When building back muscles for a more defined look, the wider, the better, with thick knots highlighting detail and separation.
There are some training pointers that many apply to general workouts, but then leave out of back workouts and focus on back muscle reps. But back and legs are equally important . Here are ways to work on these vital muscles on back day, after spending some time warming up.
Make A Mind-Muscle Connection Early
The difference between working the back and working the chest or arms is that you can’t see the back muscles as you work out unless you have a perfectly angled mirror.
When developing back muscles, you need to feel the muscles working to know the job is getting done properly.
To establish a mind-muscle connection early in a session, focus on feeling the back muscles contracting with every rep and feeling a stretch on the negative. Connecting the mind to muscles makes the session more productive.
Use A Full Range of Motion
Partial reps can increase the intensity of a set, but for muscles that have a long range of motion, like the back, stretching before performing the next rep helps make room for blood to flow to the area.
Pulling the weight all the way so the muscle can contract helps it work harder and improves the detail in the look. Make each rep meaningful and productive rather than just getting more reps all the time for better results.
Remember: Increasing time under tension and slow eccentric lifts are the key.
Work One Side at a Time
Although the body works as a unit, there are two sides, each benefiting from individual attention, even two sides of the back. Work one side at a time to help with overall symmetry and strength and to prevent injury.
Devote time to one or two movements, training one side at a time. Working in a single row and a single pull movement is a safe approach; this is where single-arm cable pull-downs will deliver benefits. This can also work with dumbells or a rowing machine if the machine has that option.
Include the Lower Back
Deadlifts work the lower back, but isolating this area is good for results and long-term health. Many powerlifters and strongmen choose good mornings to improve their lower backs, and the standing version can also target the hamstrings.
To target the area, hyperextensions are a good exercise, and a plate can be used for extra resistance. If you need extra resistance, simply grab a plate.
Squeezing the Muscle
Squeezing the muscle doesn’t work for all muscles but is more meaningful for the back. Rather than just lifting and lowering weights, when the weight is pulled in, squeeze everything in the back for a second before going on to the negative.
This works for rows and pulls. If you struggle to squeeze with the weight you’re using, reduce the weight.
Pull Ups Rather Than Pull Downs
Pulldowns offer benefits, but pullups are far better for getting bigger and stronger. Pulling down involves a machine in a fixed path of travel and feels more natural than pulling things down while locked in a seat.
Still, pull-ups force you to stabilize your body and make you control how you move. A pull-down can be combined with a pull-up, but pull-downs shouldn’t replace pull-ups.
If you can’t do pull-ups, use an assistant if your gym has one, or the elasticity of a power band can act as one. Put a power band on the pull-up handles, placing your foot on the section of the band that hangs down. The position may not be comfortable for those starting out and who may be overweight, and pull-downs make a good start until you improve and can start doing pull-ups.
Use Different Types of Exercises
Basic back workouts generally include pullups, dumbbell rows, bent over rows, T-bar, a seated row, and a pulldownbut if you aren’t getting the results you want, try new movements.
Pullovers are good for the lats, while wide seated rows can help the teres major and rhomboids and shrugs on the incline bench work on the mid and lower traps. Alternatively, simply change grips, for example, by going with a rope for pulldowns instead of a standard handle.
Identify the weaknesses in your back and figure out a new workout to improve the shortcomings.
Check out the exercise database and choose different types of exercises to do. Variety is the key.
Simon Turner is a former Obstacle Workout features writer and writes regularly on sports, fitness and adventure for Probody.
