Kenneth Lo

Top 5 Exercises To Strengthen Your Back Muscles

December 15, 2018

What are the reasons you need to strengthen back muscles?

 

 

 

Reason 1: You can have a better posture. Normally, people's shoulders are protracted (rounded shoulders) because we are sitting in front of the computer for too long hours. Recently, all of us are looking down to our phones. 

 

Reason 2: When everyone is chasing abs, we chase for the back muscles. Because having abs is easy and is the basic. If you have back muscles, you are definitely stronger than the others.

 

Reason 3: I know you want BIG chest. However, don't forget that you also need stronger back muscles to help you to lift heavier weight. 

 

Reason 4: On the stage of the bodybuilding, you  will become a loser if you don't have back muscles.

 

 

 

Here are Top 5 exercises to strengthen your back muscles:

 

Exercise 1: Chin-ups

 

 

Key 1: From deadhang to chin above the bar. No Cheating.

 

Key 2: Slow tempo. Focus on the eccentric. Do not lose the Lats contraction during the eccentric. 

 

Key 3: Scapulae depression and retraction. 

 

Key 4: NO kipping.

 

 

 

Exercise 2: Single Arm DB Row

 

 

 

 

Key 1: Bring the DB to your waist level.

 

Key 2: Slow tempo. Focus on the eccentric. Do not lose the Lats contraction during the eccentric. 

 

Key 3: Keep the body in a neutral position. Don't twist the body. 

 

Key 4: Zero explosive movement. 

 

Key 5: Sometimes lifting heavier weight is not better. 

 

 

 

Exercise 3: Lat Pull Down 

 

 

Key 1 : From "stretch" to "contraction".

 

Key 2: Slow tempo. Focus on the eccentric. Do not lose the Lats contraction during the eccentric. 

 

Key 3: Scapulae depression and retraction. 

 

Key 4: Slightly "arch" your lower back.

 

Key 5: No body swing movement. 

 

 

Exercise 4: Seated Row

 

 

Key 1: Sit upright.

 

Key 2: Scapulae retraction and "bring" the handles to you. No need to touch your body.

 

Key 3: Focusing on the Lats contraction. 

 

Key 4: Maintain the Lats contraction during the eccentric.

 

Key 5: Depress your shoulders. 

 

 

Exercise 5: Cable Pressdown with Straight Arms

 

 

 

Key 1: Keep arms straight and contract your lats.

 

Key 2: Slow tempo. Focus on the eccentric. Do not lose the Lats contraction during the eccentr

 

Key 3: Scapulae depression and retraction. 

 

Key 4: Don’t lift too much weight.

 

Bonus tip: Do this exercise before performing Rack pull, Deadlift or RDL. 

 

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