When you go to the gym, everybody is focused on a couple of basic areas.
Their chest, their arms, their shoulders, their abs.
Some guys may even do some lat pull-downs or chin-ups, but that's all the attention they give their backs, thinking that's enough to give them that 'V' shaped torso.
Well, it isn't.
Your back is more than a single slab of meat, being composed of many different muscle groups that do a variety of things.
To help you broaden your shoulders, thicken your traps and beef up your lats, do the following four workouts, and watch your back turn into something monstrous and powerful.
The Pull-up Hold This basic variation of the classic pull-up is for those who lack the strength to do a large number of proper pull-ups.
Simply hang from a pull-up bar, hands shoulder width apart, and then pull yourself up till your chest presses against the bar.
Hold there for 10 to 20 seconds, and then lower back down.
When you can do 5 reps, you should be able to add weight or do regular pull-ups.
Cable Diagonal Raise Attach a handle to the low pulley of a cable station, and set it close to the ground.
Standing with your right side to the pulley station, grab the handle with your right hand and raise it up and diagonally across your body till your arm is extended, hand higher than your head and thumb pointing up.
Remember to keep your torso locked so that you're not doing the work with your hips.
Two Part Dumbbell Row Be sure to do this exercise with your back, not your arms.
Grab a pair of dumbbells and bend at the hips and knees so that your back is roughly parallel to the ground.
Let the weights hang directly beneath you, and then pinch your shoulder blades together and pull the weights up to your ribs.
Hold them there for a breath, and then lower to the starting position and repeat.
Rack Pull This is done if you don't yet have the form or lower back strength to do a deadlift.
The deadlift is one of the most awesome and basic exercises there is, right up there with the squat, and this exercise should help you work your way up toward it.
Set a barbell at about knee height in a squat rack.
Assume a squat stance, knees slightly bent, legs right up against the bar.
Arch your lower back to ensure that it's not rounded, and then lift the barbell by standing.
The key is that you are not using your arms to lift-think of them as ropes and nothing more attaching the weights to your shoulders.
Lift with your hips and legs, and then lower back.
Once this becomes easy, try moving to actual deadlifts.
So there you have it.
A series of basic workouts that when combined should help broaden and strengthen your back, further helping your other workouts by providing a strong base against which they can act as a foundation.
Their chest, their arms, their shoulders, their abs.
Some guys may even do some lat pull-downs or chin-ups, but that's all the attention they give their backs, thinking that's enough to give them that 'V' shaped torso.
Well, it isn't.
Your back is more than a single slab of meat, being composed of many different muscle groups that do a variety of things.
To help you broaden your shoulders, thicken your traps and beef up your lats, do the following four workouts, and watch your back turn into something monstrous and powerful.
The Pull-up Hold This basic variation of the classic pull-up is for those who lack the strength to do a large number of proper pull-ups.
Simply hang from a pull-up bar, hands shoulder width apart, and then pull yourself up till your chest presses against the bar.
Hold there for 10 to 20 seconds, and then lower back down.
When you can do 5 reps, you should be able to add weight or do regular pull-ups.
Cable Diagonal Raise Attach a handle to the low pulley of a cable station, and set it close to the ground.
Standing with your right side to the pulley station, grab the handle with your right hand and raise it up and diagonally across your body till your arm is extended, hand higher than your head and thumb pointing up.
Remember to keep your torso locked so that you're not doing the work with your hips.
Two Part Dumbbell Row Be sure to do this exercise with your back, not your arms.
Grab a pair of dumbbells and bend at the hips and knees so that your back is roughly parallel to the ground.
Let the weights hang directly beneath you, and then pinch your shoulder blades together and pull the weights up to your ribs.
Hold them there for a breath, and then lower to the starting position and repeat.
Rack Pull This is done if you don't yet have the form or lower back strength to do a deadlift.
The deadlift is one of the most awesome and basic exercises there is, right up there with the squat, and this exercise should help you work your way up toward it.
Set a barbell at about knee height in a squat rack.
Assume a squat stance, knees slightly bent, legs right up against the bar.
Arch your lower back to ensure that it's not rounded, and then lift the barbell by standing.
The key is that you are not using your arms to lift-think of them as ropes and nothing more attaching the weights to your shoulders.
Lift with your hips and legs, and then lower back.
Once this becomes easy, try moving to actual deadlifts.
So there you have it.
A series of basic workouts that when combined should help broaden and strengthen your back, further helping your other workouts by providing a strong base against which they can act as a foundation.
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