How to train back effectively

[copinglowltn]

1. For your upper back/rhomboids

Ideally you want to make sure your main goal is scapula retraction as this is the primary function. Ideally to grow upper back/rhomboids any row where you elbows are flared to 90 degrees or as close as that as possible, this will avoid hitting the sagittal plane and will grow your upper back effectively. However you can also do something like a kelso shrug which is pure scapula retraction however if you chose a shrug over a row you will need to train rear delts seperatly as these will not be hit within the shrug. If rear delts are a weak point and if you do a row still bias them just after the row ONLY IF THEY ARE A WEAK POINT.

Ideally your arm path should look something similar to this.

2. Frontal plane (lower lat)
For the frontal plane of the lats is pretty simple to train, all you need is a lat pulldown with a wide bar, using straps and a wide grip on the bar (as wide as possible as long as its comfortable). Anything that does shoulder abduction would work as this biases the frontal plane, You could also do a single arm flap or pulldown as single arm movements produce more MUR (motor unit recruitment) however this will not be important for new lifters as you will be in a MUR deficit. however some studies show you cannot bias portions of the lats but if there's any others feel free to correct me.

3. Sagittal plane (upper lat)
This is also pretty simple to train. the sagittal region is trained by a row or a pull where the shoulders are locked or as locked as much as possible and the elbows are moved to the hip. , applying the single arm movements you could do:
Single arm row
Single arm Cuff extension

Should look something like this:

A more optimal SBL approach would be something like this:



4. lower back (spinal erectors)
Most of the time you dont need to train these directly. Any heavy hinge movement like:
SLDL
Deadlift
Would hit the spinal erectors. However if there a weak point you can do a hyperextension within 45 degrees, however this will still hit the hamstrings and glutes.
Should look something like this:

If anything is wrong feel free to correct.
Hope this simplifies or helps anyone as most people are redundant when training back

 

[copinglowltn]

1. For your upper back/rhomboids

Ideally you want to make sure your main goal is scapula retraction as this is the primary function. Ideally to grow upper back/rhomboids any row where you elbows are flared to 90 degrees or as close as that as possible, this will avoid hitting the sagittal plane and will grow your upper back effectively. However you can also do something like a kelso shrug which is pure scapula retraction however if you chose a shrug over a row you will need to train rear delts seperatly as these will not be hit within the shrug. If rear delts are a weak point and if you do a row still bias them just after the row ONLY IF THEY ARE A WEAK POINT.
View attachment 4106037
Ideally your arm path should look something similar to this.

2. Frontal plane (lower lat)
For the frontal plane of the lats is pretty simple to train, all you need is a lat pulldown with a wide bar, using straps and a wide grip on the bar (as wide as possible as long as its comfortable). Anything that does shoulder abduction would work as this biases the frontal plane, You could also do a single arm flap or pulldown as single arm movements produce more MUR (motor unit recruitment) however this will not be important for new lifters as you will be in a MUR deficit. however some studies show you cannot bias portions of the lats but if there's any others feel free to correct me.
View attachment 4106048
3. Sagittal plane (upper lat)
This is also pretty simple to train. the sagittal region is trained by a row or a pull where the shoulders are locked or as locked as much as possible and the elbows are moved to the hip. , applying the single arm movements you could do:
Single arm row
Single arm Cuff extension

Should look something like this:

View attachment 4106080

A more optimal SBL approach would be something like this:



4. lower back (spinal erectors)
Most of the time you dont need to train these directly. Any heavy hinge movement like:
SLDL
Deadlift
Would hit the spinal erectors. However if there a weak point you can do a hyperextension within 45 degrees, however this will still hit the hamstrings and glutes.
Should look something like this:
View attachment 4106091
If anything is wrong feel free to correct.
Hope this simplifies or helps anyone as most people are redundant when training back

bump

 

[copinglowltn]

1. For your upper back/rhomboids

Ideally you want to make sure your main goal is scapula retraction as this is the primary function. Ideally to grow upper back/rhomboids any row where you elbows are flared to 90 degrees or as close as that as possible, this will avoid hitting the sagittal plane and will grow your upper back effectively. However you can also do something like a kelso shrug which is pure scapula retraction however if you chose a shrug over a row you will need to train rear delts seperatly as these will not be hit within the shrug. If rear delts are a weak point and if you do a row still bias them just after the row ONLY IF THEY ARE A WEAK POINT.
View attachment 4106037
Ideally your arm path should look something similar to this.

