Maybe you don't like to train on fixed equipment because it limits your training trajectory, or maybe you don't like to do cardio because too much cardio can make you lose muscle?
Fitness is all about escaping your comfort zone and getting your muscles to grow faster, how can training with just one move be enough? Here are excellent back training moves for you to count one by one!
the back is made up of several muscle groups that make up the posterior chain of the body, including the latissimus dorsi, rhomboids, infraspinatus and erector spinae muscles, to name a few.
These muscles help us to twist our bodies, bend over, stay upright, lift heavy objects and protect the spine. Without a strong back, we can't do hard pulls, squats or even perform at our best in functional activities. Here are 8 movements which will allow back training to be at its best.
1. Overhead barbell row
the overhead barbell row is one of the most effective back movements. Studies have tested the effectiveness of several back movements by having 19 men perform these movements with all variables being equal, and the overhead rowing activated almost all of the back muscles.
Compared to other rowing movements, forward/reverse grip pull-ups and high pulldowns, the overhead row was more effective in targeting the erector spinae muscles. Activation was closely followed by the muscles of the lower trapezius, latissimus dorsi and infraspinatus. The overhead barbell row is a full body movement that stimulates the back evenly.
if the training goal is to develop the back muscles as much as possible, then it should be used as the centre of gravity for compound movements. Training tips for the overhead barbell row.
L practice correct posture before training at high intensity. Your knees should be bent and your back straight to avoid injury.
L pull the barbell under your chest as you perform the rowing motion so that you can exert maximum strength.
L when training, dip the barbell row as a first and compound movement with large weights.
2. Hard pull
the king of posterior chain movements - no back workout is complete without the hard pull. There are many variations of the hard pull, choose the traditional hard pull to work your back and reduce the difficulty of your training. The hard pull is not just a back movement, it actually works the entire posterior chain. This means it works all the muscles at the back of the body from the calves to the obliques.
The special thing about the hard pull is that it maximises the load and pulls as much weight as the body can handle.
barbell hard pulling training tips.
L if you are a beginner, you can train with lighter weights first. Hard pulling is a compound movement and can cause injury to the body if not done properly.
L keep the barbell as close to the body as possible and fire through the hips to reach the highest point of the movement.
3. Pull-ups
any form of pull-up will train well. But the real highlight of the pull-up is its superior activation of the latissimus dorsi, as confirmed by relevant studies. Studies have found that the latissimus dorsi is more activated by the pull-up than any other form of rowing movement, even the high pull-down.
The pull-up may look simple, but it really isn't. There are requirements for upper body strength, but there are variations. Most gyms usually have really great pull-up assistance equipment, high pull-down equipment, which can also build the same muscles as pull-ups.
pull-up training tips.
L when doing pull-ups, do the whole movement to maximise the recruitment of muscle fibres and strength.
L if you are a beginner, don't worry that you won't be able to do a full pull-up. Use pull-up assistance equipment to build strength or you can do the centrifugal part of the movement with a small partner/apparatus, reaching the highest point of the barbell and then slowly lowering it.
L a dumbbell can be added between the ankles to increase the weight.
4. Backhand yates barbell row
named after mr olympia dorian yates, this rowing movement provides a different stimulus compared to the traditional barbell row. Instead of using a forward grip grip, a reverse grip grip is used, which stimulates the lower back muscles.
A similar effect can be achieved using either barbells or smith machines. However, barbells work the stabilising muscles better.
backhand yates rowing training tips.
L when doing the backhand row, pull the barbell to the middle of the abdomen. This will give more stimulation to the muscles in the lower back.
L choosing to do this movement on a smith machine is also good as there is no need to stabilise the weight. Just focus on the movement itself and train hard to achieve the best possible contraction.
5. Sumo hard pull
why is the barbell hard pull different from the sumo hard pull? The sumo hard pull reduces the stress on the spine, it is closer to the body's centre of gravity, unlike the traditional hard pull where you have to bend down and reach up to grab the barbell to pull it up. With the sumo hard pull, the back and the rest of the body can be kept in a more upright position.
The distance between the feet should be large, with the toes pointing slightly outwards. This allows the load to be pulled up in a shorter movement stroke to maintain maximum balance and an upright torso.
sumo hard pulling training technique.
L point the toes slightly outwards, with the feet further apart. The torso should be upright.
L you can use a front hand grip, or a front and back grip.
L the legs should fire first, pushing the hips forward, while the erector spinae will assist with each movement.
L the sumo hard pull is more suitable for taller people.
6. V-handle pull down
why use a v-handle or narrow grip? The reason is that more weight can be used compared to a long bar. For muscle building this is an ideal choice and will work almost all the back muscles. It has been found that the emg activity of the narrow grip high pull down movement is similar to the posture of the medium or wide grip hand, and has a slight advantage over the medium grip.
One reason we include the v-grip high pull-down in effective back training is that more resistance can be used.
v-handle pull-down training technique.
L do 2 sets of 12-15 reps with light weights to warm up, then use heavier weights.
L during the movement, you should keep your elbows tucked in and really focus on contracting and training the back muscles.
L do not lock your arms during the centripetal movement as this can put a lot of stress on the biceps and cause injury.
L this variation works well either as a compound movement or as a finishing movement.
7. Seated rope rowing
research has found that rowing is a very effective way to stimulate the back and it is suitable for training the middle obliques, the latissimus dorsi, and the erector spinae muscles. This movement helps to keep the trainer's spine straight and healthy by improving posture and promoting chest extension.
Rowing is also a functional movement that burns a lot of calories and trains muscles at the same time.
seated rope rowing training tips.
L choose a handle that will allow you to do the rope row comfortably and effectively.
L choose high reps to take advantage of this functional movement of rowing.
L avoid borrowing strength and keep your elbows slightly bent to effectively work the back muscles.
L the seated row can be used as a starting movement for back training or as a finishing movement.
8. Overhead pull
the overhead pull is a very effective back movement, activating more of the erector spinae muscles. It is very beneficial for the development of the back and allows for larger weights to be performed safely.
Now, unlike the traditional barbell hard pull, the movement starts with the barbell being racked at approximately knee level. The legs will pull up on the barbell for about a third of the movement while the torso reaches to complete the final pull up.
on-rack hard pull training tips.
L if balance/stability is not good, you can use a smith machine. However, if you want to build stable muscles, then using a barbell is a better option. However, both are good and will gain muscle and strength.
L place the barbell on the rack slightly above your knees so that your back is pulling hard on the barbell. But you are able to stretch your body to pull up the weight.
there's more than one way to train your back, one move can't make up for all the muscle stimulation, want deeper back stimulation? These 8 moves will make your back wider and better!
