to engage to pull the weight. But you’ll extend and drive through your hips and knees while pulling the weight.
Wrap Up
Having a strong back is vital for aiding in that shredded and massive physique while also providing for better balance and support. These back exercises are great for mass-building and giving you that size you want most. Be sure to check them out and add these to your workout routine. You won’t be disappointed by the results.
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*Header image courtesy of Envato Elements
References:
Henson, Brandi; Edens, Mary Ann (2019), Anatomy, Back, Muscles, StatPearls, StatPearls Publishing, PMID 30725759, retrieved 2019-05-01
Chapter 40: Muscles, vessels, nerves and joints of the back. www.dartmouth.edu. Retrieved 2019-05-01.
Back Muscles. Cedars-Sinai. Retrieved 2019-05-01.
ACE – Certified™: April 2018 – ACE-SPONSORED RESEARCH: What Is the Best Back Exercise?. www.acefitness.org. Retrieved 2019-05-01.
Fenwick, Chad M. J.; Brown, Stephen H. M.; McGill, Stuart M. (2009-3). Comparison of different rowing exercises: trunk muscle activation and lumbar spine motion, load, and stiffness. Journal of Strength and Conditioning Research. 23 (2): 350–358. doi:10.1519/JSC.0b013e3181942019. ISSN 1533-4287. PMID 19197209.
Biomechanics of Safe Lifting. ergo.human.cornell.edu. Retrieved 2019-05-01.
Andersen, Vidar; Fimland, Marius S.; Wiik, Espen; Skoglund, Anders; Saeterbakken, Atle H. (2014-4). Effects of grip width on muscle strength and activation in the lat pull-down. Journal of Strength and Conditioning Research. 28 (4): 1135–1142. doi:10.1097/JSC.0000000000000232. ISSN 1533-4287. PMID 24662157
Video: Seated row with weight machine. Mayo Clinic. Retrieved 2019-05-01.
CHAD M. J. FENWICK, STEPHEN H. M. BROWN, AND STUART M. MCGILL
5 Best Supersets For Back
Here are five massive supersets to try on back day!
Most of us will endure chronic back pain at some point in our lives, now more than ever in a world where we spend much of our time sitting and hunched over computers and smartphones. There’s nothing like back pain to sabotage a steady workout program and disrupt everyday routines.
It doesn’t have to be that way. An effective back workout not only develops the muscles that give us a broad, V-shaped torso but also counteracts the effects of sitting and hunching. If we can create stability through the hips, midsection, and shoulders – the massive area covered by the back – we can reduce the possibility of long-term ailments, including back pain. Studies show that postural awareness limits back pain.
It’s possible to strengthen and stabilize our backs at the same time. Not only can we work big muscle groups along the posterior chain, we inevitably pull in many other muscles, making a back routine one of the more effective and efficient ways to train. That’s especially true in a superset routine where we alternate push-pull movements or upper and lower body to keep things moving.
Pete Williams is a NASM certified personal trainer and the author or co-author of several books on performance and training.
FIRST SUPERSET: RIB OPENER AND BOW & ARROW
Rib Opener
What it does: This move lengthens and strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Lay on your left side with the left (bottom) leg straight and your right (top) leg at a 90-degree angle atop a foam roller. Your left hand is on your right knee. Reach your right arm across your chest as if pinning a newspaper to the chest. Pull your chest to the right, getting a good stretch. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
Bow and Arrow
What it does: A variation on the rib opener that also strengthens the muscles of the chest and back, creating mobility in the thoracic spine.
How to do it: Kneel on your right knee and place a short foam roller between the side of your left knee and a wall. Bring your hands together in front of you and then extend your right arm fully back, similar to a yoga Warrior 2 pose but with palms facing out. Hold for two seconds.
How many? 2 sets of 10 reps on each side.
SECOND SUPERSET: PULL-UPS AND PUSH-UPS
Pull-Ups
What it does: No other move makes you feel like you’re building that V-shape back. You’re hitting the muscles of your upper back, along with the shoulders, biceps, forearms, and chest.
How to do it: Grab the bar with an overhand grip. Hanging from the bar, pull your shoulder blades back and down to lift your body, and build momentum. Finish by pulling up with your arms.
How many? 2 sets of 10 reps (or as many as possible) with 30 seconds rest between sets.
