Tag: back exercises
Lat Pulldown Guide: Muscles Worked, How-To, Benefits, and Different Grips
If you want to build a stronger, more muscular upper back, lat pulldowns will help. Sure, pull-ups and chin-ups are more hardcore and “functional,” but lat pulldowns make it easier to target your muscles with laser-like precision. Small changes to your torso angle or hand width will affect the target muscles differently.
And speaking of your hands, should you do lat pulldowns with a wide, medium, narrow, parallel, overhand, or underhand grip? With so many options, it can be hard to know what’s best.
In this article, we explain how to do lat pulldowns correctly and how the different grips affect your muscles.
Lat Pulldowns – Muscles Worked
Contrary to popular opinion, the “lat” in lat pulldowns doesn’t refer to your latissimus dorsi muscle. Instead, it’s short for lateral, which is the plane of movement that your arms move in when you perform this exercise.
However, despite this naming confusion, lat pulldowns do indeed work your lats. That said, they aren’t working alone, and several other muscles are also involved:
Latissimus dorsi
Known as the lats for short, these muscles are located on the side of your upper back. Connecting your arms to your trunk, the lats are responsible for the adduction and extension of your shoulder joints. They also play a role in medial rotation. When well-developed, the lats look like muscular wings and are responsible for your upper back width.
The lats are the agonist or prime mover during lat pulldowns. However, using different grips and hand widths will allow you to emphasize different regions of this muscle.
Trapezius
The trapezius is the large diamond-shaped muscle that covers much of your mid-upper back. Known as the traps for short, there are three sets of fibers that make up this muscle – upper, middle, and lower. The middle and upper fibers are most active during lat pulldowns, as they work to pull your shoulders together and down. The upper traps are not very active during lat pulldowns.
Rhomboids
Located between your scapulae or shoulder blades, the rhomboids work with the mid-traps to pull your shoulders back and together. There are two pairs of rhomboid muscles – major and minor – and both are working during lat pulldowns.
Deltoids
The deltoids or delts are your main shoulder muscles. Like the traps, there are three sets of deltoid fibers, often referred to as heads – anterior (front), medial (middle), and posterior (rear). All three delt heads work together, but the posterior head is the most active during lat pulldowns.
Rotator cuff
The rotator cuff is a group of four small muscles that control and stabilize your shoulder joint. These muscles are the supraspinatus, infraspinatus, teres minor, and subscapularis. While you won’t be able to see or feel these muscles during lat pulldowns, you can be sure they’re actively engaged.
Biceps brachii
The biceps brachii, more commonly just called the biceps, is your primary elbow flexor and also supinates your forearm, i.e., turns your palm up. Located on the front of your upper arms, your biceps play a critical role in lat pulldowns. Using a supinated or palms-up grip puts your biceps in a stronger position, so you may find that grip allows you to use more weight.
Brachialis
The brachialis is like a mini-biceps, helping to flex your elbows. However, unlike the biceps brachii, this muscle plays no part in the supination of your forearm. As such, it’s equally involved regardless of what grip you use.
Brachioradialis
Brachioradialis is one of your main forearm/wrist flexors and plays a big part in your grip strength. If your hands start to fail before your lats, this muscle is a likely culprit. You can work around a weak grip by using lifting straps. However, it’s also a good idea to work on your grip strength so it is less of a limiting factor in your workouts.
Core
Core is the collective name for the muscles that make up your midsection. During lat pulldowns, you’ll need to use these muscles to stop the weight pulling your spine into hyperextension. The core muscles include the rectus abdominis, obliques, transverse abdominis, and erector spinae. However, the rectus abdominis is the most active.
How to Do Lat Pulldowns
There are several ways to do lat pulldowns, as outlined later in this article. However, the medium-width overhand grip is arguably the most common variation and the one most lifters should master before moving on to other options.
In addition, all types of lat pulldown share many of the same characteristics, so it makes sense to master this version first.
So, get more from lat pulldowns while keeping your risk of injury to a minimum by following these guidelines.
Attach a long bar to your lat pulldown machine.
Adjust the knee pad so that, when your feet are flat on the floor, it holds your legs in place.
Stand up and hold the bar with a pronated/overhand, slightly wider than shoulder-width grip.
Pull your shoulders down and back and sit down. Make sure your legs are held securely in place.
Lift your chest and arch your lower back slightly.
Leading with your elbows, bend your arms and pull the bar down to your upper chest. Do not flex your wrists.
