One of the most neglected muscle groups by gym bros around the world, most likely the muscle group that is also the hardest to be trained in terms of proper technique – your back. Exactly, a good back training is harder than legs training when it comes to keeping the correct form, plus it is also a pretty big muscle group, making your life not easy at all when developing it. BUT, a well developed back literally wins bodybuilding shows even (Dorian Yates can speak about it) and it will definitely set you apart from everybody else in the gym.
Step by step – My “go to” Back Exercises
Good Mornings:
When it comes to lower back development, good mornings are my number 1 on the list. Considered proper technique is applied, they will literally solve your lower back pain problems if you have to sit the whole day, plus your spine erectors will get bigger and bigger as you keep progressing with loads. I start training everybody by the Seated Good Morning variation, which will also work on your hip mobility and teach you how to squat/deadlift keeping tension on your latissimus. The standing version can be done with your knees slightly flexed or totally extended, depending on your objective. If you want more hamstrings recruitment, extend the knees. If you want more lower back/gluteus, slightly flex them. Good Mornings also allow you to lift massive loads (I know people who can do them with 150-180kg), so go for it with no fear (KEEPING TECHNIQUE IN CHECK!!!).
Pull-Ups:
Upper back/Lattissimus is your problem? Not anymore. Pull-Ups are DEFINITELY one exercise literally EVERYBODY should be doing. Let’s forget muscular development for now. The strength feat oh pulling your own body weight several times against gravity is by itself great enough to be praised. Take the muscular development just as a desirable side-effect of it. You can do Pull-Ups or Chin-Ups (Supinated and Neutral grip. Supinated is palms facing you, Neutral is palms facing each other). Also another unspoken benefit of Pull/Chin-Ups is grip strength. Make sure you include Pull/Chin-Ups and heavy deadlifts in your training and your grip problems will be gone for good. I have a BRUTAL suggestion for you called EXTENDED SET. Check this out:
Start from Pull-Up (wide pronated grip). Perform as many reps as possible. Rest 10” and switch to a supinated grip, perform as many reps as possible. Repeat the process with neutral grip. Do 4 sets of those. No do that every back training of yours for 2-3 months and let me know later about your gains.
Barbell/Dumbbell Rows:
Another basic exercise that should be performed all the time. The bent-over rows, whether with barbell or dumbbells with place great stress on your lower back, with work your latissimus as well, and also work on your grip strength. The more parallel you keep your body to the floor, the more latissimus engagement you will get. Doing it a bit more upright is not wrong, since it is intentional and you know what you are doing. That will place more stress on your trapezius, rhomboids, etc, so if that’s your objective, you’re good to go. Barbells allow only a pronated or supinated grip. Dumbbells allow you to do both, neutral grip, and also a rotating grip, where your grip is totally pronated at the bottom of the rep and fully supinated at the top. By supinating your grip you will engage more biceps in your exercise as well, so make sure to pay attention to that and if that is your objective with that exercise.
What else?
Nothing. Yeah, you read that correctly. ALL machines are secondary. Can you use them in your training? Obviously yeah. But in terms of overall development and strength gains, there is nothing like those 3. Oh and by the way, building a stronger back is a good way to start building a strong bench press too. Remember that “ to every action there is a corresponding reaction of same intensity and opposite direction”. That’s 7th grade class or so…what I mean is, whenever you press your back on the bench, the bench is indirectly applying force back to you. And the heavier you bench press, the more force there is, so if you don’t have a strong back, you’ll never develop an impressive bench press. As for postural, aesthetic and overall quality of life purposes, building your back is essential and I believe there is no need to mention the why’s here, it’s self explanatory. Plus, I’ve never seen anybody complaining for having a specific body part “too strong” or for being too strong overall. Go for it, you won’t regret either!
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