When training your back to develop a wide back appearance, the key is training the largest back muscle in the body, known as the latissimus dorsi. You can use free-weight exercises that utilize dumbbells and barbells or you can use cable machine pulling exercises. Besides choosing the right exercise, make sure you use proper technique in each of your exercises so that you can get the most out of your training.
Lat Pulldowns
The lat pulldown is performed on a cable machine by securing your knees under the knee pad and pulling the overhead bar down to your upper chest, or clavicle, in the front of your body. Make sure you pull the bar down, perpendicular to the floor, in order to place the emphasis of this exercise on your back muscles, before returning the weight to the starting position. Do not allow your upper body to lean forward or backward. Use 10 to 12 repetitions for two or three sets.
Bent Over Row
A bent over row is performed using a barbell, held by both hands, to train the back. Start by standing with your feet shoulder width apart and the barbell in your hands, at your thighs. Your palms should be facing your thighs. Slowly lean your upper body forward to a point that your arms are hanging perpendicular to the floor, by bending at the hips. Do not bend at the waist to avoid adding unneeded stress to your lower back. Pull the weight, by raising your hands, up to your lower chest, keeping your knees slightly flexed and back arched. Briefly pause before lowering the weight back to the starting position. Repeat the movement for 10 to 12 repetitions for two or three sets.
Seated Pulley Row
You can perform the seated pulley row on a cable machine by sitting on the machine bench and grasping the handlebars that are attached to the cable machine. Keep your knees slightly flexed and your upper body in an upright position. Slowly pull the handlebars to your lower chest, squeezing your back muscles together. Briefly pause before slowly returning the handlebars to the starting position. Be sure you do not lean your upper body backward in an attempt to use momentum to help complete the pull. Repeat the movement for 10 to 12 repetitions for two or three sets.
Body Weight Pull-Ups
Pull-ups can be an effective way to train the back, using body weight as the resistance. Start by grasping the overhead bar, with your hands slightly wider than shoulder width apart. You can use an overhand or underhand grip. Either can effectively train the back. With your body fully hanging from the bar, pull your body up tot he bar, to the point that your chin passes over the bar. Briefly pause before slowly lowering your body back to the floor. Do not allow your feet to touch the floor at any point during the exercise and make sure you are not swinging or swaying during the movement. When your swing or kick during the pulling phase, you are attempting to use momentum to help with the pull. By eliminating any momentum, you place most of the resistance where it should be: on your back.
References
- "Essentials of Strength Training and Conditioning"; National Strength and Conditioning Association; 2000
- "Personal Trainer Manual"; American Council on Exercise; 1997
- "NSCA's Strength and Conditioning Journal"; Bodyweight Training: A Return to Basics; Jeffrey Harrison, CSCS, NSCA-CPT; April 2010
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