Back Workout -- T-bar row, db rows, lat pull downs, shrugs...

http://www.LeeHayward.com


I like to start my back workouts off with a quick warm up on rowing machine. This is a great machine to use as a warm up prior to any workout because it moves all the major muscle groups and get the blood flowing and increases your core temperature.

I'll usually do between 5 and 10 minutes on the rower until I get a light sweat on and feel ready to move on to the weight training portion of my workout.

My first exercise is chest supported T-bar rows. The gym that I normally workout at doesn't have this style of T-bar row machine so I like to add it in when ever possible.

You'll notice that I keep one foot on the floor and one on the foot plate. This helps take some of the pressure off your chest and makes it easier to breath deeper when doing the exercise.

Next I move on to one of my favourite back exercises, the 1 arm dumbbell row. This allows you to work each lat individually and helps to develop balance and proportion between the left and right sides.

I like to do these free standing with my legs straddled as this creates a solid base and will allow you to lift heavier weights then if you did them kneeling on a flat bench like most people do.

Here I'm doing lat pull downs with a wide grip. This particular machine that I'm using here is one of the old fashion chrome universal machines. I don't think there are too many of these still kicking around. It's similar to the ones they used in the pumping iron and in Arnold's encyclopaedia of bodybuilding.

As you do lat pull downs make sure to arch your back at the completion of each rep bottom to really get a good contraction throughout the lats and middle back.

I often pair up working my traps and back in the same workout as most of the exercises work both muscle groups.

One of my favourite trap exercises is the barbell shrug. When I work up to heavy weights I'll use straps to help re-enforce my grip.

Shrugs are only allow for a short range of motion, but they work great for adding thickness across the upper back.

Another great trap and upper back exercise is the upright row. I prefer to do these from a low pulley cable using a rope attachment.

The rope provides more freedom of movement and is a lot more comfortable on the wrists compared to using a barbell. And using cables helps to keep constant tension of the muscles during the entire exercise.

My final exercise is shrugs using the standing calf raise machine. This is a unique exercise that most people haven't heard of before. But it works great for isolating and building up the traps. When you set up for the exercise stand with your feet flat on the foot plate, don't let your heels hang off the edge like you would for standing calf raises.

The great thing about this exercise is that your grip strength is not a limiting factor like it is with most other shrug variations so it also allows for heavyweights to be lifted.

Category:

Howto & Style

Tags:

• back
• workout
• t-bar
• row
• arm
• dumbbell
• lat
• pull
• down
• pulldown
• barbell
• shrugs
• traps
• lats
• rowing
• machine
• cardio
• warm
• up

[PblGunReviewShow]

you dont train lower back?

[leemhayward]

@PblGunReviewShow

If you go through my back workouts play list you'll see some lower back exercises.

[adster2010]

Is it just me or was that bad form on the lat bar pulldown?

[leemhayward]

@adster2010

You can check out my latest video if you want to see some really good form on lat pull downs.

[WUDJABEABLE]

Get tattoos on those guns

[Davidd10001]

form is not a trivial matter but people should find one that works for them instead of criticizing someone else's. Even if the form is sloppy, you will most likely still gain strength&size (assuming calorie surplus with proper macros.) There's so many variations to practically every exercise that the "right" form has become a generalization. I.E the bench press-debate over squeezing the shoulder blades. Proper back workouts consist of a pull from the front,back,top, that is all.

[sz42781]

@BigSamFoSho Yeh there also all on PED's, try lifting like them without drugs and you will get hurt one way or the other down the line

[sz42781]

I found shrugs to be such a waste of energy especially heavy ones. Think about it, you do tbar rows you hit your whole upper back,lats,bis,rear delts and fore arms. Shrugs you hit your traps and forearms. And lightining up the weight to the point where you can bust out reps with fluidity is huge for getting a pump and growing. If every set your rest pausing at least once I feel your over training

[ParanormalHuntersTV]

your awesome man, no joke

[BigSamFoSho]

@apocalypso143 Schwarzenneger did not have your so called "good form",

strict form with heavy weight is dangerous, look at coleman, cutler, warren, martinez, greene, ruhl, NO ONE has "good" form,

stop humiliating yourself

[apocalypso143]

@GO302

No one's hating on him. You have to realize that other people who are less experienced will watch this video and copy him, thinking they're doing the right thing when they're really not.

As for form, I think form is especially important, particularly if you want to keep yourself injury free and achieve better results.

I wonder what Arnold Schwarzenegger and and all the other bodybuilding greats would say to that attitude. I would bet that they would disagree with your philosophy.

[phlobman]

Whenever I need help on my workouts, I go to Lee Hayward! legend! and for all you guys out there complaining about form, actually go to the gym. Perfect form is not always possible with really heavy weights! As long as its not ridiculously bad form, your still hitting the muscle hard and reaping the rewards of lifting bigger weights! EVERYBODY WANNA BE A BODYBUILDER, BUT DONT NOBODY WANNA LIFT HEAVY ASS WEIGHT! lift big or go home, simple!

[27pepsiice]

dont just hunch your shoulder up when doin shrug, you've got to squeeze bring it back a bit. dorian said so.

[itstankbitches]

you bunch of pussys should quit your hating and get in the gym