One of the challenges you face when skipping the gym or doing weight training is finding a solid exercise to train your back muscles. Many of the best moves to increase back mass need to be pulled. Beyond pull-ups and standard rows, you can get bored and start missing a floor full of standard large box gym cable machines. But according to former CrossFit Games rival and “functional bodybuilding” advocate trainer Marcus Philly, building a bigger back is a gym membership and the expensive things they house. No machine required.
“I think most people associate back exercises with lat pull-downs, seat cable rows, hammer strength machines, and other expensive commercial gym equipment,” says Philly.
Instead of scooping your back, you need to find an alternative. The benefits of incorporating back exercise go beyond the larger muscles. The first is that it helps to improve the structural balance.
“When we are training, we have to counteract all the pushing and forward shoulder postures of our daily lives,” says Philly. “It’s important to think about training your joints evenly from front to back and to the left and right. Failure to do this can result in overuse injuries, pain, dysfunction, and c-strength plateaus. “
He states that overdeveloping one side of the body can lead to unwanted aesthetic asymmetries, such as pushing or pulling too hard on the front shoulder. This type of training also helps to achieve the aesthetic of widening the back and tapering towards the waist.
There are eight non-machine back workout moves that Philly recommends for better training.
Exercise 1: Weighted Lean Away Pull Up Negative
“Muscle tissue overload is a powerful way to increase strength and aesthetics. One way to achieve this is to focus only on the negative person and lift it up or in the concentric stages of exercise. It’s about adding more weight than you do, “says Philly. ..
Lean away pull-ups are a great way to target the upper back muscles because of the angle at which you lower yourself. First, use only your weight before applying the load. To do this, jump to the top of the pull-up, hold yourself for a moment, then lean back as far as you can and start descending slowly. Take your time as you are only doing the eccentric phase of the movement. Once you’re confident in your fitness, you can start adding weights with your vest or belt.
Exercise 2: RNT Single Arm Dumbbell Row
“This variation of the single-arm dumbbell row is a great way to help bias the latissimus dorsi bite when rowing,” he says. In addition to dumbbells and benches, you’ll need resistance bands and stable anchor points.
The technique here is to pull the dumbbells back toward your waist. Therefore, it will be pulled against the resistance of the band and the resistance of the dumbbell. Philly suggests considering creating an arcing movement with dumbbells when paddling from under the shoulders to the hips. This gives more emphasis to latitude.
Exercise 3: Bench Elbow Row Mine Knee
“I love mines because they actually simulate a machine. They have some stability, but at the same time they have the same freedom of movement that you would see in a free weight,” says Philly. “Variations in this row provide more focused work on the back of the shoulder and the rotator cuff.”
When exercising, pull your elbows to the sides of your body perpendicular to your torso.
Exercise 4: Single Arm Rope Pull Up
“Using ropes for pull-ups has two benefits,” says Filly. “The first is an additional grip challenge, which means that while training your back, you also actively train your forearms and biceps. Another advantage is that one hand is the other. Put it on top. Depending on the distance between them, you will get this one-sided pull-up training effect, which will emphasize one side of your back more than the other. “
He states that the more hands you put on, the harder it is to pull up. Therefore, if you are doing this exercise for the first time, keep your hands close. And if you are more advanced and want to challenge yourself on each side, reach out.
Exercise 5: Striped Kettlebell Pullover
“If you don’t have a cable machine to perform pullovers or straight arm lat pulldowns, this is a great way to equip similar exercises,” says Philly. Again, in addition to weights and benches, you’ll need a resistance band and a stable anchor.
He states that this move is targeted at the chest for some, but there is no doubt that it also has a significant latitude component.
“Because the band tensions horizontally, it’s still tense at the top of the person when the kettlebell is just above the chest. In this exercise, do it on a slightly tilted bench if possible. I like it, “says Philly. “It allows me to support my entire back and get better stretches on my latissimus dorsi.”
Exercise 6: Supinated Band Pull Aparts
“This movement can be done by hand in the position of the rotator cuff, but in my experience, the rotator cuff grip is ideal for training the rotator cuff,” says Filly. increase. “The secret is to find a sweet spot of tension in this exercise. Therefore, you need to be able to get all the range of motion that allows you to fully extend your arms to the side when you are in sufficient tension. You can crank out with 15 to 25 iterations. Tweak the width of the band’s grip to find the sweet spot. “
Exercise 7: Single arm ring body row
The single-arm ring body row provides the perfect option for closed chainback exercise, “says Philly. One-sided training, biasing one side of the body with long range of motion is a great recipe for hypertrophy and muscle development. “
He states that this variation includes pulling and spinning to cover a large group of muscles in the upper back and scapula.
Exercise 8: Thread drag face pull
“I love it because it requires tools that are only considered for lower body workouts and turns into effective back exercises,” says Philly. “This lift is also unique because it has no eccentric or descending parts. It’s all concentric. Without that eccentric load, you can run more rep over longer distances, with a very unique strength and bloat. You get the benefits. “
He states that this exercise can be performed both sitting and standing. Keeping your elbows high and wide for this drill will help you target your upper back and traps.
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