Getting ready to train back but today's gonna be a little a different one of the things I struggled with as a bodybuilder for many many years was growing my back so what I want to do today is pull knives we're goanna start workout we’re actually want to stop and what we’re going to video is we've got 21 tips for you on why your back may not be growing so we're going to take you through many of the basic exercises and give you some tips along the way on how to do them better so that your back will grow because with back I find that a lot of the challenge is it's your form it' sit's your form it's not as easy to say just squeezing your bicep or just squeezing your chest the backs a little tricky and if I had to do a survey I would say most people would say their back is one of their hardest muscle groups to develop so Paul and I are going to get to work again a little different style video but we want this one to be educational and simple very simple tips that you can use to get that back growing again all right here we go I feel like I'm uniquely qualified to talk about things are doing wrong and build your back because my back was so poor for so many years and took a long time before I could really build up an impressive back so I want to start with a pull-down now probably the number one thing I see people done wrong want to pull down I'm sure you've seen this in a gym .
I call it chest cave so when you're doing a pull-down ideally you want your sternum lifted like this you don't have to have a crazy arch but just have your sternum lifted okay right here and what you see these people will do all the reps like this as soon as fatigue sets in they'll do this and they cave your chest it like this so instead of it like that they do this and they start pulling like this and what that does is it takes tension off your lats your Terry's muscles and it puts up pretty much when your biceps so I guess if you're trying to Trainbiceps you can do these so this youdon't want to see that when you gettired you can either lighten the weightup or just do Parcells but keep that sternum lifted right here okay now the other thing is I want to pull down is when you start to pull I see a lot of people jerking back with a lot of momentum so you know ran back real hard I'd rather you stay in one spot and really focus on driving your elbows down so think about your elbow and drive your elbow down and squeeze so what you're driving your elbow down squeeze your lapas opposed to just jerking it with yourback and your lower back so right here drive your elbows down now let's talk about a cable row because most people have access to a cable row the big issue.
I see here is people pull with their biceps and not really their last so let me show you what I see people pull with their arms see its see how Paul just more mainly pull with his arms that's a lot of bicep work now what I want you to do Paul is drop your elbows down and pull back there see thedifference[Music]think about remember when I sell them pull down about drawing your elbow down well this thing about drawing your elbow back so don't think about your arms pulling like this think about just taking your elbow moving it back[Music]all right good let me show you how it looks when I do it to so and a lot of times what happens this when people go real heavy you'll just see them you know a ton of weight on here they're just doing this a lot of bicep right this as opposed to this there's a big difference there so I want to see this I want to see this draw your elbows back and squeeze your entire back your lats your rhomboids everything squeeze it all now the one tip that I gave them to pulldown about when you actually start these and using the momentum applies to this too so you'll see people starting they'll do that to start they kind of launch the weight and then the weights right here before you have to do any thing so the so the row is simply there you don't want to do that so start it here and pull so none of this okay that is how ?