Push-Ups
What it does: Though more of a chest exercise, it’s underrated as a back move because of how if executed properly, it challenges your stability and pulls in the shoulder blades, and lats.
How to do it: Familiar position with shoulder blades pushed away from the ground. Lower to an inch off the ground and explode back up.
How many? 2 sets of 10 reps (per side).
THIRD SUPERSET: ONE-ARM, ONE-LEG PLANK, AND HALF LOCUST
One-Arm, One-Leg Plank
What it does: This move challenges you to keep your back flat and stabilized.
How to do it: From a pushup position with forearms on the ground, push up off your elbows supporting your weight on your elbows. Tuck your chin so that your head is in line with your body. Lift one arm and opposite leg, hold for two seconds. Switch limbs.
How many? 2 sets of 10 reps (per side) with 30 seconds rest between sets.
Half-Locust
What it does: This yoga move strengthens the erector spinae muscles, which run on both sides of the spine from the pelvis to the upper back.
How to do it: Lie face down on the ground with arms by your sides. Inhale and lift your head and upper chest off the ground. Only lift a few inches, which should be enough to have everything above your breastbone in the air. Hold for two seconds and return to starting position.
How many? 2 sets of 10 reps with 30 seconds rest between sets.
FOURTH SUPERSET: BENT-OVER DB ROW, ONE-ARM, ONE-LEG,
MEDICINE BALL ROTATIONAL THROW
Bent-Over DB Row, One-Arm, One-Leg
What it does: This provides all of the benefits of a dumbbell row, but by doing it on one leg, we force ourselves to work our back and hamstrings by lowering the dumbbell deeper.
How to do it: Stand on one leg, grasping a dumbbell rack or bench in front of you with one hand. Drop your chest and lift the leg opposite your free hand to create a “T” with your body. Grab a dumbbell with your free hand, pull it to the side of your waist and then lower it. Do 10 reps on one side and then repeat with the opposite arm and leg.
How many? 2 sets of 10 reps.
Medicine Ball Rotational Throw
What it does: Like the one-handed cable rotational lift, this rotational movement provides many benefits, including adding strength and flexibility to the back.
How to do it: Stand facing a concrete block wall with feet shoulder-width apart and holding a medicine ball. Rotate your shoulders, hips, and torso away from the wall, taking the ball behind your hip. Turn your hip back to the wall and rotate the rest of your body, throwing the ball to the wall.
How many? 2 sets of 10 pers per side
FIFTH SUPERSET: LAT PULLDOWN and ONE-HANDED CABLE ROTATIONAL LIFT
Lat Pulldown
What it does: This signature back move is perfect for our parallel goals of building a bigger stronger back while also making us more resistant to injury and the back-related ailments brought about by sitting.
How to do it: Sitting on a bench or seat in front of the pulldown machine, quads resting under the support (if available), grasp the cable bar with a wide grip. While keeping your back straight, pull the bar down to chin or breast level while squeezing the shoulder blades together. Return to starting position.
How many? 2 sets of 10 reps.
One-Handed Cable Rotational Lift
What it does: Rotational movement provides many benefits to the hip flexors, but it’s underrated for working the back.
How to do it: Begin in a half-kneeling position in front of a cable machine, one knee on the ground and the opposite hand grabbing a low pulley. Rotate your trunk away from the machine as if starting the mower, drawing the handle toward your chest and rotating as far back as possible. If it feels like cranking a lawnmower, you’ve got it.
How many? 2 sets of 10 reps.
Shrug It Out: Try These 6 Exercises To Give You Massive Traps Now!
Get killer traps now!
It’s those mountains of muscle that every bodybuilder needs in their repertoire. The trapezius muscles. This area is ultimately very important to round out the other upper body muscle groups. If you want championship level trap muscles to wow the judges or if you just simply want to turn heads in the street, follow these exercises and you’ll be on your way to bigger and better traps in no time.
Importance of Building Traps
When you’re looking to build traps, most bodybuilders are simply aiming for the aesthetics, hoping to completely change your upper body by making it appear more pumped up. While aesthetics are usually going do be a major deciding factor in whether or not you dive in and start a new exercise regimen, truth be told you need to be training with multiple different outlooks in mind. You should be aiming to not only put muscle onto your traps, but strengthen the muscles as well.
