A workout for your back

Lots of bodybuilders only train their “show muscles” like the chest, biceps and shoulders. But in order to have a real muscled look, you also need to train your back. A strong back also supports you while doing other exercises. Jeremy Walters will show you his favourite back exercises.

When we look at the back muscles, we can distinguish 4 parts:

• The Trapezius, which is an assistant for almost all shoulder exercises.
• The upper back
• The middle back
• The lower back

Because training your lower back brings a high risk (especially for beginners), I won't describe any exercises for this muscle group.

My back training consists of the following exercises:

• Pulldown, 1x10 1x8
• OneArm Dumbbell Rows, 3x12
• Seated Cable Rows, 1x12 1x10 1x8
• Shrugs, 2x12
• Chin Ups, 2x to failure.

Front Lat Pulldowns

The pulldown works the upper side of your back. This exercise should be executed in the so called "lat machine".

Take a wide grip that is twice your shoulder width. Sit down on the bench and slowly pull the bar down till your chest. Squeeze your shoulder blades at the lowest point and rest for 2 seconds. Get back to the starting position and repeat the procedure.

Do 1 set with 10 repetitions, take a 1 minute break and do another set with 8 repetitions.

One Arm Dumbbell Rows

This exercise works the middle back and the biceps. Take a dumbbell in one hand and put one arm on the bench, as in the picture below. Keep your back arched and slowly pull your arm up. Contract and squeeze the back. Lower your arm again and stretch out the back. Do two sets of 12 repetitions.

Seated Cable Rows

Grab the v-shaped pulling attachment, sit down on a bench with your knees slightly bent. Pull your arms into the low chest region. Squeeze your shoulder blades and rest for a second. Bend forward and stretch your arms forward again. Start with a set of 12 repetitions followed by a set of 10 repetitions and yet another set of 8 repetitions. Take a break of 45 seconds between your sets.

Shrugs

This is an exercise for the trapezius. For most beginners the exercise might look a bit strange. It's a very short movement. Take one dumbbell in each hand and raise your shoulders to your ears by making an "I don't know" gesture. Squeeze the shoulders and then lower the dumbbells. Make two sets of 12 repetitions.

Chin Ups

This exercise can be executed on a special chin-up machine (often the same machine as the dip-machine) or just a simple hanging bar. This exercise works your upper back, trapezius, back side of your shoulders and your middle back. It's a excellent one to finish your training with. Do two of three sets to failure.

Grab a bar with a grip that is twice your shoulder width. Try to pull yourself up to your chin. Don't swing and don't try to do another repetition if you feel you can't! You can easily get hurt with this exercise, so keep the movements slow and controlled.

Wed, 02 Jan 2008 | Posted in: Fitness | Posted by: Jeremy Walters

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