2. Frontal plane (lower lat)
For the frontal plane of the lats is pretty simple to train, all you need is a lat pulldown with a wide bar, using straps and a wide grip on the bar (as wide as possible as long as its comfortable). Anything that does shoulder abduction would work as this biases the frontal plane, You could also do a single arm flap or pulldown as single arm movements produce more MUR (motor unit recruitment) however this will not be important for new lifters as you will be in a MUR deficit. however some studies show you cannot bias portions of the lats but if there's any others feel free to correct me.
View attachment 4106048
3. Sagittal plane (upper lat)
This is also pretty simple to train. the sagittal region is trained by a row or a pull where the shoulders are locked or as locked as much as possible and the elbows are moved to the hip. , applying the single arm movements you could do:
Single arm row
Single arm Cuff extension

Should look something like this:

View attachment 4106080

A more optimal SBL approach would be something like this:



4. lower back (spinal erectors)
Most of the time you dont need to train these directly. Any heavy hinge movement like:
SLDL
Deadlift
Would hit the spinal erectors. However if there a weak point you can do a hyperextension within 45 degrees, however this will still hit the hamstrings and glutes.
Should look something like this:
View attachment 4106091
If anything is wrong feel free to correct.
Hope this simplifies or helps anyone as most people are redundant when training back

bump

 

[tunisianropemaxxer]

2. Frontal plane (lower lat)
For the frontal plane of the lats is pretty simple to train, all you need is a lat pulldown with a wide bar, using straps and a wide grip on the bar (as wide as possible as long as its comfortable). Anything that does shoulder abduction would work as this biases the frontal plane, You could also do a single arm flap or pulldown as single arm movements produce more MUR (motor unit recruitment) however this will not be important for new lifters as you will be in a MUR deficit. however some studies show you cannot bias portions of the lats but if there's any others feel free to correct

When doing wide grip pulldowns,the upper back takes a bit of an upper hand on the lats making it slightly suboptimal,which is why I'd reccomend narrow grip.Nice thread tho.

 

[copinglowltn]

When doing wide grip pulldowns,the upper back takes a bit of an upper hand on the lats making it slightly suboptimal,which is why I'd reccomend narrow grip.Nice thread tho.

Just dont go full ROM or all the way to the top of the pulldown has the lats have worse leverage at the top of the movement and where the upper back takes over. It can be easily avoided but if you train within 4-6 reps i suppose it can take effect more.

 

[copinglowltn]

1. For your upper back/rhomboids

Ideally you want to make sure your main goal is scapula retraction as this is the primary function. Ideally to grow upper back/rhomboids any row where you elbows are flared to 90 degrees or as close as that as possible, this will avoid hitting the sagittal plane and will grow your upper back effectively. However you can also do something like a kelso shrug which is pure scapula retraction however if you chose a shrug over a row you will need to train rear delts seperatly as these will not be hit within the shrug. If rear delts are a weak point and if you do a row still bias them just after the row ONLY IF THEY ARE A WEAK POINT.
View attachment 4106037
Ideally your arm path should look something similar to this.

2. Frontal plane (lower lat)
For the frontal plane of the lats is pretty simple to train, all you need is a lat pulldown with a wide bar, using straps and a wide grip on the bar (as wide as possible as long as its comfortable). Anything that does shoulder abduction would work as this biases the frontal plane, You could also do a single arm flap or pulldown as single arm movements produce more MUR (motor unit recruitment) however this will not be important for new lifters as you will be in a MUR deficit. however some studies show you cannot bias portions of the lats but if there's any others feel free to correct me.
View attachment 4106048
3. Sagittal plane (upper lat)
This is also pretty simple to train. the sagittal region is trained by a row or a pull where the shoulders are locked or as locked as much as possible and the elbows are moved to the hip. , applying the single arm movements you could do:
Single arm row
Single arm Cuff extension

Should look something like this:

View attachment 4106080

A more optimal SBL approach would be something like this:



4. lower back (spinal erectors)
Most of the time you dont need to train these directly. Any heavy hinge movement like:
SLDL
Deadlift
Would hit the spinal erectors. However if there a weak point you can do a hyperextension within 45 degrees, however this will still hit the hamstrings and glutes.
Should look something like this:
View attachment 4106091
If anything is wrong feel free to correct.
Hope this simplifies or helps anyone as most people are redundant when training back

bump

 

