Building a big back takes a willingness to work hard, lift heavy, and train smart. Most lifters have the hard work and heavy lifting parts down. But to get full development – that chiseled topographical map of muscles – you need to train smarter.
Simply hammering rows and pulldowns from the same angles every back workout isn't going to cut it. You'll see some positive changes, but you won't maximize your potential. To do that, you'll need to:
So first let's cover the movement patterns and exercises (the fun stuff), then we'll look at programming, and finally we'll geek out and break down the anatomy.
By setting up the cable unit at your feet and pulling towards your chest as you're hinged forward (and then pulling over your forehead as you stand up) you'll create an upward motion that allows you to load up heavy. Use a wider neutral grip bar to maximize your retraction capability while also allowing for a great stretch of the lats after each eccentric (negative) rep.
You'll hit the lats, mid and lower traps, rhomboids, and posterior deltoids (and thus teres major).
This exercise is called an overhead banded face pull. The face pull doesn't get as much love from hardcore lifters because you aren't able to load it up like you can other back movements. This lift significantly limits the amount of weight you can handle at the end range.
This will hit the external rotators, the posterior delts, the middle and upper traps, and a bit of your lats.
While it may seem sort of contradictory to have an isometric contraction on this list, our muscles don't need to create movement in order to be worked, become exhausted, and require recovery that can lead to hypertrophy.
In fact, isometrics done in the right way can actually help enhance our growth potential by targeting specific ranges of motion, and thus muscle fibers, that are weaker or underdeveloped.
Anything like a farmer's carry, a deadlift, or even an isometric row hold will do wonders hit the outer lats, the rhomboids, posterior delts, and traps.
Technically you could accomplish this doing the snatch-grip trap bar deadlift, which was something I learned from Dr. Joel Seedman here.
Or try my personal favorite carry variation – the cowboy carry:
Your execution on both emphasizes the lat squeeze caused by actively depressing and downwardly rotating the scapula. As Tony Gentilcore has said, "imagine squeezing an orange in your armpits and making orange juice."
All rowing variations are horizontal in relation to your torso, and I like the one-arm row because it allows you to pull in a J-shape manner.
While the one-arm row is a classic move in most programs, it can usually be done better by pulling with this J-shaped trajectory. One concept in muscular anatomy that's often overlooked is the direction that fibers run.
Muscles contract along the lines of fibers within them. So, muscles only contract in the direction those fibers run. In the case of the lats, the fibers run a bit diagonally from the shoulder joint down towards the lumbar spine. So it's important to use those fibers that are high up in the back (and diving into the shoulder joint) by letting a weight travel in front of us during rows.
This adjustment has been making a huge difference for my clients for years, and Lee Boyce has touched on it too.
Lat pulldowns (vertical pulls) have always been a staple, but the variation here is special because it's unilateral (one side at a time) and it allows for an intense stretch of the lats as the scapula upwardly rotate and move into elevation.
This angled single-arm pulldown allows for a tremendous eccentric stretch as well as a powerful contraction as you move your shoulders into adduction and add external rotation and depression of the scapula.
The face-down (prone) position, especially when used at a 45-degree angle with a bench, allows for you to hit your back with a variety of exercises without getting up. This chest-supported position also allows you to load up because you can drive into the bench for leverage. The key, though, is to keep your thoracic spine in some level of extension. You don't want to slouch over the bench. Keep your chest up.
Tempo is also key. Don't rush these three exercises. Take your time and experience greater time under tension to truly fatigue the muscle fibers.
The back can handle an exceptional amount of volume and frequency when compared to other groups, such as the pecs. Sure, you don't want to train them every day, but you can certainly hit them more frequently than the standard once or twice a week that many recommend.
Back training goes with everything too. The muscles are involved in all your other training modalities from squatting, pressing, deadlifting, and even sprinting. There isn't a "bad" day to do back training.
A weekly program can look like this:
You'll notice that back work is scheduled on three days of the week:
On the first day, the back work is complimentary to the hinge and lower body work (roughly 6 to 10 sets).
On the third day, go for an antagonist style workout that has you alternating between chest and back (15 to 20 sets).
On the fifth day, go all-out on back after fatiguing shoulders (roughly 20-25 sets).
In a four-week cycle this leads to 12 workouts that attack the back. That's more than enough to stimulate growth in even the most stubborn of bodies.
The back of your body is so much more than your lats, traps, and spinal erectors. Sure, these big movers are the super visible muscles in developed bodybuilders and powerlifters, but they aren't the whole picture.
They drive shoulder extension and adduction, which contributes to scapular retraction, depression, and downward rotation – all necessary skeletal movements to make the most of your vertical and horizontal pulls.
It has a variety of functions...
They isometrically contract to stabilize the lumbar and lower thoracic spine in all major movements. Combined with the quadratus lumborum they also contribute to lumbar rotation and lateral flexion of the spine – key for sports and rotational training.
We must also consider other muscles in the area, big and small:
Hit all the angles covered above and you'll nail every part of your back.
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