A full and powerful back is not just wide – it is also thick and has details that embody strength and muscularity. Each of the following exercises builds weight all over your back to give you the thickness and strength that matches your width.
The weight of the building is to make your muscles work harder, so use any help you need to do this, including a belt and straps. This training should take you only 30-40 minutes, with 90 seconds of rest between each set.
Add this workout to your back workout or do it yourself.
Yates barbell row
If it is good enough to earn him the title of Mr. Olympia for six years in a row (1992-1997), it makes sense that this exercise bears his name. Dorian Yates reinforced the barbell using the lower grip and did not tilt his torso as far as the other barbell rowers. The result was so wide that Yeats got the nickname “Shadow”.
Although this is a movement of power, do not make the mistake of going extra heavy and sacrificing form. Keep your shoulders pulled in, forcing your middle back to do the lion’s share of the work. Pull the bar tightly and squeeze the armor before lowering it. If you can't control the weight on the bar, go easier.
Since you use the grip in your hand, your biceps will be more active than with excessive grip, but your back will still do most of the work. But focus on your middle back, and you will find that you can get more grip than with an over-grip.
Two handed dumbbell bench
The only disadvantage of a one-handed dumbbell is that when you approach failure, you are tempted to use the impulse to pull out this big dumbbell. Using an inclined bench and lying on your chest removes this temptation. By eliminating momentum, it also helps you to better cut the armor. Moreover, the stability and support of the lower back helps to better isolate the upper back.
Do not try to slip through reps – all you need is to work on your shoulders and elbows. Slow, controlled movement makes your back work harder, creating more room for growth.
Performing rows with attaching a rope allows you to split the ends so that you can pull closer to your body and get more grip.
Here is another twist to add to this exercise: Perform 5-second negatives with each rep. It helps you break down your muscles even more and makes it a great finisher for this workout.
Here he is! A perfect workout with three exercises to create size and strength and add much-needed weight to your back.