The Best Workout That BLEW UP My Back (3 Exercises)
Summary
TLDRThis fitness video emphasizes three key exercises for back training: the T-bar row for thickness, the lat pull-down with an underhand grip for width, and the seated dumbbell shrug for upper trap development. It highlights the importance of a loaded stretch and proper technique for optimal muscle growth. The video also touches on alternatives like pull-ups and offers a discount code for gym apparel, concluding with a humorous rap about exercise science.
Takeaways
- 💪 The three main exercises for back training are T-bar rows, lat pull-downs, and seated dumbbell shrugs.
- 🏋️♂️ T-bar rows are crucial for targeting the upper back muscles, including the middle and lower trapezius, and rhomboids.
- 📈 The loaded stretch, as seen in T-bar rows, can increase muscle growth by exposing the upper back to more tension.
- 🔄 For back width, lat pull-downs with an underhand grip are recommended to target the latissimus dorsi and teres major muscles.
- 🤸♂️ Seated dumbbell shrugs are the go-to exercise for developing the upper traps, which contribute to a 'lifting a t-shirt' look.
- 🔄 Variation in grip (neutral for T-bar rows and underhand for pull-downs) is important for comprehensive back development.
- 👐 Using straps can help remove grip as a limiting factor, allowing for better focus on back muscles.
- 🛑 Emphasizing the stretch in each exercise, with a pause at the bottom of the movement, can enhance muscle growth.
- 🔢 Incorporating at least one row exercise, one vertical pulling exercise, and shrugging exercise each week is key for a well-rounded back routine.
- 👕 Rascal Apparel is mentioned as a clothing brand that supports the content creator, offering gym wear with a discount code 'wolf'.
Q & A
What are the three main exercises recommended for back training?
-The three main exercises recommended for back training are the T-bar row, the lat pull-down with an underhand grip, and the seated dumbbell shrug.
How does the T-bar row contribute to back thickness?
-The T-bar row helps get the back much thicker by targeting the upper back musculature, including the middle and lower trapezius and rhomboids, which are responsible for scapula reduction and movement.
What is the benefit of the loaded stretch in the T-bar row?
-The loaded stretch in the T-bar row exposes the upper back to more tension, which can increase muscle growth, as studies suggest that loaded stretches can be beneficial for muscle growth in other muscle groups.
Why is the underhand grip lat pull-down recommended for back width?
-The underhand grip lat pull-down is recommended for back width because it targets the latissimus dorsi and teres major muscles, which are primarily responsible for shoulder extension and adduction.
What is the significance of incorporating a vertical pulling exercise in a back workout routine?
-Incorporating a vertical pulling exercise like the lat pull-down or pull-up is significant for hypertrophy of the lats, teres major, and for achieving sick back width.
How does the seated dumbbell shrug address the upper traps in back training?
-The seated dumbbell shrug targets the upper traps, which are responsible for scapular elevation, and are not well-trained during rows or pull-downs. It allows for a focused loaded stretch on these muscles.
What are some technique tips for performing the T-bar row effectively?
-For effective T-bar row performance, use a narrow handle for a greater stretch, use straps to remove grip limitations, keep the back horizontal for a better lat stretch, and focus on a slow descent with a pause in the full stretch.
Why is it suggested to pause in the full stretch position during back exercises?
-Pausing in the full stretch position during back exercises can increase muscle growth by placing more emphasis on the loaded stretch, as supported by studies on other muscle groups.
What are some alternatives to the exercises mentioned in the script for back training?
-Alternatives for back training include bent-over rows, pull-ups, and various grip variations for pull-downs, depending on equipment and personal preferences.
How often should one perform back exercises according to the script?
-The script suggests performing back exercises two to three times a week, with each exercise done for 3 to 5 sets.
Outlines
💪 Essential Back Exercises for Growth
The paragraph emphasizes the importance of three key exercises for back training: the T-bar row, lat pull-downs, and seated dumbbell shrugs. The T-bar row is highlighted for its effectiveness in targeting the upper back muscles, including the middle and lower trapezius and rhomboids, by facilitating scapula reduction and movement. It is praised for its ability to provide a great stretch on the upper back muscles and for loading the stretch position more heavily than a barbell, which can potentially enhance muscle growth. The paragraph also discusses the benefits of using a narrow handle, using straps, and maintaining proper form to maximize the effectiveness of the exercise. The focus is on achieving a greater stretch and maintaining an isometric contraction of the erector spinae to promote maximum back growth.
