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The back is made up of so many muscles that it takes
quite a number of exercise to train all of them completely. But doing lots of
exercises for back muscle isn't enough. When doing rows and pull-downs, you must
slightly arch the back and bring the elbows straight back behind you to
get a maximal muscle contraction. Forget using heavy weights until you can make
each rep a maximally contracted rep! Sample these exercises to add slabs
of back muscle.
BEHIND-NECK PULL-DOWN (STIRRUP BAR)
Pull downs are an excellent alternative to
pull-ups for those who are not yet able to do eight or more reps per set.
And it is the behind neck pull down which can be consider as one of the best middle and upper-back
muscle's development exercise.
Let's go one step further and really make those
middle and upper-back muscles work by using a stirrup bar, a neutral
grip (palms facing each other), and slow, strict reps where you bring
the bar down and touch the traps. Really squeeze the back muscles as you
bring the bar down. Do 8-12 reps.
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