Surely one of the most impressive body parts worthy of the fullest development is the back. Comprised primarily of the latissimus dorsi, the flaring "wing" muscles that, as the largest muscles of the back, give a well-developed physique an impressive V-taper, the trapezius, which lends thickness to the upper back, and the spinal erectors that support the spine and appear as muscular columns attached to the lower back, the back as a whole can be seen from all angles, making it a valuable asset for any bodybuilding competitor.
When working your back, the more you focus on squeezing the muscles, the better the results. I used to go very heavy, but I found that I got more sore when I was able to contract the muscles real hard at the top for 2-3 seconds. If you use too much weight -even though you are able to lift the dumbbells- it will be extremely tough to do slow, slow motions. Having said that, below you will find my favorite bodybuilding back workout:
I always do weighted chins in order to overload my lats. I use a spotter all the time, doing almost just negative reps. I go as heavy as I can, doing no more than 2-3 reps before reaching failure. There after I let my workout partner spot me for 3-5 more negative reps. It's critical to go superslow, the way down should take no less than 4-6 seconds.
Never round your back! I bend my knees slightly and keep my back parallell to the ground. The more erect you stand, the more emphasis on the upper traps, which is not my intention. Once again I use a spotter to lift the bar all the way to my stomach, so I can squeeze the lats, visualiszing the muscles being claws gripping my spine. I hold the peak contraction for 3-5 seconds, squeezing the sholder blades together before lowering the bar.
When I have done 5-6 reps and reach failure I make the spotter help me up the bar all the way to do some more negatives.
Tip: lift wraps should be use as well as a lift belt. Be extremely careful as this method overloads the muscles well, but can be dangerous if you cannot hold your back aligned with the floor.
Seated Cable Row - 4 set 8-20 reps
I put a bench around 6 feet from the cable machine, knees bent 90 degrees, with a rope attached to the lower pulley. With my back exaggeratedly arched, I pull the rope to my hip bones, using a neutral hand grip. Keep your chest up, and once again, do the movements slowly. Aim to get your elbows as far back as possible, visualizing the arms to meet behind your lats.
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Unilateral Pull Down - 3 sets 10-15 reps
Attach a hand grip in the upper pulley. Sit down on your knees approximately 4 feet from the cable machine. Lean to the opposite side of the cable, so your upper body resembles of the letter C. Keep a slight arch in your back, keeping your shoulder blades together. For more support, put your hand on the thigh closest to the cable. Do the normal pull down this way, going through a wide range of motion, stretching at the top. Hold the peak contraction momentarily.
Belly Back Extensions - 3 sets 10-15 reps
Keep your hips on the pad and relax your glutes. Curl up your back and head - don't lift it with your glutes. Feel the peak contraction for 4 seconds.
Final Words
Don't forget to stretch after this workout session, which should be done in no more than 50 minutes. This routine has shaped my back to what it is today, and is as gruel as it is effective for getting your back a supreme development!
