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Building Your Back
Building a strong back involves a combination of exercises that target different muscle groups in the back. Here's a routine that covers various areas of the back: ### Pull-Ups/Chin-Ups - **Wide-Grip Pull-Ups:** Target the upper back. - **Close-Grip Chin-Ups:** Focus more on the lower lats. ###... -
Build a Strong Back
Strengthening your back is essential in bodybuilding, as it contributes to a balanced and well-proportioned physique while also supporting overall functional strength and posture. Here are some key principles and exercises to help you strengthen your back in bodybuilding: 1. Compound Movements: Compou... -
Build a V-Taper and Save Your Joints
When you have broad shoulders, a thick upper back, large lats, and a thin waist, your body takes on a V-taper shape. It exudes physical strength, twisted steel, and sensuality appeal. It's backed up by science. According to studies, males with a shoulder circumference 1.6 times that of their hips are mo... -
Incline Rope Pullovers
Incline Rope Pullovers – The key in doing these is execution. You don't want to turn incline rope pullovers into a triceps pushdown, so the elbows need to stay slightly bent during the concentric/lifting portion of the movement. The focus should be in bringing the elbows down and into the waist to really... -
What you need to know about your Lats.
The lats are one of my favorite muscle groups to train and they’re also extremely fascinating to research.
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💥 Biomechanical and electromyographical studies have shown that the lats probably have three unique regions that play different roles in shoulder adduction and extension... -
Pulldown or Rows?
Bodybuilders often rely on muscle activation data to figure out how to train a certain muscle group. However, when it comes to the lats, we have a ton of studies showing similar activation in rows and pulldowns with a variety of grip widths. So why do bodybuilders still use both types of movements... -
Stiff Upper Back? Try this.
Stiff upper back? Sometimes it’s not the spine!
Sometimes our upper back can feel stiff, especially when we talk about overhead activity limitations.
When the lats become restricted they prevent the arms from fully raising above the head. This can give a false... -
Building Bigger Lats
Most people have to work extremely hard to build a wide, developed, back. Partly because the most “conventional” exercises poorly target the lats in the most efficient way. Therefor you have to do a lot of inefficient work in order to get adequate growth. Let’s break this exercise down into a few simple... -
Teres Major Hidden Muscle.
Muscle of the Week is the Teres Major. We often refer to this muscle as a "helper" for the lats since it essentially performs all of the same actions as the lats. Therefore, any exercise that trains your lats will also train the teres major. Heavy carries with an emphasis on upper back tightness might...Last edited by drtbear1967; 05-29-2020, 02:19 PM. -
Lat Frequency
The lats are pretty similar to the pectorals in many of the variables mentioned on the graphic. However, the lats are closer to an even split between fast and slow twitch fibers. This means that the lats typically experience a little less damage and soreness when compared to the pecs and have been shown... -
Row Variations
This series demonstrates variations for one of the most popular exercises for the back, rowing. The exercises in this series primarily focus on the lats, rhomboids, and lower trap muscles. You want to avoid pulling the elbows too far back on these exercises. Instead focus more on scapular retractio... -
Lat Pulldown Hack
Some people have a hard time "feeling" their lats during things like pull-ups and pulldowns. One cue that often helps is to think about pulling with your elbows rather than your hands. This helps localize the intention of the movement to the shoulder joint, rather than the elbow. Think about pulling... -
How to train your lats.
The lats appear to be a pretty even fiber type split, with around 50% fast and 50% slow twitch fibers. This means a wide range of repetitions and rest periods should be used and you should also (occasionally) utilize aids like lifting straps to ensure that your grip is not failing before your lats –... -
Improve your Pulldowns
This one simple cue can change the way you feel every single pull down.
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All you have to do is learn how to lock down your mid-back. This is achieved by depressing and retracting the shoulder blades. This will make your late work harder to complete the pull down. Traditionally, you would... -
Lat pulldowns, Reverse grip, Behind The Neck with Illustrations
Lat Pull-Down Basics
http://www.fitnessandpower.com/training/bodybuilding-exercises/back-exercises/5-lat-pull-variations-complete-lat-development
Aesthetics aside, the benefits of having a strong back are innumerable and range from better posture and improved spine health to injury prevention and...
