The Best Workout That BLEW UP My Back (3 Exercises)

Summary

This 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

00:00

💪 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.

05:02

🏋️‍♂️ 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.

Keywords

💡T-bar row

The T-bar row is a specific type of weightlifting exercise that targets the upper back muscles, including the middle and lower trapezius, as well as the rhomboids. It is highlighted in the video as a key exercise for back thickness. The T-bar row is performed by bending at the waist and pulling a loaded barbell with a T-shaped handle towards the chest, which allows for a great stretch on the upper back muscles and emphasizes the loaded stretch position, potentially enhancing muscle growth.

💡Scapula reduction

Scapula reduction refers to the action of bringing the shoulder blades together, which is a movement facilitated by the trapezius and rhomboid muscles. In the context of the video, scapula reduction is an important component of the T-bar row exercise, as it helps to engage and work the upper back muscles effectively.

💡Loaded stretch

The loaded stretch is a training technique where a muscle is stretched under tension, which can increase the time under tension and potentially lead to greater muscle growth. The video mentions that the T-bar row provides a great loaded stretch for the upper back muscles, as the plates touch the chest before a full squeeze can be achieved, thus increasing the stretch and tension on the muscles.

💡Lat pull-down

The lat pull-down is an exercise that targets the latissimus dorsi and teres major muscles, which are crucial for back width. In the video, it is recommended to perform lat pull-downs with an underhand grip to vary the training stimulus and to focus on shoulder extension, a primary function of these muscles.

💡Underhand grip

An underhand grip is a hand position where the palms face towards the body, which is used in the lat pull-down exercise as mentioned in the video. This grip variation allows for a different stimulation of the lats and teres major compared to a neutral grip, which is used in the T-bar row.

💡Seated dumbbell shrug

The seated dumbbell shrug is an exercise that targets the upper trapezius muscles, which are responsible for elevating the shoulder blades. The video emphasizes the seated variation as it reduces fatigue from holding heavy weights and allows for a greater focus on the upper traps, which are crucial for a 'lifting a t-shirt' appearance.

💡Isometric contraction

Isometric contraction refers to a type of muscle contraction where the muscle generates force without changing its length. The video explains that during rows, the erector spinae works isometrically to keep the back straight, and the upper traps also engage isometrically, although they may not be trained to failure with the weight typically used in rows or deadlifts.

💡Back thickness

Back thickness is a term used to describe the development of the muscles that make the back appear fuller and more muscular. The video focuses on exercises like the T-bar row and seated dumbbell shrug as key for increasing back thickness by targeting the upper back and upper trapezius muscles.

💡Back width

Back width refers to the development of the muscles that make the back appear wider, particularly the latissimus dorsi and teres major. The video suggests incorporating exercises like the lat pull-down with an underhand grip to specifically target these muscles and enhance back width.

💡Trapezius

The trapezius is a large, triangular muscle that covers the back of the neck and shoulders, and it is divided into three parts: upper, middle, and lower. The video discusses the importance of training all parts of the trapezius for a well-rounded back development, with specific exercises targeting the upper traps for width and the middle and lower traps for thickness.

💡Erector spinae

The erector spinae is a group of muscles running along the spine, responsible for extension and stabilization of the back. The video mentions that the erector spinae works isometrically during rows and other back exercises, contributing to back strength and growth.

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

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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

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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