I started training with weights in 1989 at the age of 14. Even back then (28 years!) my favorite part of the body to train was always back. I had no idea why but there was something primal about struggling to do my first pull up within my parent’s basement that provided extra motivation to train harder and obtain stronger.
Fast forward 27 many a back workouts are still the one which gets me amped up more than every other. So that as a coach, a number of my proudest moments are watching a sports athlete achieve their first unassisted pullup or deadlifting double bodyweight!
A strong, well-developed back is important for myriad reasons but two of the most significant are:
Improved Athletic Performance: Powerful back muscles have direct transfer to countless athletic activities, of all the contact sport (MMA, judo, wrestling, boxing, football, rugby etc.) to swimming, rowing, baseball, golf and much more.
Increased Resilience to Injury: Back injuries can be extremely debilitating (esp. lower back) along with a big reason besides a lack of mobility is a insufficient strength. Besides getting the aesthetic advantages of a muscular back, staying free of injuries ought to be a high priority for you.
After 27 many many back workouts completed, listed here are my 7 all-time favorite exercises for a strong, well-developed and bulletproof back:
Neutral-Grip Pull-Up
This really is 1 of 2 back exercises I can’t do without. It is a staple exercise in the programs of virtually every athlete I coach. This is the strongest grip position for that majority of people and for those striving to do their first pull-up, this is the grip that will get you there fastest. Check out the video demonstration for proper technique?here.
Medium-Grip Chin-Up
Medium-grip chin ups are a superb back and biceps builder. This grip position may be the second strongest for almost all people. Neutral grip pull-ups and medium grip chin-ups are also very favorable for athletes with minor shoulder issues, compared to wide grip pull-ups. For the best results, make sure you are utilizing a full range of motion. This means a complete stretch at the bottom position as well as your head should clear the bar at the top. Check out the video demonstration for proper technique?here.
Close Grip Pulldown
Pulldowns are an ideal complement to pull-ups and chin-ups. One advantage of the close grip pulldown may be the ability to increase time-under-tension (a key variable for muscle growth) using intensity techniques like pauses, slow negatives and drop sets. To use these techniques having a pull-up, your strength level needs to be very advanced. With a pulldown, you are able to introduce pauses and/or drop sets with most beginner/intermediate athletes. Check out the video demo for proper technique?here.
Seated Cable Row
Cable rows are easily my personal favorite row variation. The stretch position at the outset of the movement without aggravating the low back provides an edge on variations like the barbell row or T-bar row. Avoid using momentum to row the load and strive to hold the weight in the finish position for any 1-count. ?Browse the video demo for correct technique?here.
Chest-Supported Dumbbell Row
This variation of dumbbell rows is excellent for shoulders development and shoulder health. It is also a staple accessory exercise for a lot of elite powerlifters to avoid strength imbalances from heavy bench presses. For increased time-under-tension, pause each rep towards the top of the movement for 2-3 seconds. Check out the video demo for correct technique?here.
Stretcher Row
I came across these in the last couple of years after subscribing to the website of legendary bodybuilding coach John Meadows of?Mountain Dog?fame. Stretchers or standing pulldowns are an awesome exercise to start your back workout in preparation for heavier movements like pull-ups, rows and deadlifts. Also they are amazing like a finisher at the end of your session. Stretchers are an ideal high-rep movement and can give you an amazing pump. Browse the video demo for proper technique?here.
Deadlift
This is actually the second back exercise I can not do without. I began performing these after reading Bill Pearl’s excellent weight-training encyclopedia?Getting Stronger?and honestly believe they have helped me at every stage of my athletic career, from track & field, football and eventually powerlifting. The deadlift is central to the programs of Strong Athletes, if the goal is elite athletic performance, improved body composition, or injury rehab. For more regarding how to improve your deadlifting numbers, click?here.
Yours in Strength,
Coach PK, Team Strong Athlete