The traps are a major area in the upper back that do more than just make a lifter appear massive. Another major benefit to building up your traps is shoulder stability. By strengthening the traps it means having a stronger overall back and upper body. It means that your shoulders will be able to handle even heavier loads than ever before.
Barbell Shrugs
The barbell shrug is a favorite among bodybuilders and is perfect for engaging the trapezius muscles. Grab the barbell overhand and shrug the shoulders up in controlled motions, making sure to squeeze the traps at the top of the movement.
The idea behind this is to not use too much weight while performing the action. If you use too much weight you can unconsciously force the rest of your body, your legs for instance, into the motion. Too light and your muscles won’t get the proper stimulus for growth. Like any other movement, the barbell shrug is a balancing act that requires precise and controlled movements, not only for maximum growth, but to remain injury free as well.
Branch Warren and Johnnie O. Jackson are both big fans of the barbell shrug. Jackson has some of the most impressive traps in the the bodybuilding game, period. Branch Warren explains how he trains traps in both his younger years as well as in his prime in this video.
Calf Machine Shoulder Shrug
The calf machine shoulder shrug is another killer exercise for the traps. Another great addition to your workout arsenal to really punish those muscles and start your path towards bigger and better traps. Position your shoulders under the shoulder pads so that the pads rest directly atop the traps. Proceed to shrug shoulders up towards the ears, rinse and repeat.
Kelso Shrug
This exercise targets the middle and lower traps. The idea behind having great trap muscles is to not only work the upper traps, but the entire muscle group in order to get the desired results. This also benefits for overall stability and health of the muscle group. While lying face down on an incline bench, grab hold of a barbell overhand and shrug the shoulders back, far enough to pinch the shoulder blades together.
Overhead Barbell Shrug
The last and probably most advanced shrug on the list is the overhead barbell shrug. The shoulders should be in a neutral position, for example holding the barbell overhead in a relaxed position. You then shrug the traps up and release slowly with control. It can’t be stressed enough that controlled shrugs are the key to avoid injury while performing these exercises.
But what if you don’t have a barbell or dumbbell in reach? What if you can’t get to the gym to train your traps? Are you going to sit it out on the sidelines or find another approach to get the job done?
We already know the answer to that, so save yourself the trouble and check out these bodyweight movements that will help with your back and trap development.
Why Do Bodyweight Trap Exercises?
While resistance training utilizing barbells and dumbbells can get your traps in some seriously impressive condition, the reality is that bodyweight exercises can be more beneficial to your overall trap development. That’s not to say weight training should be taken off of the table, but that bodyweight movements in general provide an athlete with a better understanding of the mechanics of their body.
Really understanding how to move the body to effect muscle growth and control is a great reason to learn body weight movements and the traps are no exception. In order to really strengthen the small muscles and understand the mechanics of the traps, performing a few body weight movements should also be apart of your game plan.
Power Push
Coming across the highly educated and talented personal trainer, physical therapist and strength and conditioning coach Jeff Cavaliere of Athlean-X, this movement is a truly awesome body weight trap exercise that will provide a great deal of muscle control and development. Starting a push up position, elbows tucked at your sides, you push up from the floor at a forty five degree angle rather than the traditional vertical motion of a push up.
The idea is to load the traps at the bottom portion of the movement and pushing up at an angle until your elbows are locked out, the muscle group once again loaded at the top portion of the movement. After a few reps of these there’s no doubt that your traps are going to be on fire.
Angel and Devil
Despite the unusual name for the exercise, this a movement that will really bring everything together to complete your trap training. Essentially the movement is very reminiscent of making snow angels, except you’ll be laying on your stomach to perform this one. Keeping your arms locked out through the entirety of the movement, the idea is raise your arms from your sides up to your head, the whole time keeping the back and traps engaged. It may seem like an easy exercise to pull off, but you’ll be feeling the burn after just a few reps.
Whether you’re looking to use this as a finisher or a superset, this exercise is sure to give your back and traps a thrashing. This one can be really torturous on the back so it’s suggested to try this one as a finisher first before putting it into the rest of your program on back day.
To see both of these movements in action, as well as some other great movements you can pull off with or without equipment, check out the video below featuring the genius Jeff Cavaliere himself.
