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The back
muscle is made up of so many muscles that it takes
several exercises to train all of them completely. But doing a lots of
exercises 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 maximum contraction. Forget using heavy weights until you can
workout each rep to a maximal contracted rep! Sample these exercises to add slabs
for back muscle.
CLOSE-GRIP T-BAR ROW
Close Grip T-bar rows
can be done with different types of grips:
wide, to hit middle back muscle, and medium, to hit mid to outer lats . But if
you really want to hit the outer lats - even the tie-ins next to the
intercostals - then take a close grip t-bar row, a real close grip!
On the center bar, below where the T handle is
connected, grip the bar with the left hand in front of the right. With
legs slightly bent, bend over until your upper torso is about parallel
with the floor. Pull the bar up until the plates touch your chest. Lower
the bar completely; your arms should be fully extended at this point.
Let the shoulders relax and you should gain another 2 inches of lat
stretch. Change hand positions on each set. Do 8-12 reps.
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