01:49
Sep 7, 2023
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'Even if you\'re not a competitor, your back is an important part of a complete, balanced physique. It\'s also important to train your back because it should be strong for postural and athletic reasons. You won\'t be able to squat or do a plank—two essential movements—if your back is weak. Back training often passed over because you can\'t see your back while you train. You can build up great muscle groups at the front of your body because you can see them in the mirror, but consistently training your lats, traps, rhomboids, and rear delts takes a lot more effort. That\'s why today, we\'re going to focus on the back. Your back is a large muscle group, so we\'ll hit it hard with some great compound exercises and complement them with isolation lifts. The main goal of this workout is to focus on your mind-muscle connection. I want you to work on visualizing every exercise. Focus on the details. It\'s easy to grab a heavy barbell and bust out some rows, but do yourself a favor, put the pin up a couple notches, and use less weight. Your back will thank you! | Wide-Grip Lat Pull-Down | I always start my back workouts with one warm-up exercise. I like lat pull-downs because they wake up my muscles, pre-exhaust my back a little, and remind my body to use my back muscles. I set the weight low and add weight each set to see how my body feels that day and decide which weight I\'ll use throughout the workout. | High-Pulley Cable Face Pull | Face pulls are a unique exercise you can use on your shoulder or back day. I can work just my rear delts, or I can pull back a little bit farther to incorporate my rhomboids and my upper and middle traps. Don\'t use much weight for this lift. Feel the contraction and hold it for a second. | Seated Cable Row | I come back to seated cable rows twice in this workout. This time, I use a different attachment and grip. Pick a wider-grip attachment so your arms can clear your torso. Squeeze your shoulder blades together to work on those mid traps. Remember not to use your biceps. Think about which muscles you want to recruit before you even start lifting.'See also:
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