I think you can do low Rosemore effectively okay another equipment tip for your back should you use straps should you not use straps I would advise you when your heaviest sets to use straps because your grips just not going to be as strong as your as your last so you're really gonna short change your lats in terms of using the most weight that you can with your last because you're gripping about now I wouldn't use them on every set okaydon't get kind of addicted to them but use them when your heavy sets you know like a dumbbell row or you know even a pulldown our chin but try to save them for your heavy sets this is a versa grip here normally you see me wearing the elite FTS straps where you just slap iton and grab and go this is what I have with me today so but just use a good wrist strap when you get your heavyweights not using a wrist strap is an absolute surefire way to limit how much you can train your back okay so keeping with our theme of basic exercises that you most of you are all doing we're going to do a dumbbell row now the three things
I see on the dumbbell rows that I'd like to see you not do is number one when you're rowing I don't want to see atwist so I don't I don't want to see this if you look at the lat contraction there's really not a lot going on there you just have this all bleak motion so you're doing your row resist the temptation to do this I want you to keep your shoulders square and drive with your elbow you notice the theme airdriving with your elbow is that really so key for all your back stuff so notwisting is number one now number twoagain another common thing that Imentioned it's don't turn into a bicep exercise so I don't want to see this okay I want you to leave with your elbow okay elbow not this elbow so focus on drive that elbow up now the other thing I would say the third thing is the standard way to duck to do dumbbell rows has always been on a bench like this that's how we've always done it I'm not going to say they're bad but what I would say is I would rather see you have a more stable base so I'd rather see you doing like this okay right here I got a good stable base I'm not rotating and I'm not pulling my bicepI'm actually driving with my elbow alright Paullet's see how you do let's let's review pause he goes oh boy good base here okay I don't like where he's grabbing a dumbbell I'd rather him grab it in the middle see how dumbbells Tilton that makes it a little too much for him for my liking it's still a little high come down the willow-wren dumbbell each Terry Gary I like that better now he's got a little bit more laughs I see how hard that is for fall with that formula is incredibly strong but when you use form like this now all of a sudden the weight becomes much more challenging it's much harder that way because you're not using momentum to jerk it right right much harder that way there you go Rosenow here's another tip these are very tough they're very demanding and when you go one out all out on one side do eight reps in our stove reps like I just did you'll be out of breath so now if Ijump right on my other arm.
I'm gonnalose your app so I'm gonna be tired soin between your sides I would advise youto rest take two minutes catch yourbreath so you can go hard now you don'tneed to do that on your warmup setsobviously but when you get to the heavysets the sets that are exhausting youyou've got to slow down you don't haveto do one side immediately after theother sets the dumbbell down like I'mdoing now give it two minutes and thengo back and hit the other side that'llhelp you a lotall right keeping with our theme ofbasic exercises that most people aredoing I want to talk about a barbell rownow and while you may not be growing doing your barbell row number one is Iwould say don't be afraid to use yourbelt on these when you get to thee heavier sets I think a lot of peopletheir lower backs maybe not as strong asthey think it is and it will give out before their lats will give out so Iwould wear a belt when you get to yourhigh sets now I will say this though I would try to not use a belt as long asyou can to build up that isometricstrength your spinal erectors but when you get that heavy set you'rejust gonna need a belt and also thatlast tip I gave you and straps applies to this too or any back exercisepretty much not all of them when yougive the heavyset man 20 straps so whatout the barbell row particular numberone this is the exercise that I just Ijust see way too sloppy form just waytoo sloppy and I get it when I was in my20s I like to put three plates on there four plates on there and just go to townbut there was a reason why my latsweren't growing that's because they weren't even hardly getting any work itwas more or lower back trapped andbiceps than it was lots of rhomboids soI just want you to get control your formokay so don't jerk and bounce the weight off the ground let me show you how Ilike to do so I'm gonna drive my elbowsup right there that as opposed to this I don't want tosee that I want to see this so keep thatform title knees just doing a 135 pounds there.
