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Beginning Back
A strong back can not only
make your physique look better but
may serve you from a practical sense
as well. There has been a time in
almost everyone’s life when they
had a back pain. Maybe from lifting
something incorrectly or just sleeping
wrong. Training the back is like
preventive medicine, as long as
you do it properly.
Wide Grip Lat Pull (link
to an animation of the “Wide Grip Lat Pull”)
is for the upper latisimus dorsi,
that cobra-like muscle in your back.
Using a long bar overhead, grip
the bar about six inches wider than
your shoulders. Some people pull
the bar behind the neck and also,
in front of the neck to the upper
chest. I prefer to pull to the front.
For the same reason I do only front
presses when training shoulders,
I feel the rear position is contrary
to the shoulder joint. So here,
I’ll speak only of pulling to the
front.
Leaning back slightly, keep your
shoulders pressed down and your
chest forward. Slowly pull the bar
to your upper chest while squeezing
the back muscles. Return the bar
to the starting point maintaining
the position of the chest and shoulders.
Seated Row (link
to an animation of “Seated Row”)
is where many people miss the point
regarding form. It’s also a fantastic
place to hurt yourself. Use a weight
that is controllable. By that I
mean a weight that allows you to
maintain correct form.
Using a Close Grip Handle (link
to a photo of a “Close Grip Handle”)
and with your legs almost straight,
pull the handle to your abdominal
and squeeze your back as you move
back into a seated position. Remember,
move you body and then arms, return
to the starting position by the
reverse, arms and then the body.
Go slow and do not jerk the weight!
Back Routines
Beginning
|
Exercise
|
Set
1 (reps)
|
Set
2 (reps)
|
Set
3 (reps)
|
| Wide
Grip Lat Pull |
10
|
10
|
10
|
| Seated
Row |
10
|
10
|
10
|
Note:
Keep your chest forward and shoulders
back, and contract your muscles!
Intermediate – Advanced
|
Exercise
|
Set 1 (reps)
|
Set 2 (reps)
|
Set 3 (reps)
|
Set 4 (reps)
|
| Wide
Grip Lat Pull |
10
|
8-9
|
7-8
|
6-7
|
| Seated
Row |
10
|
8-9
|
7-8
|
6-7
|
| T-Bar |
10
|
8-9
|
7-8
|
6-7
|
| Dumbbell
Row |
10
|
8
|
N/A
|
N/A
|
Note:
By adding weight each set, you will
automatically reduce your reps.
Don’t attempt to do less reps, attempt
to do more weight!
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