Contract your lats as hard as possible at the mid-point of each rep.
Smoothly extend your arms and continue for the desired number of reps.
Pro Tips:
Make lat pulldowns even more effective with these handy performance tips, many of which can be applied to other lat pulldown variations:
Do not lean back or sway to pull the bar down. This takes tension away from the target muscles.
Squeeze and don’t jerk the weight down to minimize momentum and keep your muscles under tension for longer.
Pause at the midpoint of each rep to maximize lats activation and improve your mind-muscle connection.
Use a full range of motion to maximize muscle engagement.
Avoid using too much weight. Ego-lifting will make lat pulldowns less effective. Make sure you can feel the lats doing most of the work and not your biceps.
Pull to the front and not the back. Behind-the-neck lat pulldowns are harder on your shoulders and reduce lat engagement, making the exercise less effective but more risky.
Use a false or thumbless grip which tends to reduce biceps activation and lets you focus more on your lats.
Use lifting chalk to dry your hands, prevent slippage, and reinforce your grip.
Use lifting straps of your hands fail before your lats. However, you should also work on developing a stronger grip.
Lat Pulldown Benefits and Drawbacks
Not sure if lat pulldowns deserve a place in your workouts? Consider these benefits and then decide!
Very adjustable and accessible
Pull-ups and chin-ups are great, but you need to be strong enough to lift your body weight using just your arm and back muscles. This feat may be beyond the ability of many exercisers, either because they’re weak or heavy.
You can adjust the weight with lat pulldowns, so they are accessible to all levels of strength and experience, irrespective of body weight.
Very safe
Performed with good technique and an appropriate load, there is very little to go wrong with lat pulldowns, and accidents and injuries are rare. They’re very shoulder-friendly, and most people can find a grip that is both comfortable and effective.
Perfect for intensity-boosting drop sets
Most lat pulldown machines have selectorized weight stacks, so you can change the load quickly and easily. This makes them ideal for drop sets. Rep out to failure, reduce (or drop) the weight by 10-15%, and then rep out again. Do 2-4 drops to fully exhaust your muscles and stimulate maximal hypertrophy.
Widely available
Most gyms have at least one lat pulldown machine. As such, this is a very accessible exercise, and most gymgoers should be able to include it in their back workouts.
Plenty of variations to choose from
As you will see in the next section, there are numerous ways to perform lat pulldowns, each with a slightly different effect. Lat pulldowns need never be repetitive or boring.
While lat pulldowns are a mostly beneficial exercise, there are also a few drawbacks to consider:
Limited overload
The amount of weight available for lat pulldowns varies from machine to machine. If you are very strong, you may find that you can max out on the lat pulldown at your gym. When this happens, you should seek out a plate-loading lat pulldown machine or graduate to weighted pull-ups.
Using very heavy weights can be difficult
Getting into the correct lat pulldown starting position with a weight greater than your body weight can be a real challenge. You may find yourself dangling from the bar and unable to get your legs under the knee pads.
If this happens to you, you can ask a training partner to help you or may need to switch to pull-ups, where getting into the right starting position is considerably easier.
Equipment requirements
While most gyms have at least one lat pulldown machine, you probably won’t have space for one in your home gym. As such, most home exercisers cannot do lat pulldowns. However, you can replicate this exercise with resistance bands, or you can do pull-ups and chin-ups instead, using a resistance band for assistance if necessary.
10 Lat Pulldown Variations and Alternatives
Basic overhand medium-grip lat pulldowns are an excellent exercise, but if that’s all you ever do, you’ll soon get bored and hit a plateau. Changing your grip will affect the target muscles slightly differently and help you avoid training ruts.
Use these variations to customize your back workout and target the areas you want to develop. However, remember that the lats will always be the engine that drives your lat pulldowns, and any changes you make will only have a very small effect.
1. Overhand wide-grip lat pulldowns
Overhand wide-grip lat pulldowns are very popular with bodybuilders. They use this exercise to increase upper lat width, creating that highly prized V-shaped torso. On the downside, a wide grip is less efficient, so you won’t be able to lift as much weight. This means wide-grip lat pulldowns are good for muscle hypertrophy but less so for building strength.
Steps:
Attach a long bar to your lat pulldown machine.
Adjust the knee pad so that, when your feet are flat on the floor, it holds your legs in place.
Stand up and hold the bar with a pronated/overhand, wider than shoulder-width grip. Your arms should form a broad V-shape.
