BACK to Basics: Tweaks to Building an Impressive Back
To achieve success building the most muscular back on the planet, sometimes it means going back to the basics in order to do so. Often, we overlook the simplicity of a movement and over complicate things by increasing the weight to the point where we aren’t even utilizing the muscles we intended to work. Rather, we are using momentum along with accessory muscle groups in the process. Below are some things to consider when building an impressive back.
Change your grip to start building an impressive back
A simple way to help build your back is by changing the grip used to perform movements. When doing things such as a lat pull-down, you can utilize a wide overhand grip, a close overhand grip, a close underhand grip, a neutral grip (where the hands are facing each other), etc. The list goes on and on. Use the many different lat pull-down attachments to hit the muscle fibers different. Recruiting the same muscle fibers can build some size, but it isn’t your best option. In order to force growth, you need to hit the muscle using different angles and change things up often. Don’t get set in only using one grip or one attachment on the machine or exercise, variety is the spice of life—change it up to spark new growth.
Stop rowing with your biceps
Too many times I see people in the gym doing one-arm bent over dumbbell rows (either standing or utilizing a bench for stability) in a straight linear fashion up and down. This shouldn’t be the path taken when completing a row focused on building your lats. Doing so will only increase the size of your arms since you’re basically completing a hammer curl every time you complete the movement.
Rather, to begin the movement and start building an impressive back, you want to start pulling the dumbbell using your back and once your arm reaches a ninety-degree angle, you want to use your lats and move your elbow further behind you. A better visual of this exercise would be pulling the dumbbell straight up, and as the bend in your elbow hits ninety-degrees, use your lats to pull the dumbbell further towards your hips (not actually to your hips, but for visual demonstration imagine the dumbbell moving further back and away from your upper body).
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