2024-02-24 17:31:38
Today, let’s dive into the foundations of a strong and resilient back, because the key to good posture and a healthy spine lies in strengthening your back (and let’s face it, a strong back, it gives a beautiful silhouette)!
The importance of strengthening your back
The back, often neglected, is the pillar of your posture. By investing in strengthening this region, you not only prevent back problems, but you also sculpt a silhouette (the famous V shape) robust and athletic.
First of all, the back is divided into three parts when we talk regarding training:
That being said, I will share with you my three favorite exercises for each part:
1. Latissimus Dorsal (Sides of the Back):
Pull Up :
Hang from a high bar with a wide grip. Keeping your body straight, pull yourself upwards by contracting your back muscles.
Lat Pull Down :
Use a cable machine with a wide grip bar. Pull the bar down, controlling the movement to target the latissimus dorsi.
Seated Row (Elbow In) :
Sitting in front of a cable machine, pull the bar toward you while keeping your elbows close to your body. This movement specifically targets the latissimus dorsi.
2. Rhomboid Trapezoids (Top and Middle):
Seated Row – Elbow Down :
Sitting, pull the bar down while keeping your elbows pointed down. This places emphasis on the lower trapezius and rhomboids.
Lat Pull Down Lean Away (Elbow Out):
Tilt the body back slightly while performing the pulling movement down to emphasize the work on the outer back muscles.
Face Pull :
Use a high pulley and pull the rope toward your face, keeping your elbows at shoulder height. This targets the upper back muscles.
3. Lumbar (Lower Back):
Deadlift :
Standing in front of a bar, bend over, keeping your back straight, to grip the bar. Straighten up by lifting the bar while engaging your lower back muscles.
Back Extension : Use a dedicated bench to support your lower body. Flex and extend your upper body to work the lower back muscles (you can use weights as you progress).
Superman au Sol : Lie face down on the floor, then lift your arms, head and legs simultaneously. This exercise engages the lower back muscles and glutes.
When and how to train to get the famous V shape
Train your back at least twice a week by incorporating these exercises. For an advanced approach, segment your sessions into two training days:
Day 1: the latissimus dorsi and the lumbar region
Day 2: trapezoids with rhomboids
Why separate your back session into two separate days when you are progressing? Because this will allow you to increase your loads while accumulating less fatigue and thus promote hypertrophy.
Remember, the key to progression lies in the quality of execution and the gradual progression of the load. Respect your body, be consistent, and you will reap the rewards of your efforts 😉
Félix Daigle | Kinesiologist and founder of FD Fitness
450-234-3210 | https://www.fdfitness.ca/
1708816267
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