Bodybuilding for Beginners and Experts: The fastest way to your dream figure through highly effective exercises and nutritional tips by Sports New Age & Levy Aaron

Author:Sports, New Age & Levy, Aaron [Sports, New Age]
Language: eng
Format: epub
Published: 2020-08-21T00:00:00+00:00

Back training

We start the back training with cross lifting, namely with the variant with stretched legs. This places the focus of the training on the back extensors. This is the lower part of the back muscles.

With barbell rowing we attack the whole remaining area of the back muscles. So the first two exercises are actually already sufficient to make the whole back grow.

A wonderful alternative to barbell rowing is rowing on a cable pull. This exercise uses the same muscles, and depending on which grip you choose, you either train more on width or more on depth of the latissimus. Here, the wider the grip - the more you train the width of the latissimus.

A good strategy would be to train with a tight grip on the cable pull and then a wide grip after the cross lift.

This in itself would be a complete full back training.

An alternative to rowing would be the pull-ups, the classic par excellence. With this exercise you train mainly the latissimus. The pull-ups do not replace rowing completely.

A tip would be to choose an exercise after the chin-ups, where you can train the back deltas and the trapezius muscle, e.g. with butterfly reverse on the apparatus.

With the one-armed dumbbell rudder we finish the back training and get the last reserves out of the back muscles.

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