Category Archives: Back thickness

HYPEREXTENSIONS

PURPOSE OF EXERCISE: To develop the spinal erectors of the lower back. EXECUTION: (1) Position yourself facedown across a hyperextension bench, with your heels hooked under the rear supports. Clasp your hands across your chest or behind your head and bend forward and down as far as possible, feeling the lower back muscles stretch. (2) […]

GOOD MORNINGS

PURPOSE OF EXERCISE: To work the lower back in isolation. EXECUTION: (1) Standing with feet a few inches apart, hold a barbell across the back of your shoulders as for Squats ( s e e Squats). (2) Keeping your legs locked and your back straight, bend forward from the waist, head up, until your torso […]

DEADLIFTS

PURPOSE OF EXERCISE: To work the lower back. Deadlifts are an overall power exercise that involves more muscles than any other exercise in your routine, including the lower back, upper back, and trapezius muscles, the buttocks, and the legs. A strong lower back is especially important when doing movements like Bent-Over Rows and TBar Rows, […]

BENT-ARM PULLOVERS WITH BARBELL

PURPOSE OF EXERCISE: To work the lower lats and the serratus. It also stretches the pectorals and helps widen the rib cage. EXECUTION: (1) Lie on your back along a flat bench. Place a barbell (or an E-Z curl bar) on the floor behind your head. Reach back and grasp the bar. (2) Keeping your […]

SEATED CABLE ROWS WIDE GRIP

Using separate handles as pictured here allows you to get your hands and elbows farther back, putting more of the stress on the center of your back.  

SEATED CABLE ROWS

PURPOSE OF EXERCISE: To develop the thickness of the back and the lower lats. This movement also works the lower sections of the lats. EXECUTION: (1) Take hold of the handles and sit with your feet braced against the crossbar or a wooden block, knees slightly bent. Extend your arms and bend forward slightly, feeling […]

ONE-ARM CABLE ROWS

PURPOSE OF EXERCISE: To develop the lower lats. This is an especially good movement for tying in the lower lats to the waist. EXECUTION: (1) Using a floor-level pulley, take hold of a handle with one hand. If done standing, assume a balanced stance, the leg opposite the arm you will be using in the […]

ONE-ARM DUMBBELL ROWS

PURPOSE OF EXERCISE: To independently work each side of the back. Rowing one side at a time with a dumbbell has two unique advantages over Barbell Rows: It isolates the latissimus muscles on each side, and it allows you to lift the weight higher and therefore get a more complete contraction. Using heavy weight in […]

T-BAR ROWS

PURPOSE OF EXERCISE: To thicken the middle and outer back. EXECUTION: (1) Standing on a block with your feet close together, knees slightly bent, bend down and grasp the handles of the T-Bar machine with an overhand grip. Straighten your legs slightly and lift up until your body is at about a 45- degree angle. […]

BENT-OVER DUMBBELL ROWS

      PURPOSE OF EXERCISE: To work each side of the upper back independently. You can still work heavy and give your back a good workout using dumbbells, but by using them you force each side of the body to work up to its own capacity, rather than running the risk of having the […]