🏋️♂️ Advanced Techniques for Back Width and Thickness
This paragraph delves into advanced techniques for enhancing the width and thickness of the back through specific exercises. The lat pull-down with an underhand grip is recommended for targeting the latissimus dorsi and teres major muscles, which are crucial for back width. The paragraph provides detailed advice on technique, such as setting the thigh pad low, choosing a machine that allows full stretch, and controlling the movement for optimal muscle engagement. The seated dumbbell shrug is introduced as an effective exercise for the upper traps, with a focus on the loaded stretch and explosive movement. The paragraph concludes with a discussion of alternative exercises and the importance of incorporating a variety of rowing and pulling exercises into a weekly routine to achieve a well-rounded back development. Additionally, a promotional mention of the 'myapt' app is made, which is described as a personalized training tool based on scientific research.
Mindmap
Keywords
💡T-bar row
💡Scapula reduction
💡Loaded stretch
💡Lat pull-down
💡Underhand grip
💡Seated dumbbell shrug
💡Isometric contraction
💡Back thickness
💡Back width
💡Trapezius
💡Erector spinae
Highlights
Three main exercises are crucial for back training: T-bar row, lat pull-down, and seated dumbbell shrug.
T-bar row is essential for thickening the upper back musculature, including the middle and lower trapezius and rhomboids.
The T-bar row provides a great stretch on the upper back muscles, enhancing muscle growth.
Loaded stretch in exercises like the T-bar row can increase muscle growth, as supported by studies on other muscle groups.
For optimal back growth, incorporate a row exercise in your routine.
Lat pull-downs, especially with an underhand grip, are excellent for widening the lats.
Underhand grip in lat pull-downs targets the lats and teres major through shoulder extension.
Seated dumbbell shrug is the preferred exercise for training the upper traps.
Upper traps are responsible for scapular elevation and are best trained with shrugging exercises.
Sitting during dumbbell shrugs reduces fatigue and allows for a deeper focus on the upper traps.
A triad of row, pull-down, and shrugging exercises incorporated weekly can lead to significant back growth.
Alternatives to the T-bar row include bent-over rows for those seeking variation.
Pull-downs can be adjusted for rep ranges, offering flexibility in training.
For those who cannot perform pull-ups, alternatives such as assisted pull-ups can be used.
The importance of technique in back exercises, including using straps and proper positioning, is emphasized.
The video offers a comprehensive guide to back training, including tips for equipment and rep ranges.
The video concludes with a humorous rap about the importance of length and partials in muscle training.
Transcripts
when it comes to back training there are
really only three main exercises you
need to be thinking about they're
responsible for almost all the back
growth I have seen in my lifting career
let me cut through the noise at the end
of this video I'll give you other solid
Replacements and Alternatives that you
can incorporate into your routine the
first exercise is the tar row which has
helped get my back much thicker the
upper back musculature the middle
trapezius lower trapezius and rhomboids
are responsible for bringing your
shoulder blades together scapula
reduction as well as up and downward
movement of the scapula as such we can
primarily Target these muscles using
exercises like the t-bar row for best
back growth we'll need some sort of row
in our back lockouts the t-bar r is a
phenomenal choice for a few reasons
first performed properly it provides a
great stretch on the upper back muscles
by letting your shoulder blades come
apart and forward it also loads the
stretch position more heavily than a
barbell since the moment arm increases
as you reach into that stretch as a
result you'll be exposing your upper
back to more tension in the stretch
studies done in the quads triceps biceps
and hamstrings suggest that the loaded
stretch can increase muscle growth and
the upper back is probably no exception
the t-ball row forces you to focus on
the stretch since the plates touch your
chest before you can get a full squeeze
the whole lift takes place in the
stretch finally since you're bent over
your rect your spin or working
isometrically which is a fancy word for
working without changing length to keep
your back straight what most people
don't know is that the erector spin
actually insert all the way up to your
neck so training those muscles is a good
idea for maximum growth as far as
technique goes use a narrow handle to
get a greater stretch by letting your
shoulder blades come around your back as
for all back movements you should
probably use straps to remove your grip
as a potential limiting factor get your
back as close to horizontal as possible
for a better stretch in the lats only
your arms shoulders and shoulder blades
should be moving don't lay your torso go
up and down during the rep take at least
couple seconds on the way down pause in
the full stretch and be explosive out of
that position for bonus points for
thickness few rows beat the t-ball row
no matter what for overall back size
incorporate at least one row exercise in
your weekly routine stick around until
