Learn the following tips for training your back and achieving the V-shape you’ve always wanted.
- Stretch your chest before training
Stretch your chest before training your back, as this increases the strength of the lats and spinal erector by 2%.
- Stick your chest out when doing lat pulldowns
Better posture, better results. To work more back muscles, stick your chest out during lat pulldowns. This increases the intensity of the exercise by 12%, according to a study published in the Journal of Strength and Conditioning Research.
- Do deadlift sets
Train less but more effectively. Do heavy deadlift sets once a week. This engages more muscles, as found by American scientists.
- Get a good grip on the bar
Strong grip. If you hold the bar with your palms facing you during lat pulldowns, those muscles will grow faster, according to a study published in the Journal of Strength and Conditioning Research.
- Worry less about weight and more about grip
Widen your hands. In exercises like rows, pull-ups, and lat pulldowns, focus less on the weight and more on the grip. If you grab the bar with your hands wider than shoulder width, you'll isolate the back muscles better, even with lighter weight.
- Do at least 40 seconds per set
Don’t rush your reps. For upper back muscles to grow, you need to be under tension for at least 40 seconds per set. Squeeze your shoulder blades together for 2 seconds at the end of each rep. It's like hitting the growth button for your lats.
- Always start with inverted rows
When starting a new workout plan, the lower back is at higher risk of injury. To protect it, begin with inverted rows. This helps you build muscle and increase back stability. Of all rowing exercises, this one puts the least pressure on the spine.
- Visualize your muscles during training
Back muscles are hard to see, so it's easy to forget them. Visualizing them while training makes them work harder, according to the Journal of Athletic Training.
- Flex your muscles like you're posing
Focusing intensely on the muscles during exercise can boost your strength by up to 53%, according to a study published in Neuropsychologia. Flex your back muscles as if you were posing. You’ll be rewarded with more power.
- Lift less weight, but do more reps
Train your back using 15 to 25 reps per set with lighter weights. It’s just as effective as doing short sessions with fewer reps.
- Grab something heavy and walk
Get a V-shaped torso with a strongman exercise called the farmer’s walk. Grab something really heavy and start walking. Easy, right? This exercise greatly develops the back and also slims the waist.
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