[laworg]

1. For your upper back/rhomboids

Ideally you want to make sure your main goal is scapula retraction as this is the primary function. Ideally to grow upper back/rhomboids any row where you elbows are flared to 90 degrees or as close as that as possible, this will avoid hitting the sagittal plane and will grow your upper back effectively. However you can also do something like a kelso shrug which is pure scapula retraction however if you chose a shrug over a row you will need to train rear delts seperatly as these will not be hit within the shrug. If rear delts are a weak point and if you do a row still bias them just after the row ONLY IF THEY ARE A WEAK POINT.
View attachment 4106037
Ideally your arm path should look something similar to this.

2. Frontal plane (lower lat)
For the frontal plane of the lats is pretty simple to train, all you need is a lat pulldown with a wide bar, using straps and a wide grip on the bar (as wide as possible as long as its comfortable). Anything that does shoulder abduction would work as this biases the frontal plane, You could also do a single arm flap or pulldown as single arm movements produce more MUR (motor unit recruitment) however this will not be important for new lifters as you will be in a MUR deficit. however some studies show you cannot bias portions of the lats but if there's any others feel free to correct me.
View attachment 4106048
3. Sagittal plane (upper lat)
This is also pretty simple to train. the sagittal region is trained by a row or a pull where the shoulders are locked or as locked as much as possible and the elbows are moved to the hip. , applying the single arm movements you could do:
Single arm row
Single arm Cuff extension

Should look something like this:

View attachment 4106080

A more optimal SBL approach would be something like this:



4. lower back (spinal erectors)
Most of the time you dont need to train these directly. Any heavy hinge movement like:
SLDL
Deadlift
Would hit the spinal erectors. However if there a weak point you can do a hyperextension within 45 degrees, however this will still hit the hamstrings and glutes.
Should look something like this:
View attachment 4106091
If anything is wrong feel free to correct.
Hope this simplifies or helps anyone as most people are redundant when training back

I dont feel row AT ALL

 

[tyym1111]

just pull up lmao

 

[copinglowltn]

I dont feel row AT ALL

Neither, i do a cuff sag extension, keenan flap, hyper extension and a kelso shrug

 

[copinglowltn]

just pull up lmao

kys

 

[copinglowltn]

1. For your upper back/rhomboids

Ideally you want to make sure your main goal is scapula retraction as this is the primary function. Ideally to grow upper back/rhomboids any row where you elbows are flared to 90 degrees or as close as that as possible, this will avoid hitting the sagittal plane and will grow your upper back effectively. However you can also do something like a kelso shrug which is pure scapula retraction however if you chose a shrug over a row you will need to train rear delts seperatly as these will not be hit within the shrug. If rear delts are a weak point and if you do a row still bias them just after the row ONLY IF THEY ARE A WEAK POINT.
View attachment 4106037
Ideally your arm path should look something similar to this.

2. Frontal plane (lower lat)
For the frontal plane of the lats is pretty simple to train, all you need is a lat pulldown with a wide bar, using straps and a wide grip on the bar (as wide as possible as long as its comfortable). Anything that does shoulder abduction would work as this biases the frontal plane, You could also do a single arm flap or pulldown as single arm movements produce more MUR (motor unit recruitment) however this will not be important for new lifters as you will be in a MUR deficit. however some studies show you cannot bias portions of the lats but if there's any others feel free to correct me.
View attachment 4106048
3. Sagittal plane (upper lat)
This is also pretty simple to train. the sagittal region is trained by a row or a pull where the shoulders are locked or as locked as much as possible and the elbows are moved to the hip. , applying the single arm movements you could do:
Single arm row
Single arm Cuff extension

Should look something like this:

View attachment 4106080

A more optimal SBL approach would be something like this:



4. lower back (spinal erectors)
Most of the time you dont need to train these directly. Any heavy hinge movement like:
SLDL
Deadlift
Would hit the spinal erectors. However if there a weak point you can do a hyperextension within 45 degrees, however this will still hit the hamstrings and glutes.
Should look something like this:
View attachment 4106091
If anything is wrong feel free to correct.
Hope this simplifies or helps anyone as most people are redundant when training back

my 7 month results.
bump

 

[laworg]

Neither, i do a cuff sag extension, keenan flap, hyper extension and a kelso shrug