the end of the video for
Alternatives we have thickness covered
but what about width well if you want to
get your lats wider consider myapt the
coach in your pocket myap is a training
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training for you as an individual it
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for back width we're primarily concerned
about the limus dorsi and Terrace major
muscles my favorite exercise for these
muscles is the lat pull down
specifically with an underhand grip
since we're already training the upper
back with a neutral grip using the tar
row adopting an underhand grip for the
pull down gives us some variation the
lats and Terrace Major's primary
functions are shoulder extension and
shoulder adduction an underhand pull
down trains these muscles through
shoulder extension here are some key
points for technique set the thigh PAD
as low as it will go while still
allowing moon for your thighs pick a
machine that allows you to get a full
stretch on each rep let your arm come
fully overhead and let your shoulder
blades Elevate fully control the lead up
for at least 2 seconds bonus points if
you pause briefly in the stretch
position since that might cause more
muscle growth I like ending a set when I
can no longer even bring the bar to at
least my
forehead this will allow me to walk a
bit harder than usual and spend more
time in the loaded stretch why didn't I
pick the pullup instead well while the
pullup is a great exercise it's a bit
more fatiguing due to stabilization and
a bit less flexible than the pull down
when it comes to the rep ranges you can
do with it that said stick around until
the end of the video I'll give you a few
Alternatives you can use based on your
equipment and preferences regardless of
your preferences though incorporate at
least one vertical pulling exercise like
a pull down or a pull-up into your
walkout routine each week for
hypertrophy of the lats Terrace major
and just sick back width finally there
is one muscle we didn't address super
well with just the t-all row and
underhand pull Downs the upper traps in
contrast to the middle and lower traps
that make your back look thicker and
serve to adduct your shoulder blades the
upper traps are the muscles on the side
of your neck that make you look like you
lifting a t-shirt they're primarily
responsible for scapular elevation
meaning they don't get trained very well
during rows or pull Downs indeed while
they get isometrically again meaning
Contracting while remaining the same
length during rows these are pretty
strong muscles the weight you use for
rows or even deadlifts typically isn't
enough to train him close to failure
isometrically that's where my favorite
shrugging variation comes in the seated
dumbbell shrug pick up some dumbbells
sit down and shrug away since we're
elevating our shoulder blades we're
training arer traps dumbbells are a
great time efficient option and sitting
down reduces fatigue from holding a ton
of weight while standing as for all back
and leg training strap up to remove your
forearms as a potential limiting factor
I like to adjust my positioning until I
feel a deep stretch in my upper traps
and only come up until the dumbbells
touch my thighs both of these increase
the focus on the loaded stretch 2
seconds on the way down PA is in the
full stretch explosive on the way up in
contrast to most trap exercises failure
is very easy to determine on this
exercise THS if you can't bring the
dumbbells to touch your thighs anymore
you failed congratulations with a Triad
of row pull down and shrugging
Incorporated each week you'll be able to
grow a huge back my favorites are the
tarrow underhand pull downs and seated
dumbbell shrug however there are other
variations you can incorporate here are
some of my favorite Alternatives I would
perform these excises two to three times
a week each for 3 to five sets each as
far as rep ranges go bent over rows or
usually best suited to 5 to 10 reps
whereas pull Downs are a bit more
flexible if you like this eye candy I've
been sporing this whole video Go to
Rascal apparel.com and cop some of your
own use code wolf at checkout for 10%
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comfortable durable and it looks nice if
you'd like to see me rank every back
exercise from worst to best click on
this video here Dr my wolf we out
listen up I got a story to tell by the
scientist as if you know already know
the original Leng of gangster he's the
master of the lab the king of the test
with his love for length and partials
he's the best of the best he's got the
theory the knowledge and the PHD and
exercise science he's the epitome he's
all about those games pushing limits
every day stretch your muscles longer
it's the length and partial way
w length and partials
wa length and
partials length and partials of my life
lengths short muscle LS give the KN Dr
wolfy got the whole world is suspense
what on Earth could he possibly say next
lengthen partials maybe or long muscle
length it won't be shorten partials cuz
that don't make sense
lals length and partials are my life
length and partials
short muscle LS get the KN
Leng Leng
muscle
LS go get yourself an additional 10%
hypertrophy thanks to Dr mil wolf
communicating his PhD Until the End
تصفح المزيد من مقاطع الفيديو ذات الصلة
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