Back Training

Back Training Tips

• The only way to fully contract your lat muscles is when your back is arched.
• When you are weight training your lats, be sure to use proper techniques and proper form.
• Don't use excessive force when training.
• Warm-up before beginning your back training program.
• Weight lift properly by not using your momentume to workout.
  

It is extremely important that when doing any type of back training exercises that you perform the movements properly, if you do not use proper movements then you will not get the full benefits when back training. It is not easy to unlearn bad workout habits, so learning the right exercises technique from the start is highly recommended.

For every back training exercises you do, start by picking 3 of these back exercises and do about 4 sets for every back training exercises. You can vary the set and the back exercise or back training that you do for every back workout.

Workout Program

1. Begin by choosing 3-4 of these exercises.
2. Switch these exercises around everyday.
3. Do 3 sets of each of the 3-4 exercises that you choose.
4. Do 12-15 reps for every one set that you do.

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Deadlifts Tips

• Whe using heavy weights and you are having trouble gripping the bar, use the reverse grips with one palm facing the forward direction and the other palm facing the backwards direction.
• This technique will your ability to grip much heavier weights.
• Another way to lift heavier would be to use lifting straps which can allow to lift beyond what your bare hands can handle.
• Between each sets do not let the weights touch the ground.

Deadlifts

1. These back training exercises is one of the top power building workout to do. When doing Deadlifts, your working out the spinal erectors, quadriceps, buttocks, hips, forearms, trapezius, lats, and abdominals muscles.
2. Start off by standing in front of the barbell with your shins close to the barbell with your feet about shoulder width apart.
3. Grab the bar with a slightly wider grip that is shoulder width apart.
4. Keep your arms fully extended straight, bend your legs, and flatten your back about parallel to the floor.
5. Position your body similar to doing squats, but with the bar in front of you.
6. Slowly, pull and then pick the barbell off the floor by fully straightening your legs and upper body until body is fully extended straight.
7. Be sure to pull your shoulders back.
8. Slowly lower the bar back down to its original position and repeat the process.

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Hyperextensions Tips

• If there is no hyperextension stations availavel, then use either a high table or a high exercise bench and be sure to have a training partner and have him restrain your legs.
• If you would like to have more resistance added to your exercise the hold a weight plate to your chest.

Hyperextensions

1. These great back training exercises for working out your spinal erectors which your primary muscle worked out, buttock, and hamstrings. 
2. Start off by standing in the middle of the hyperextension station.
3. Face towards the direction of the large flat pad and the lean forward until your thighs are on the pad.
4. With your legs fully extended, place both foot under the small pad. 
5. When you are ready, at the waist lower your body until your body is perpendicular to the floor.
6. After that lift your upper body back to its original position.
7. When your body is at the top of the movement, be sure to arch your back to get the full benefits of the exercise.
8. Repeat the process.

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Bent Barbell Rows Tips

• If you want variety, you can also use an underhand grip which gives your lower lats more of a workout.
• This exercise can also be done using dumbbells as well as a low cabel pulley.

Bent Barbell Rows

1. These back training exercises is great because it works out your latissimus dorsi, trapezius, erector spinae, biceps, and the forearms. 
2. Start off by bending over at the waist. Then tightly grip the barbells about shoulder width apart.
3. Slightly bend your knees and then lift the bar with your arms fully extended straight.
4. Arch your back with you upper body at a 45 degree angle. 
5. Row the barbells to your stomach by just moving your arms.
6. Be sure to hold this position and squeeze your back muscles to get the full benefit of each rep for maximum muscle growth.
7. Without letting the barbell touching the ground, slowly lower the bar until your arms are fully extended.
8. Keep all your tension on the muscles.
9. Repeat the process.

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1 Arm Dumbbell Row Tips

• If you want variety, try doing the exercises with a reverse grips workout you back muscles from another angle.
• When doing this exercise, be sure to use great technique with a proper form.

1 Arm Dumbbell Row

1. These back training exercises works out your latissimus dorsi, trapezius, biceps, and the forearm muscles.
2. With one knee and with your other foot placed on the floor right beside the bench, be sure to kneel on a flat exercise bench with just only one knee.
3. Place your hand on the opposite end of the bench to help support your upper body and then grab a dumbbell.
4. Keep your back flat and arched and let the dumbbell hang down until your arms are fully extended.
5. Keep your elbows as close to your body as possible, then pull the the dumbbells in an upward direction until it touches your body.
6. When doing so, be sure squeeze your back muscles tightly.
7. Then lower the dumbbell back to its original position.
8. Repeat the process as needed.

