The television commercial states that “Red Bull gives you wings.” I beg to differ and say “Lifting weights efficiently gives you wings”
If you do not know what wings I am referring to, it is your back. Yes, that massive collection of muscles that make your dress shirts tight and make that cute girl want to hold you closer.
Working in a commercial gym, I’ve seen many different exercises being performed, either correctly or partially correct (ex. weight way too heavy). On a positive note, these past months, I have seen more guys investing a serious amount of time training their back. This makes me smile from ear to ear. I hope it lasts!
Have you been working on your back but have yet to see some impressive gains? Here are 4 tweaks to help catapult your back training into overdrive.
Tweak #1: Stay Horizontal in Bent Over Barbell Row
When rowing, either with a dumbbell or barbell, make sure you are performing it horizontally.
The bent over barbell row is a favourite exercise to many people. I find the biggest error made, is standing up way to tall.
Now let’s bend over like the name implies and reach horizontal.
Tweak #2: Ditch the V-bar For the Rope
Another favourite of all people wanting their wings is the Landmine Bent Over V-Bar Row. Being in the most optimal position is important. The biggest culprit here is the lack of range of motion. Using the v-Bar limits your range of motion. Muscle builds best with full range of motion(depending on phase). To get full range of motion put 25lbs plates and use a rope.
Tweak #3: Pull Vertically
I am referring to the lat pull down machine. I loved this machine when I started training back in 2008-2009. Only after doing my research I have become aware of the many variations that a lat pull down machine can have. I am talking strictly in terms of working out your lats (“wings” baby!). Again the biggest error people do is pull with too great of an angle. By that I mean, guys leaning so far back that they make Fat Joe proud.
The quick fix(correction) is to keep your torso as vertical as possible, and to pull the bar down in a straight line.
Tweak #4: Swap V-Bar for Straight Bar
Seated Cable V-Bar Row is another great exercise for the back that suffers of the same problems as above. Lacking range of motion. With the v-bar you get less of a range as your forearms and hand get in the way.
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The television commercial states that “Red Bull gives you wings.” I beg to differ and say “Lifting weights efficiently gives you wings” If you do not know what wings I am referring to, it is your back. Yes, that massive collection of muscles that make your dress shirts tight and make that cute girl…Read More