3 MOVES FOR A BIGGER BACK

3 MOVES FOR A BIGGER BACK

BUILD A BIGGER BACK WITH THESE 3 MOVES:

1: WIDE GRIP PULL-UPS

TARGET – LATS, REAR DELTS, BICEPS

TIP – STOP PRIOR TO FULL EXTENSION TO KEEP TENSION ON YOUR LATS. PULL WITH YOUR ELBOWS, NOT YOUR BICEPS (PRACTICE FLEXING YOUR LATS WITHOUT BICEPS CONTRACTION)

2: BENT-OVER DUAL DUMBBELL ROWS (SUPINE GRIP)

TARGET – LATS, LOWER TRAPS, RHOMBOIDS, BICEPS

TIP – PULL BACK AND UP AT A 45 DEGREE ANGLE INSTEAD OF STRAIGHT VERTICALLY TO HELP ACTIVATE THE LATS. FOCUS ON SCAPULA RETRACTION TO ALSO TARGET LOWER TRAPS AND RHOMBOIDS. (ENVISION SQUEEZING A PENCIL BETWEEN YOUR SHOULDER BLADES)

3: SEATED LAT PULL (NEUTRAL GRIP STRAIGHT BAR)

TARGET – LATS, RHOMBOIDS, LOWER AND MID TRAPEZIUS

TIP – FOR THIS MOVE, LEAN BACK SLIGHTLY TO AVOID PULLING DOWN VERTICALLY. INSTEAD, PULL BACK AT AN ANGLE TO ACHIEVE SOME SCAPULA RETRACTION. WHY? RHOMBOID AND LOWER TRAP DEVELOPMENT. GREAT FOR BACK “THICKNESS”.

REMEMBER, PROPER FORM IS KING WHEN BUILDING YOUR BODY. LESS WEIGHT FOR HIGHER REPS IS FAR MORE BENEFICIAL THAN HIGH WEIGHTS WITH MUSCLE CONTRACTIONS THAT ARE NOT FOCUSED.