Who’s ready for my Science-Based Back Attack video which will be live on youtube this week? I absolutely love learning and educating others.
1️⃣It is essential that you keep your rotational cuffs healthy and well-trained. Within the rational cuffs, you have a group of small muscles which are considered as vulnerable. The primary functions of these muscles is to externally rotate your arms, this is the best way to train this area of the back. Bent Over W RAISE with your thumbs facing back away from your body is a great exercise to keep your rotational cuffs healthy. 20x4
2️⃣Underhand Lat Pull Down: The reason I prefer to do my lateral pull downs with this specific grip is I feel more of a stretch by my lats than I would with a neutral grip. When you bring the weight down what will happen is a motion called a “scapular Depression” which essentially means that your shoulder blades are sliding down by your rib cage. 12x4
3️⃣Now when we think about training our backs most people make the mistake of not wanting to train their traps; don’t be alarmed when I refer to traps I’m NOT only referring to your upper traps (by your skull and neck) I’m also referring to the middle and lower trapezium which play a significant part in the strengthening and the growing the back. Bent over rows, seated rows are great exercises in keeping your trapezium healthy and strong. This exercise will also target the Rhomboideus, Teres minor/major and infraspinatus. 12x4
4️⃣An exercise like a hyper extension will help with the fibers that run up your back (the deeper muscles), which work as stabilizers for your lower back. It's a flex position into a neutral position which will help strengthen your lower back (abdominal area) Deadlifts are also a great exercise but people tend to sacrifice their form in order to lift more…. Top tip, leave your ego at the door when you’re about to train, nothing is more important than a great form. Of course, naturally, your form will drop as you will get more tired but take a 10-second pause and continue. 15x4
I hope you liked this in depth description ⭐️