http://www.LeeHayward.com
I like to start my back workouts with a big basic compound exercise like the bent over barbell row. This exercise works the entire back from the lats, traps and spinal erectors as well as the biceps and forearms as secondary muscles.
When you do bent over rows bend over at a 45 degree angle and pull the bar towards your stomach. Maintain a slight arch in your lower back as this will help you get a better muscle contraction as you perform the exercise.
Next I like to move on to pull downs. These work the back from a full range of motion. You’ll get a good stretch in the lats at the beginning of each rep, and you’ll also get a peak contraction at the end.
I’ll vary the grips that I use from time to time to work the back from different angles. Here in the video I’m using a v-bar attachment which is good for adding width to the back.
Using a wider grip will work more of the middle back and using a closer grip will work more of the outer back. It’s the opposite of what most people think. But try it out for yourself your next back workout and notice where you feel the muscles working with different width grips.
After pull downs I’ll move on to a chest support row. Here in the video I’m using the Hammer Strength Machine which distributes the weight between both sides equally.
I like using the chest supported rows in my back workouts because it is a much stricter rowing movement then a free standing row.
Chest supported rows provide both a good stretch at the bottom of the lift and a peak contraction at the top.
To really pump up my lats at the end of a back workout I’ll include bodyweight rows. This exercise is like an inverted push up.
I like to include bodyweight exercises in my workouts because they provide a greater level of neuromuscular activation. Moving your entire body through space makes an exercise much more demanding then just moving your limbs.
Try them out for your next back workout and you’ll see what I mean. You’ll feel a deeper level of muscular fatigue compared to regular rowing exercises.
To finish off my back training I’ll do some work for the lower back. Hyper extensions are one of my favourite lower exercises. They provide a good stretch at the bottom and a full contraction at the top.
I’ll start off with holding a weight plate to my chest for 10-15 reps. Then I’ll put the weight down and continue with another 10-15 reps with just my bodyweight. I’ll do 3 sets in this fashion.
For all the other back exercises I’ll do 3 sets of 8-12 reps after warming up.
Hyper extensions are also a great finishing exercise to do after a leg workout because in addition to working the lower back they also heavily work the glutes and hamstrings.
http://www.LeeHayward.blogspot.com
Duration : 0:4:0
[youtube pswYQYHdpLQ]
You’re the man, Lee …
You’re the man, Lee! They should take all videos off Youtube except for yours!
Lee
Thanks for the …
Lee
Thanks for the video!!
Back is my favorite to do as well as you can pile a buch of weight on and go to town its such a large muscle group.
I also did not know that the closed grips work the outer lats..
I can see why now I have alot of mass built up in the middle part of my back.
the first is called …
the first is called rows?
very helpful vid …
very helpful vid thanks!
Looks like one …
Looks like one plate a side so 135.
how heavy is that …
how heavy is that your doin in the row exercise?
im training back …
im training back today 🙂
i love this guys …
i love this guys voice
Yeah, that’d be …
Yeah, that’d be pretty beneficial.
Could you please do …
Could you please do a video on back exercises with free weights or for some one with limited equipment.
Thanks
gonna do it right …
gonna do it right now
in the first …
in the first exercise how many KG do I should lift..??
Both variations …
Both variations work. Single arm lifts will allow for more weight to be lifted per arm because you can focus on each side individually.
would it be …
would it be acceptable to do the chest supported row one arm at a time heavy weight or is it better to use both same time or incorpotate both. what do you think? thanks great vids man
what muscle are you …
what muscle are you working out
you could use some …
you could use some more cardio.
that’s not a 45 …
that’s not a 45 degree angle
Good video. You …
Good video. You talk like one of these guys in the TV spots trying to sell something 😉
great video very …
great video very informative.
nice man
nice man
Good info. Im …
Good info. Im gonna try the bw rows at my next back workout.
yeah:(
yeah:(
Great workout but …
Great workout but the problem is that gym is really equipped with cool stuff and not every gim is like that.
superb vid
superb vid
he really isnt …
he really isnt using much momentum at all if you watch closely. he is leaning away from the pad because having the pad pressed up against your chest can make it really hard to breathe, which really hurts your ability to use decent weight