Back day

[trueg___]

I don't wanna have an underdeveloped back but I also don't know how to hit all areas effectively and efficiently.
Like I do wide grip lat pulldown and close grip row but what about the other areas excluding rear delts cause I work them.
Just feel like my back day is a weakness and I'm not actually working it enough.

What do you guys recommend? (I do biceps on the same day btw)

 

[trueg___]

Bump

 

[blinkers]

You only need 3 exercises
As well as invest in straps your grip is way weaker than ur grip

All you need is a wide grip lap pull down
A t row
And a row maybe a cable row or a machine

 

[shygrups]

You only need 3 exercises
As well as invest in straps your grip is way weaker than ur grip

All you need is a wide grip lap pull down
A t row
And a row maybe a cable row or a machine

dont forget to train erectors also

 

[choppedslayer]

dont forget to train erectors also

you should train erectors on a leg day

 

[shygrups]

you should train erectors on a leg day

idk what that is sry bro

 

[choppedslayer]

idk what that is sry bro

its the muscle responsible for your hip hinge

 

[shygrups]

its the muscle responsible for your hip hinge

Meant leg day, dont know what leg day is sry bro

 

[Bipolar2Cel]

Kelso shrugs for horizontal fibers of upper traps, middle traps and rhomboids, finish with some vertical shrugs. That is how you isolate upper traps fully.

Also train erectors, do 45 degree hyperextensions and/or cable rows with a rounded back(at the bottom of each rep). Erectors is what gives you a thick back. You will never have a thick back with weak erectors.

Wide grip pull-downs are great but some like to mix in a bit of close grip or close supinated grip pull-downs, this trains lats both in adduction(upper fibers) and extension(lower fibers) more, though there is still overlap between both. I do 50/50 of each (wide grip and close supinated grip).

Also lat pull-overs as a finishing move, takes arm flexors/biceps and forearms out of the equation and lets you finish off lats without those limiting you. Ideally do them in a lat pullover machine if your gym has it, else cable(not as good but still good).

Furthermore everything should be done in full ROM, don't be that retard that does heavy partial reps on their pull-downs and rows lol, then you are missing tons of back muscle training both the squeeze of lats, lower traps and rhomboids as fuck. Pull-downs should also be done strict vertical preferably and with full ROM + shoulder blades and lats squeeze at the bottom you also hit the lowermost fibers of Serratus anterior the fingers that go out on your ribs.

 

[nonstop]

Also train erectors, do 45 degree hyperextensions and/or cable rows with a rounded back(at the bottom of each rep)

Yeah when i do cable rows at the bottom of each rep I round my back and then contract. Mirin the response