Pull your shoulders down and back and sit down. Make sure your legs are held securely in place.
Lift your chest and arch your lower back slightly.
Leading with your elbows, bend your arms and pull the bar down to your upper chest. Keep your wrists straight.
Smoothly extend your arms and continue for the desired number of reps.
Muscles targeted:
Latissimus dorsi (upper), trapezius, rhomboids, biceps, forearms, core.
Benefits:
Fill out your upper lats to make your back wider.
More challenging than most other lat pulldown variations.
Less weight is needed for an effective workout.
Tips:
Drive your elbows down, back, and in to maximize lat and mid-back engagement.
Keep your wrists straight.
Lift your chest up toward the bar.
2. Overhand close-grip lat pulldowns
You won’t see many people doing overhand close grip lat pulldowns because they’re hard and feel a little awkward. However, they involve a large range of motion, making them useful for developing lat flexibility. They hit your forearms hard and emphasize the lower fibers of your lats.
Steps:
Attach a bar to your lat pulldown machine.
Adjust the knee pad so that, when your feet are flat on the floor, it holds your legs in place.
Stand up and hold the bar with a pronated/overhand, slightly less shoulder-width grip.
Pull your shoulders down and back and sit down. Make sure your legs are held securely in place.
Lift your chest and arch your lower back slightly.
Leading with your elbows, bend your arms and pull the bar down to your upper chest. Tuck your elbows into your sides.
Contract your lats as hard as possible at the mid-point of each rep.
Smoothly extend your arms and continue for the desired number of reps.
Muscles targeted:
Latissimus dorsi (lower), trapezius, rhomboids, biceps, forearms, core.
Benefits:
An effective way to target the lower lats.
A challenging forearm workout.
Provides your lats with a deep, beneficial stretch.
Tips:
Keep your upper arms close to your sides as you pull down.
Drive your elbows back to maximize lat engagement.
Do not lean back, as doing so makes this exercise easier.
3. Neutral close-grip lat pulldowns
This popular exercise works in much the same way as #2 but is considerably easier on your wrists and more comfortable. The neutral or parallel close grip is also very strong, and most lifters can use more weight for this variation. Like overhand close-grip lat pulldowns, this exercise emphasizes your lower lats and also hits your mid-back.
Steps:
Attach a neutral grip bar to your lat pulldown machine.
Adjust the knee pad so that, when your feet are flat on the floor, it holds your legs in place.
Stand up and hold the bar with your palms facing inward.
Pull your shoulders down and back and sit down. Make sure your legs are held securely in place.
Lift your chest and arch your lower back slightly.
Leading with your elbows, bend your arms and pull the bar down to your upper chest. Tuck your elbows into your sides.
Contract your lats as hard as possible at the mid-point of each rep.
Smoothly extend your arms and continue for the desired number of reps.
Muscles targeted:
Latissimus dorsi (lower), trapezius, rhomboids, biceps, forearms, core.
Benefits:
A comfortable, joint-friendly grip.
Hits both the mid back and lower lats.
Develop back width and thickness simultaneously.
Tips:
Lean back slightly to increase mid-back engagement.
Use a little more weight than for conventional lat pulldowns.
Use lifting straps to reinforce your grip if necessary.
4. Reverse grip lat pulldowns
Using a reverse or supinated grip puts your biceps in their strongest position, so you should be able to use more weight or crank out more reps before hitting failure. On the downside, using a reverse grip slightly decreases lat engagement, but using more weight or doing more reps should cancel out this deficit.
Steps:
Attach a straight bar to your lat pulldown machine.
Adjust the knee pad so that, when your feet are flat on the floor, it holds your legs in place.
Stand up and hold the bar with a slightly less than shoulder-width underhand grip.
Pull your shoulders down and back and sit down. Make sure your legs are held securely in place.
Lift your chest and arch your lower back slightly.
Leading with your elbows, bend your arms and pull the bar down to your upper chest. Tuck your elbows into your sides.
Contract your lats as hard as possible at the mid-point of each rep.
Smoothly extend your arms and continue for the desired number of reps.
Muscles targeted:
Latissimus dorsi (lower), biceps, trapezius, rhomboids, forearms, core.
Benefits:
An excellent biceps and back exercise.
Good for building strength.
A useful precursor to bodyweight chin-ups.
Tips:
Keep your forearms parallel throughout.
Drive your elbows down and back to maximize lat engagement.
Use a little more weight, as this is a strong grip and arm position.
