Powerful pull-ups and rows are not only the way to a muscular back, but a way to develop strength, power and reduce your risk of injury. Many exercises and activities require a strong back, and even when the muscles of the back do not directly contribute power, they often provide stability to your shoulders and spine. Consult your physician before beginning any diet or exercise program.
Training
Step 1
Train your pull-up technique. Grip the overhead bar with your hands slightly wider than shoulder width, and pull yourself smoothly up until your chin is over the bar. Lower yourself under control, never bounce out of the bottom of the repetition.
Step 2
Perform weighted pull-ups. If you can manage at least seven or eight repetitions of unweighted pull-ups, you can add weight by holding a dumbbell between your feet or suspended from a heavy belt. Increase the weight slowly, no more than five pounds a session.
Step 3
Perform heavy barbell rows. Grip a barbell with your hands slightly wider than your shoulders then lean forward until your torso is just above parallel to the ground. Pull the bar into your sternum, then lower under control. Never drop the bar or bounce out of the bottom of the repetition, and avoid jerking the weight up with your lower back.
Step 4
Perform dumbbell rows. Brace one hand on a support with your feet approximately shoulder width apart and your torso parallel to the floor. Holding a dumbbell in one hand, pull your elbow back until the weight is next to your ribcage, then lower under control. When you have exhausted one side, repeat for the other side.
Step 5
Train your posterior deltoids, or the muscles that make up the back of your shoulders. With a dumbbell in each hand, lean forward until your torso is parallel to the ground. With a slight bend to your elbows, raise the dumbbells until your arms are parallel to the ground, then lower under control.
Step 6
Train your elbow flexors and forearms with dumbbell hammer curls. Holding dumbbells in both hands while standing, with your palms facing you, bend your elbows and raise the weights until they touch your shoulders. Lower under control and do not bounce out of the bottom.
Tips and Warnings
- Good technique is the key to building power.
- Steps five and six are for injury prevention. Strengthening the smaller muscles that stabilize the joints in the pull-up will help maintain your ability to train effectively.
Things You'll Need
- Chin-up bar
- Barbell with plates and safety collars
- Dumbbells
References
- PubMed.gov: Variations in Muscle Activation Levels During Traditional Latissimus Dorsi Weight Training Exercises: an Experimental Study
- PubMed.gov: Comparison of Different Rowing Exercises: Trunk Muscle Activation and Lumbar Spine Motion, Load, and Stiffness.
- PubMed.gov: Electromyographic Analysis of Three Different Types of Lat Pull-down.
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