Ultimately the idea behind these workouts is to both isolate the trap muscles in order to stimulate growth and as well as treat the upper back as whole to make the entire package stronger. Add these exercises to your workout plan and in no time you will have some strong, well built traps.
Do these workouts make the cut? For more news and updates, follow Generation Iron on Facebook, Twitter, and Instagram.
Managing Editor at Generation Iron, Jonathan Salmon is a writer, martial arts instructor, and geek culture enthusiast. Check out his Instagram, Twitter and Facebook to keep up with his antics.
10 Best Backs In Bodybuilding & On The Internet
Here is a list of the 10 best backs in bodybuilding, also seen on social media!
Bodybuilders are all around impressive mass monsters, however, those with massive backs need to be applauded. While so many people work their front, really beefing up their chests, biceps, and abs, it is an incredible disservice to neglect your back. A massive back can be an impressive sight and these bodybuilders certainly know how to get it done.
If you slack off in the gym and neglect your back, these will definitely put yours to shame. As Olympia competitors and seriously dedicated athletes, what it takes to have a back like this is something else. So, if you’ve ever wondered who has the best backs in bodybuilding, we’ve done the hard work for you by putting it all in one place.
10 Best Backs In Bodybuilding
1. Big Ramy
Mamdouh “Big Ramy” Elssbiay is an Egyptian bodybuilder and two-time Olympia winner, taking first back-to-back in 2020 and 2021. Since earning his pro card in 2012, he has been nothing but dominant on the pro circuit. His workouts and strict attention to detail have produced a massive back and one clearly worthy of back-to-back Olympia titles.
2. Brandon Curry
Brandon Curry took home the Mr. Olympia title in 2019, just before Big Ramy began his amazing run. As a football player early on, Curry had a physique waiting to be unleashed and his thick muscular appearance lends credence to his massive back.
3. Kai Greene
Kai Greene is one of the bodybuilders to envy and his overall physique lets his back pop. As an Olympia competitor with loads of runner-up finishes, his breakout role in Generation Iron gave fans an insight into Kai and his amazing work ethic. He seeks to create a revolutionary approach to bodybuilding to constantly improve the sport.
4. Phil Heath
Phil Heath is a seven-time Olympia winner with a reputation for being one of the most muscular men on the planet. Overall, Phil is massive and his approach to training is something that pro and aspiring bodybuilders can strive towards.
5. Hadi Choopan
Hadi Choopan has an impressive bodybuilding resume and is a force to be reckoned with. When he turns around, his back is something to envy and as a constant competitor in the pro circuit, his approach to training only continues gains to his back and overall physique.
6. Hunter Labrada
Hunter Labrada has found a great routine over the years working to reduce his volume at times and allowing his body to catch up to his intense training routines. With a massive back to prove his physique is competition worthy, this bodybuilder is a force on the pro circuit when he turns around.
7. Nick Walker
Nick Walker joined the list of big names to win the Arnold Classic, among other competitions, and his giant back is just one of his many physical attributes. With a focus on machine exercises, Nick continues to build a bigger back so those pop every chance they can.
8. William Bonac
William Bonac has a humble attitude and drive to be the best and his top three finishes in many competitions proves his hard work. When he turns around, it separates him from other notable pros and his nickname as “The Conqueror” certainly becomes reality.
9. Chris Bumstead
Chris Bumstead is a three-time Olympia champ in the Classic Physique division and continues to amaze with his shredded aesthetic. He is constantly changing up his back routine to challenge his muscles and continue to build an amazing back for all to envy.
10. Andrea Shaw
Andrea Shaw is a two-time Ms. Olympia winner with wins in 2020 and 2021. Her approach to training has kept her dominant on the pro circuit and her shredded back is something all aspiring bodybuilders can aim for.
Wrap Up
Building a massive back is something to not take for granted. When you turn around, people should envy your entire physique. For those of us who work their biceps, chest, abs, and others impressive muscles, the back is one of those things that can make or break results. These bodybuilders have amazing and impressive backs and put a real emphasis on building these muscles so they can continue dominance on the professional level.
What do you think? Do these backs live up to the hype?
Let us know what you think in the comments below. Also, be sure to follow Generation Iron on Facebook, Twitter, and Instagram.