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T-Bar Rows Tips

• If you want variety, try doing the exercises with a reverse grips workout you back muscles from another angle.
• When doing this exercise, be sure to use great technique with a proper form.

T-Bar Rows

1. These back training exercises works out your lats, spinal erectors, traps, rear deltoids, biceps, and forearms. 
2. Start with your legs place on each individual side of the T-bar, the grab the handle with both of your hands.
3. Bend your knees to take some stress off of your lower back.
4. After doing so, be sure to place your body at a 45 degree angle.
5. Let your arms hang down until fully extended.
6. Use the strength from your arms and lets to pull the T-bar upwards to you stomach.
7. Be sure to arch your back and squeeze your muscles.
8. Then lower the T-bar back to its original position.
9. Repeat the process.

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Seated Pulley Rows Tips

• If you want variety, try doing the exercises with a reverse grips workout you back muscles from another angle such as overhand and underhand grip.
• When doing this exercise, be sure to use great technique with a proper form.

Seated Pulley Rows

1. These back training exercises works out your latissimus dorsi, spinal erectors, trapezius, biceps, and forearms. 
2. Make sure to attach a narrow handle to the low cable pulley.
3. Grab the handle with both hands and sit in front of the machine.
4. Firmly plant your feet with your knees slightly bent.
5. Lean forward and straighten out your arms.
6. Be sure to hold this stretched position for about a second  or so.
7. Pull the handle towards your stomach until it touches your stomach and then sit up straight.
8. While arching your back, squeeze your back muscles and the hold this position for about a second.
9. Repeat the process.

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Lat Pulldowns Tips

• You can use variety's to your grip to workout your back from different angles such as wide grips, narrow grip, overhand, and underhand grip.
• Be sure to use proper technique and form when doing this exercise.

Lat Pulldowns

1. The lat pulldown back training exercises works out your lats, rear deltoids, biceps, and forearm muscles.
2. Make sure to attach a straight bar to the high pulley.
3. Be sure to grab the bar just a little bit wider then shoulder width.
4. You can either sit down or kneel down in front of the pull down machine.
5. Fully extend your arms to fully stretch out your lats.
6. Hold this position for a second.
7. Slightly arch your back to pull the bar down until the bar is slightly below your chin.
8. Hold this position for a second for the full benefit from the exercise.
9. Slowly straighten out your arms back to the original position.
10. Repeat the process.

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Chin-Ups Tips

• You can use variety's to your grip to workout your back from different angles when doing your back exercises such as wide grips, narrow grip, overhand, and underhand grip.
• Use a pair of lifting straps if you are having trouble doing this exercise.

Chin Ups

1. The lat pulldown back training exercise works out your lats, rear deltoids, biceps, and forearm muscles.
2. Chin ups is considered an advanced workout because you have to lift your entire body weight. 
3. Be sure to grab the chin bar just a little bit wider then shoulder width.
4. Slightly bend your knees as your body is hanging from the chin up bar.
5. Hold onto this position for about a second.
6. Slightly arch your back and pull yourself up until your chin is over the bar.
7. Hold onto this position for about a second.
8. Slowly lower your body back to its original position.
9. Repeat the process.

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Pull Through Tips

• When starting out, begin with light weights and then gradually increase in weights, so you don't put to much stress on the lower back.
• Be sure to use proper technique and form when doing this exercise.

Pull Through

1. These back training exercises works out your spinal erectors, buttocks, and hamstrings. 
2. Use a low pulley cable and stand with your body facing away from the machine.
3. Then in a medium stance, place the cable between your legs.
4. Start by having the cable pull your arms right through your legs, then flex back to its original position.
5. Squeeze your glutes as you rise and then repeat the process.

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Back Extension Tips

• When starting out, begin with light weights and then gradually increase in weights, so you don't put to much stress on the lower back.
• Be sure to use proper technique and form when doing this exercise.

Back Extension Using The Stability Ball

1. These back training exercises works out your entire back area.
2. Lie face down on a stability ball.
3. Position your body, so that your body is balanced over the ball.
4. Slowly fully extend your arms and legs so that your body is balanced on a ball.
5. Hold onto this position for as long as you possibly can.
6. This exercise requires a lot of balance and coordination, so it will take plenty of practice to master.
7. Overtime a period of time you will have the ability to hold your balance on the ball for a much longer period of time.
8. This is a exercise to do at the end of you program.

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