FITNESS GURU ·  BETTER BODIES FITNESS CONSULTANTS

ARTICLES

"TRAINING BACK"

The upper back muscles are known as the "LATISSIMUS DORSI". Some people refer to it as "their wings", although it is far different from a bird's anatomy.

The lower muscles in the back are called "SPINEA ERECTUS" and they connect to the hamstrings beneath the "gluteus maximus" (butt muscle).

Personally I find that a "well-defined" back is an important element for an over-all balanced physique. Nearly all swimmers, gymnasts and many other sports’ participants have well developed upper backs.

Many people are naturally well developed and defined because of their occupation but others have to work hard at it to achieve the desired results.


FRONT LAT PULLDOWNS (to chin)

  • take a wide grip on the bar of the lat pulldown machine
  • you may lean back some but no more than a 15° angle
  • exhale and pull the weight down past your chin to the top of your chest
  • two important things are: (1) keep your elbows out to the side and (2) keep your head up so you don't pop yourself in the mouth with the bar
  • inhale and let the weight return to the original position and repeat

BEHIND THE NECK LAT PULLDOWNS (to chin)

  • take a medium grip on the bar of the lat pulldown machine
  • you may lean forward some but no more than a 15° angle
  • exhale and pull the weight down past behind your head to the top of your chest
  • two important things are: (1) keep your elbows out to the side and (2) keep your head down so you don't pop yourself in the back of the head with the bar
  • inhale and let the weight return to the original position and repeat

STIFF LEGGED DEADLIFTS

  • bend your knees and take an over and under grip on the bar about 12 inches apart
  • bring the bar into your shins until it stops moving
  • with bent knees, exhale and stand erect with the bar hanging from your hands.
  • slightly bend your knees and lock into place
  • inhale and lower the bar down until it barely touches the floor
  • exhale and stand back up to the original starting position and then repeat
  • keep in mind that you don't lock your legs completely straight nor do you rest on the bottom position when lowering the weight back to the floor and don't use a heavy weight

ALTERNATING GRIP CHIN UPS

  • place you hands wide on the chinning bar facing away from you wrapping your fingers around the bar
  • there is a natural padding on your hand located just below where your fingers connect to the hand
  • exhale and pull you body up so that your chin is raised about the bar
  • inhale and lower yourself back to the original starting position and repeat
  • NOTE: narrow your grip for each set

BENT OVER BARBELL ROWS

  • bend at the waist line and place your hands on the barbell with a hands difference of about 18 inches.
  • exhale and raise the bar up to your chest as if you were doing a reverse-like bench press
  • inhale and slowly return the bar to its original position

 

BEGINNER PROGRAM (3-days/week)

  • Front Lat Pulldowns
3 sets of 8-10 reps
  • Stiff Leg Deadlifts
3-4 sets of 10 reps

ADVANCED PROGRAM (2 sessions of a 4-day/wk)

  • Alternating grip chin-ups
4-5 sets of 8-10 reps
  • Bentover Barbell Raises
3 sets of 8 reps
  • Stiff Legged Deadlifts
4 sets of 8 reps

 

NOTE:  This site and the information provided herein is for informational purposes only. Neither it nor the content are designed to diagnose, treat, or cure any problem. You should contact your physician for further information, diagnosis, testing, or advice on how to use the information listed in this site. Before beginning any exercise program or eating modifications, always consult your physician first.

JFPRIV I-NET ENTERPRISES · SAINT LOUIS MISSOURI USA · ALL RIGHTS RESERVED