I could feel my back workingreally really good so that's that'snumber one on the barbell row the otherthing I would say about a barbell row iskeep the bar in tight when you let thebar get out in front of you I've seen somany people injured or lower back allthat stress hits that are lower by theway gets on the balls in her food beatthe bar in tight keep your weight onyour heel so here as a post 11don't let the bar come out here keep itin here so right here as opposed toleaning forward and unit weight on theball as your feet that'll keep you fromgetting injured okay now the last thingis the position of your spine I know alot of people say oh it's okay aroundyour backI wouldn't advise that I wouldn't advisethat I will say this though I don'tthink you need a real hard arch I don'tthink you need that just a flat backright here so I don't need this I don'twant to see that just keep your backflat right there boom boom back flatdrawing your elbows up squeeze your latsokay sothat is really that flat spinetranslates almost everything we do inhere a lot of times we over arts we artstoo much so keep that in mind tooas you're doing your barbell rows okaywhat about the other basic exercise themost basic of all of them deadlifts bigdebate right now in the industry dodeadlifts actually build your back inother words do they build your we shouldwe should be more specific do they buildyour lats they most certainly build yourspinal erectors and they probably buildyour traps but do they really build yourlats I think it's a great questionbecause when you pull off the groundthere's so much glued involved and lowerback my experience was not good indeveloping lats doing deadlifts off theground a lot of my clients didn't havegreat results fantastic for spinalerectors again good for your hips yourglutes all right so what I'd rather seeyou do instead of a for deadliftI'd rather see you do a rack pull formid-shin now I've got the cage set uphere now these don't go quite low enoughto if you pull for a mid-shin but you would just stand on something so youcould just step stack some plates up and staying on some place you'll be the pulllower but I personally think this ismuch better for your lats than a for deadlift soagain just picture in your mind I'm standing on something so now the poll when you start the rep you're going toflex your lives and just pull your elbows back so it becomes like shoulder extension likethis and you can really feel your lats working now a lot of people don't thinkthat works your lats but to me it's verysimilar as a like a stiff arm pulled out and you're still doing shoulderextension I get a great pump in my lastI feel a lot of stress in my last doingthat as opposed to pulling off the floorso I would say for this tip the tip issimple it's pull it's do a rack pool formid-shin instead of doing a pull off thefloor so a rack pull instead of adeadlift that's the tip okay another onemore two more this is a dumbbellpullover so there's two things here Iwant to show you why these might not beworking for you so one of them is a lotof people turn a pullover into it reallya tricep exercise they turn into a lyingextension the other thing is is they usewhat I think is not a good range ofmotion they actually go too far untilthe stress comes off their lot so let meshow what I mean by that I actually alsolike to lay on this on a bench asopposed to across it it's okay doing theother way to thatso now what I want you to do is get aslight bend in your arms and then lockyour arms like that so don't lock them here sly pin and lock them now you want to keep your arm like that and pull with your lats so that's all lat right nowlat Terri's probably even a little bit of Serena so right here is what I wantas opposed to doing this coming down bending your arms and then throwing the weight up a lot of people turn this intoa tricep movement and that's why they don't lock their arm in place the second part is the range of motion so you want to go down as as low as you can andstill feel good still feel comfortable in your shoulders you don't want your shoulders to get injured so I'm good about right here so for me to startgoing a lot lower or not to force itit's probably not healthy now the otherpart is you got to keep tension on yourback so when you come up stop right herewhen I come up here this is I lost allthe tension in my lats okay so righthere up to my forehead where I can stillfeel tension work this range of motion right hereas opposed again as opposed to bending your arms and throwing the weight up I'm coming right here now anybody can dothat with hundred-pound dumbbells but using a strict form is what's really going to help you on pullovers a great basic movement right here so there's two moreokay so we've come to our last basic exercise for back this is more for yourlower back or spinal erectors thisit's the hyperextension machine one ofmy favorite machines very underrated sothe first thing you want to do is you'vegot to have it set up so that it hits your back and what happens is people getit people get the machine to call forthem so for example here's how I look Igot this set up for me right now so it'sset a bit so.
I'm right here now what I see a lot of people dois they have a setup too hotso
now I can't get range of motion it'sjamming enemy or they have it set downto
the low now of a sudden I just putall the tension in my hands and glutes so if
you want to do hands and glutesthat's fantastic but we're talking about back today so now look at all the pressure so right here so you've got tohave the
height set up correctly about right herenow the second thing is well what do you do with your actual spine how far do you come out I see a lot of people come up real real hot they'll come up all the way up like that I want you to just come up and
see your spine is flat there is no need to hyperextend another prohyperextensions
but there's no need to come up past that point so what I want you to do is I want
you to come up to where your even right thingsso make sure the machine is set up
atthe right length make sure you're using the right range of motion keep intension
where you want it those aregoing to be the big keys in using thismachine to
strengthen your spinal erectors so I think I've covered most ofour basic
exercises things I see peopledoing wrong which will limit your gainsin terms of
your back training I hopethis helps share some tips you havebelow with the rest
of the community sowe can all get bigger box.
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