12 Sep [Videos] “The Back Album”
[Missing Video: DB High Incline Bench Supported Row]
I put out a post about the DB Incline Bench Supported Row being legit for building upper back strength (Video 1 in case you missed it)….
…It got a load of feedback asking about how to build your mid and lower back too…. so I said I’d put together a quick blog post with some great ways to develop your whole back.
It’s not an exhaustive list….but will get you started. (FYI this is not a back rehab program).
I think I’ll call “The Back Album”
The DB High Incline is great for isolating the upper back and traps and giving the lower back a break.
2. If you’re developing back strength you gotta be deadlifting.
That doesn’t mean go mental and hit it like a powerlifter…but you should at least get proficient with it….as you’re gonna be picking up weight in the gym on the regular.
Slowly build up the weight and concentrate on awesome form. Have a look below:
3. Bent Over Row
This is awesome for training your whole back and shoulders.
Focus on a flat, braced back and keep your hips bent and back still.
4. The Back/Hip Extension
The Hip and/or Back Extension (when done on a 45 degree back extension machine) are great for building up the hips and lower back without a huge amount of extra weight needed.
Go for higher reps on this one to get more of pump.
[Missing Video: Hip Extension]
5. Romanian Deadlift (RDL)
Is another awesome back, hip and hamstring exercise that you can do.
It will also replace the back/hip extension if your gym doesn’t have that machine.
Doing these exercises on a weekly basis will give you huge amounts of back muscle and strength development and make you look legit too.
Try ’em out and see what you think.