Intense Back Workout:
1. Deadlift
Sumo deadlifts, conventional deadlifts, beyond the range (from a deficit), rack pulls – it doesn’t matter, just do them. The intense back workout not only works antagonistically to steady the torso it works to lock out the weight to finish the movement. Deadlifts, by definition, are an exercise where you can move big weight.
Modifications:
- Implement: barbell, trap bar, dumbbells
- Stances: Conventional, wide
- Range of Motion: Beyond the range (deficit), partial – rack pulls
- Overloaded: Bands, chains, straight weight
2. Bent Over Row
Biggest flaw? Being too upright. Most guys use this intense back workout with too much weight and either throw it up, don’t arch their back or have too limited range of motion from being too upright. Keep your torso as near to parallel to the ground as possible while keeping your back in neutral.
Alternative: Seated Rows
Don’t throw them, don’t hyperextend, don’t tuck your chins and many other bad method flaws you see everyday in the gym. Do them correctly and you’ll be targeting your lats, rhomboids, biceps, grip and posterior delts.
3. Pull up
When you see someone walking around the gym with a big back, you can guarantee they can jump up and kill 15-20 pull-ups without even breaking a sweat. See the connection? Pull-ups and chin-ups are two of the best mass builders for the back. Aiming the lats, shoulders, biceps and grip, these intense back workout have so many different varieties, you’ll never get bored.
Modifications:
- Change the grip; extensive, narrow, alternated
- Change the grip again; towels, thick ropes, two fingers, three fingers, gloves
- Overloaded; dip belt, med ball, sandbag, dumbbell, kettlebell
- Change the movement; side-to-side, slow negatives, explosive
Targeting the erectors, hamstrings and glutes. Stay neutral and don’t hyperextend or hyperflex your lower back. Head should also be in neutral with the back. You can surplus this movement with a variety of implements like; kb’s, db’s, med balls, barbells or just holding an Olympic plate.
Even though exercises 1-4 are vital for adding layers of muscle to the back, 5 is the key.
That’s because is the difference between fighting through a crappy injury or lifting a long time with the greatest strength potential. Focus on the minute muscles that balance and stabilize the joint and are responsible for the health of the shoulders and you’ll be golden.
Face pulls and band pull-aparts target the upper and lower traps, rhomboids, posterior delts and teres major.
Foam rollers improve soft tissue quality and extensibility while releasing tension and removing scar tissue and adhesions.
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