5. Neutral wide grip lat pulldown
Wide grip pulldowns are typically done using a straight bar and a pronated grip. While effective, this puts your arms in a mechanically disadvantageous position, limiting the weight you can use and the number of reps you can perform. Using a wide neutral grip bar makes for a more comfortable workout and puts your biceps in a stronger position. However, not all gyms have such a bar.
Steps:
Attach a long parallel grip bar to your lat pulldown machine.
Adjust the knee pad so that, when your feet are flat on the floor, it holds your legs in place.
Stand up and hold the bar with your palms facing inward.
Pull your shoulders down and back and sit down. Make sure your legs are held securely in place.
Lift your chest and arch your lower back slightly.
Leading with your elbows, bend your arms and pull the bar down to your upper chest. Tuck your elbows into your sides.
Smoothly extend your arms and continue for the desired number of reps.
Muscles targeted:
Latissimus dorsi (upper), biceps, trapezius, rhomboids, forearms, core.
Benefits:
A strong, comfortable grip.
Allows you to lift more weight and/or do more reps.
An excellent biceps workout.
Tips:
Pull your elbows down and into your sides to maximize lat engagement.
Keep your chest up throughout.
Pause at the bottom of each rep and flex your lats hard.
6. Cable crossover lat pulldowns
What’s wider than wide-grip lat pulldowns? This exercise! Cable crossover lat pulldowns involve pulling in from the sides, which really hits your upper lats. It’s not unusual to feel this exercise directly beneath your armpits. Use this move to fill in your lat gaps and build the ultimate V-taper.
Steps:
Stand between the uppermost handles of a cable crossover machine and take one in each hand. Kneel in the middle of the machine with your arms outstretched to form a Y-shape.
Lift your chest and pull your shoulders down and back.
Bend your arms and pull your elbows into your sides.
Extend your arms and repeat.
Continue for the desired number of reps.
Muscles targeted:
Latissimus dorsi (upper), trapezius, rhomboids, biceps, forearms, core.
Benefits:
One of the best exercises for wider upper lats.
Very shoulder-friendly.
An excellent back workout finisher.
Tips:
Pause at the midpoint of each rep to hammer your upper lats.
Keep your arms out level with your torso.
Lift your chest to increase upper back engagement.
7. Single-arm lat pulldowns
While it’s common to have one arm stronger than the other, big left-to-right strength imbalances can affect both your appearance and your upper body function. Single-arm lat pulldowns are a simple way to fix such imbalances and are also an excellent method for improving your mind-muscle connection, not to mention your lateral core strength.
Steps:
Attach a long D-shaped handle to your lat pulldown machine.
Adjust the knee pad so that, when your feet are flat on the floor, it holds your legs in place.
Stand up and hold the handle with one hand.
Pull your shoulders down and back and sit down. Make sure your legs are held securely in place.
Lift your chest and arch your lower back slightly.
Leading with your elbow, bend your arm and pull the handle down to your shoulder. Tuck your elbow into your side.
Smoothly extend your arm and continue for the desired number of reps.
Switch arms and do the same number of reps on the other side.
Muscles targeted:
Latissimus dorsi, trapezius, rhomboids, biceps, forearms, core.
Benefits:
An effective fix for left-to-right strength imbalances.
Good for enhancing your mind-muscle connection.
Delivers an excellent oblique workout.
Tips:
Keep your shoulders and hips level throughout.
Pull your elbow in close to your side to maximize lat engagement.
Use an overhand, neutral, or underhand grip as preferred. Alternatively, let your wrists rotate naturally as you pull down.
8. Straight arm pulldowns
Every lat pulldown variation discussed so far works the biceps as much as the lats. In contrast, straight arm pulldowns involve no elbow movement, and your biceps are left out of the exercise. Straight arm pulldowns are one of the few lat isolation exercises and are ideal for warming up or finishing off your lats.
Steps:
Attach a straight bar to a lat pulldown machine.
Hold the bar with an overhand, slightly wider than shoulder-width grip. Brace your core and pull your shoulders back and down.
With straight arms, step back to tension the cable. Lean forward slightly from your hips.
Without bending your elbows, push the bar down to your thighs.
Raise your arms and repeat.
Muscles targeted:
Latissimus dorsi (lower), trapezius, rhomboids, core.
Benefits:
One of a few lat isolation exercises.
Perfect for pre- and post-exhaust supersets.
This is an excellent exercise for swimmers and anyone whose sport involves throwing.
