Do it with the half-iso incline … Lunges do … Retract your shoulder blade, and give the middle-back musculature a momentary squeeze before allowing the weight to pull your arm back to the start position. All rights reserved. Key training tip:Â Make sure you're positioned exactly midway and in line with the cables; if one side feels heavier than the other or the movement paths feel asymmetrical, you're probably off-center. Grasp the bar near the center with your inside hand using a neutral grip, arm extended. A variation of the first exercise with … This shouldn't be your primary row variation, but it's a great one for adding some heavy volume on your back day and emphasizing the stretch at the bottom. Key training tip: If you have trouble maintaining a flat back, consider a split stance (inside foot back) while placing your outside elbow across your outside knee for added back support. The lats or latissimus dorsi start just below the outer and upper back regions. Key training tip:Â This may feel awkward at first, so go light until you get the hang of the movement. The machine version of pull-ups, wide-grip lat pull-downs specifically aim to widen/broaden the back (giving a v-taper appearance), while at the same time are an excellent mass building exercise. Go light, and do it last in your workout after all your other back exercises for 3 sets of 10-15 reps. What it is:Â This isn't a new exercise per se but rather a technique applied to the pull-up. Not only will you achieve a greater range of motion than the flat-bench version, but also greater time under tension on the latsâthe lower lats in particular, in my experience. Machine pullovers, which target the lats and serratus, is among the best of machine exercises for the back. End your set when you can no longer control the descent or it takes fewer than about three seconds. Instead of serving the same ol' dish, we fired the chef and came up with a menu of all-new back-day fare. Some people find this setup allows them to achieve a greater range of motion than either the barbell or dumbbell provides. Chin-Ups. An extremely challenging exercise, V pull-ups literally require one to form an "V" shape with their body, and hold it while doing pull-ups. Squeeze hard at the top for a count before slowly lowering to the start and feeling a good stretch in your lats. This exercise incorporates several back muscles while using one's body weight for resistance. Pull the weight up to a point somewhere over your chest, really focusing on pulling with your lats. Next time, rows and pull-ups. A challenging exercise, L pull-ups literally require one to form an "L" shape with their body, and hold it while doing pull-ups. A minor variation on the standard reverse pull-up / chin up exercise, this version allows for greater emphasis on the outer head of the biceps brachii while still working the inner bicep head as well as the lats and outer back muscles. But not today. Bend over about 45 degrees with a flat back, and place your outside hand on your knee for support. That's rightâyou'll be grasping just the rubber balls. Pull-ups, also known as chin-ups, are a superb strength and mass building back exercise that also are also useful to widen/broaden the back (thus giving a v-taper appearance). With your chest up and back flat, bend over and grasp the bar near the collar with a neutral grip, keeping your knees bent. They span the length of the torso down to the lower back. Close Grip Reverse Pull-Up / Reverse Chin-Up (Calisthenics), Reverse Pull-Up / Reverse Chin-Up (Calisthenics), Skull Crushers / Lying Triceps Extensions (Dumbbell). Designed to specifically target the lower aspect of the lats, close grip pull … Lats (aka latissimus dorsi) is a muscle that runs from the back of your shoulders down to your hips, responsible for posture. Close Grip Pull-Downs. You will after trying these novel variations of staple back-building movements like the pull-down, pull-up, and row! Quite simply, deadlifts are the ultimate power exercise; they blast the majority of the body's muscles (especially the quads, glutes, lats, and traps). What it is:Â This row variation simply replaces the close-grip handle bar with a D-handle, so you're working each side individually. You can and will build a strong, muscular back with pulldowns alone, and … Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. Half-Iso Incline Row Countup Series. You won't be using as much weight, because there's no way to anchor yourself down, but it's a great pumping movement for the end of your workout, and you'll really be able to cramp down on those lats. Smoothly drive your elbows into your sides, squeezing your lats in the peak-contracted position. Your workouts can sometimes feel like a meal you've been eating every day for years. You can also load this surprisingly heavily. Walk over to each side and take the right-side cable in your right hand and left-side cable in your left, holding the ball between your thumb and index finger. For now, really fight the descentâthat's what this technique is all about. Because your elbow stays tight to your side as you pull, the emphasis is on the lower lats. Set the bar near the bottom of the Smith apparatus, and disengage the safeties so the bar can approach the floor. Rotate your hands so that your grip is slightly underhand. Always keep your head neutrally aligned as well. Copyright © Chunk Fitness, 2010-2020. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a relationship with a qualified healthcare professional. Maintain a fairly upright torso; leaning excessively forward and backward during the motion calls the lower-back musculature into the movement. A phenomenal exercise that allows for power lifting, the t-bar row focuses primarily on the muscles of the back with emphasis placed on the lower aspect of the trapezius. Bodybuilding.comâ and BodySpaceÂ® are trademarks of Bodybuilding.com. Your arms should be nearly straight, but your elbows should be unlocked and stay in more or less the same position throughout the movement. Pullovers utilizing a barbell are a unique exercise that--in addition to expanding the rib cage--provide the pectorals, lats, triceps, and serratus (anterior) with an intense workout. Don't rise up from the bent-over position as you pull the weight. Key training tip:Â Don't give in to the temptation to do any positive repsâalthough this technique can definitely boost your pull-up numbers down the road. What it is:Â The decline position of this version of the pull-over places more focus on the lats than the flat-bench pull-over while reducing the degree of stress on the chest. Do this toward the middle of your workout, after your heavy bilateral rows or other strength work. Please consult a physician prior to starting any new exercise regimen. Hook your legs under the rest, and reach back for the weight. Pull the bar upward by driving your elbow toward the ceiling and squeezing your shoulder blades together. Reverse Close-Grip Lat Pull-Down. All you need is a pull-up bar or similar equipment that allows you to do chin-ups.4.