Pullups and pulldowns and just some row but i dont feel it

 

[AverageCurryEnjoyer]

View attachment 4106176View attachment 4106180
my 7 month results.
bump

Good shit

 

[copinglowltn]

Good shit

Mirrin AVI

 

[copinglowltn]

Pullups and pulldowns and just some row but i dont feel it

fr mfs need to tap in

 

[AverageCurryEnjoyer]

Mirrin AVI

Same, love dart goggins. Imma unlock him rn

 

[copinglowltn]

1. For your upper back/rhomboids

Ideally you want to make sure your main goal is scapula retraction as this is the primary function. Ideally to grow upper back/rhomboids any row where you elbows are flared to 90 degrees or as close as that as possible, this will avoid hitting the sagittal plane and will grow your upper back effectively. However you can also do something like a kelso shrug which is pure scapula retraction however if you chose a shrug over a row you will need to train rear delts seperatly as these will not be hit within the shrug. If rear delts are a weak point and if you do a row still bias them just after the row ONLY IF THEY ARE A WEAK POINT.
View attachment 4106037
Ideally your arm path should look something similar to this.

2. Frontal plane (lower lat)
For the frontal plane of the lats is pretty simple to train, all you need is a lat pulldown with a wide bar, using straps and a wide grip on the bar (as wide as possible as long as its comfortable). Anything that does shoulder abduction would work as this biases the frontal plane, You could also do a single arm flap or pulldown as single arm movements produce more MUR (motor unit recruitment) however this will not be important for new lifters as you will be in a MUR deficit. however some studies show you cannot bias portions of the lats but if there's any others feel free to correct me.
View attachment 4106048
3. Sagittal plane (upper lat)
This is also pretty simple to train. the sagittal region is trained by a row or a pull where the shoulders are locked or as locked as much as possible and the elbows are moved to the hip. , applying the single arm movements you could do:
Single arm row
Single arm Cuff extension

Should look something like this:

View attachment 4106080

A more optimal SBL approach would be something like this:



4. lower back (spinal erectors)
Most of the time you dont need to train these directly. Any heavy hinge movement like:
SLDL
Deadlift
Would hit the spinal erectors. However if there a weak point you can do a hyperextension within 45 degrees, however this will still hit the hamstrings and glutes.
Should look something like this:
View attachment 4106091
If anything is wrong feel free to correct.
Hope this simplifies or helps anyone as most people are redundant when training back

bump

 

[victorototo_]

1. For your upper back/rhomboids

Ideally you want to make sure your main goal is scapula retraction as this is the primary function. Ideally to grow upper back/rhomboids any row where you elbows are flared to 90 degrees or as close as that as possible, this will avoid hitting the sagittal plane and will grow your upper back effectively. However you can also do something like a kelso shrug which is pure scapula retraction however if you chose a shrug over a row you will need to train rear delts seperatly as these will not be hit within the shrug. If rear delts are a weak point and if you do a row still bias them just after the row ONLY IF THEY ARE A WEAK POINT.
View attachment 4106037
Ideally your arm path should look something similar to this.

2. Frontal plane (lower lat)
For the frontal plane of the lats is pretty simple to train, all you need is a lat pulldown with a wide bar, using straps and a wide grip on the bar (as wide as possible as long as its comfortable). Anything that does shoulder abduction would work as this biases the frontal plane, You could also do a single arm flap or pulldown as single arm movements produce more MUR (motor unit recruitment) however this will not be important for new lifters as you will be in a MUR deficit. however some studies show you cannot bias portions of the lats but if there's any others feel free to correct me.
View attachment 4106048
3. Sagittal plane (upper lat)
This is also pretty simple to train. the sagittal region is trained by a row or a pull where the shoulders are locked or as locked as much as possible and the elbows are moved to the hip. , applying the single arm movements you could do:
Single arm row
Single arm Cuff extension

Should look something like this:

View attachment 4106080

A more optimal SBL approach would be something like this:



4. lower back (spinal erectors)
Most of the time you dont need to train these directly. Any heavy hinge movement like:
SLDL
Deadlift
Would hit the spinal erectors. However if there a weak point you can do a hyperextension within 45 degrees, however this will still hit the hamstrings and glutes.
Should look something like this:
View attachment 4106091
If anything is wrong feel free to correct.
Hope this simplifies or helps anyone as most people are redundant when training back

this is the best exercise for sagital plane in my opinion

 

[copinglowltn]

for the sagital plane the best exercise in my opinion is the single arm row with and incline bench

this is the best exercise for sagital plane in my opinion
View attachment 4106186

There is no "best" exercise but yeah thats a pretty good option. as long as the shoulders stay fixed and the elbows come to the hip

 

[cases]

i do keenan flaps and kelso shrugs

 

[copinglowltn]

i do keenan flaps and kelso shrugs

Mirrin holy stability pill

 

[copinglowltn]

1. For your upper back/rhomboids

Ideally you want to make sure your main goal is scapula retraction as this is the primary function. Ideally to grow upper back/rhomboids any row where you elbows are flared to 90 degrees or as close as that as possible, this will avoid hitting the sagittal plane and will grow your upper back effectively. However you can also do something like a kelso shrug which is pure scapula retraction however if you chose a shrug over a row you will need to train rear delts seperatly as these will not be hit within the shrug. If rear delts are a weak point and if you do a row still bias them just after the row ONLY IF THEY ARE A WEAK POINT.
View attachment 4106037
Ideally your arm path should look something similar to this.

2. Frontal plane (lower lat)
For the frontal plane of the lats is pretty simple to train, all you need is a lat pulldown with a wide bar, using straps and a wide grip on the bar (as wide as possible as long as its comfortable). Anything that does shoulder abduction would work as this biases the frontal plane, You could also do a single arm flap or pulldown as single arm movements produce more MUR (motor unit recruitment) however this will not be important for new lifters as you will be in a MUR deficit. however some studies show you cannot bias portions of the lats but if there's any others feel free to correct me.
View attachment 4106048
3. Sagittal plane (upper lat)
This is also pretty simple to train. the sagittal region is trained by a row or a pull where the shoulders are locked or as locked as much as possible and the elbows are moved to the hip. , applying the single arm movements you could do:
Single arm row
Single arm Cuff extension

Should look something like this:

View attachment 4106080

A more optimal SBL approach would be something like this:



4. lower back (spinal erectors)
Most of the time you dont need to train these directly. Any heavy hinge movement like:
SLDL
Deadlift
Would hit the spinal erectors. However if there a weak point you can do a hyperextension within 45 degrees, however this will still hit the hamstrings and glutes.
Should look something like this:
View attachment 4106091
If anything is wrong feel free to correct.
Hope this simplifies or helps anyone as most people are redundant when training back

bump, help me fix my rep to post ratio pls

 

[copinglowltn]

1. For your upper back/rhomboids

Ideally you want to make sure your main goal is scapula retraction as this is the primary function. Ideally to grow upper back/rhomboids any row where you elbows are flared to 90 degrees or as close as that as possible, this will avoid hitting the sagittal plane and will grow your upper back effectively. However you can also do something like a kelso shrug which is pure scapula retraction however if you chose a shrug over a row you will need to train rear delts seperatly as these will not be hit within the shrug. If rear delts are a weak point and if you do a row still bias them just after the row ONLY IF THEY ARE A WEAK POINT.
View attachment 4106037
Ideally your arm path should look something similar to this.

2. Frontal plane (lower lat)
For the frontal plane of the lats is pretty simple to train, all you need is a lat pulldown with a wide bar, using straps and a wide grip on the bar (as wide as possible as long as its comfortable). Anything that does shoulder abduction would work as this biases the frontal plane, You could also do a single arm flap or pulldown as single arm movements produce more MUR (motor unit recruitment) however this will not be important for new lifters as you will be in a MUR deficit. however some studies show you cannot bias portions of the lats but if there's any others feel free to correct me.
View attachment 4106048
3. Sagittal plane (upper lat)
This is also pretty simple to train. the sagittal region is trained by a row or a pull where the shoulders are locked or as locked as much as possible and the elbows are moved to the hip. , applying the single arm movements you could do:
Single arm row
Single arm Cuff extension

Should look something like this:

View attachment 4106080

A more optimal SBL approach would be something like this:



4. lower back (spinal erectors)
Most of the time you dont need to train these directly. Any heavy hinge movement like:
SLDL
Deadlift
Would hit the spinal erectors. However if there a weak point you can do a hyperextension within 45 degrees, however this will still hit the hamstrings and glutes.
Should look something like this:
View attachment 4106091
If anything is wrong feel free to correct.
Hope this simplifies or helps anyone as most people are redundant when training back

bump