Tips:
Keep your chest up, core tight, and lower back slightly arched.
Use as big a range of motion as possible without letting the weights touch down.
Experiment with different grip widths to see which you prefer.
9. Resistance band pulldowns
Home exercisers are often unable to do lat pulldowns. After all, not everyone can fit a lat pulldown machine in their home gym, and chin-ups and pull-ups may be out of the question. The good news is that you can replicate all of the previous exercises using a resistance band and a suitable anchor.
Just ensure that your resistance band is in good condition and won’t snap mid-rep, and your anchor is strong enough and won’t fail. Getting hit in the face by a resistance band is no laughing matter!
Armed with your resistance band, you should have no problem recreating your favorite pulldown exercise and working your lats at home.
10. Pull-ups and chin-ups
If you are very strong or don’t have access to a lat pulldown machine, pull-ups and chin-ups could be your next best option. Yes, you’ll need to up your game and lift your entire body weight with just your arms, but that will only enhance your muscle and strength gains. Pull-ups and chin-ups might be low-tech, but they’re very high-effect and offer a lot of bang for your workout buck.
Steps:
Hang from an overhead bar using a wider-than-shoulder-width overhand grip (pull-ups) or a narrower-than-shoulder-width underhand grip (chin-ups).
Pull your shoulders back and down and brace your core. Bend your legs so your feet are clear of the floor.
Starting with straight arms, bend your elbows and pull your chin up and over your bar.
Smoothly lower yourself back down and repeat.
Muscles targeted:
Latissimus dorsi, trapezius, rhomboids, biceps, forearms, core.
Benefits:
Minimal equipment required so ideal for home and outdoor workouts.
A very functional pulling exercise.
A good test of relative strength.
Tips:
Don’t swing, kick, or kip, as doing so takes work away from your target muscles.
Think about lifting your chest and not your chin up to the bar to increase muscle recruitment.
Use a resistance band to make these exercises easier or a weighted vest to make them more challenging.
Lat Pulldown Guide FAQs
Do you have a question about lat pulldowns or back training in general? No problem, because we’ve got the answers.
1. What is an easy way to remember which lat pulldown exercise works which muscles?
With ten different lat pulldown variations and alternatives, it would be easy to forget which one works which muscles. However, there are a couple of ways to make all this information easier to remember.
As a general rule, the wider your grip, the more upper lat activation there will be. Think wide grip for wide lats. In contrast, a narrower grip tends to hit your lower lats more. Exercises that involve more pulling in than pulling down emphasize your middle back, i.e., mid-traps and rhomboids.
Keeping this in mind, you should have no problem identifying which part of your lats you are working on.
2. How many reps and sets should I do to build bigger lats?
Contrary to popular belief, you can build bigger muscles with almost any rep range – from as low as five to 30 reps or more. The main proviso is that you must train your muscles to within a couple of reps of failure to make them grow. This contrasts the 6-12 rep range that was once the standard recommendation for hypertrophy training.
That said, sets of 6-12 are arguably more time-efficient than sets of 30 or more, so use your best judgment when deciding how many reps to do.
Regarding sets, two to four should be sufficient for most people, especially if you are doing several back exercises in a row. If you feel you need more than four sets to fatigue your lats, you are either stopping your sets too soon before failure or resting too long between efforts.
3. How many times a week should I train my back?
While some lifters can get good results from one back workout per week, most people will make better progress if they train their backs twice a week, e.g., Monday and Thursday. This provides a good balance between work and recovery.
However, this doesn’t mean you should do the same back workout each time you train – that would soon become boring. Instead, create two different back programs to keep your workouts interesting and productive.
For example:
#
Workout one
Workout two
Exercise
Sets x reps
Exercise
Sets x reps
1
Deadlifts
4 x 4-6
Pendlay rows
4 x 4-6
2
Wide-grip lat pulldown
3 x 8-10
Close-grip lat pulldowns
3 x 8-10
3
Single-arm rows
3 x 10-12
Seated cable rows
3 x 10-12
4
Straight arm pulldowns
3 x 15-20
Dumbbell pullovers
3 x 15-20
5
Face pulls
3 x 15-20
Band pull-aparts
3 x 15-20
4. How much wider will wide-grip lat pulldowns make my back?
Unfortunately, this is one of those questions we cannot answer. That’s because your ultimate muscle shape and size are determined by several factors, including your genetics, muscle origin and insertion points, training history, attention to diet, rest, and recovery, and your commitment and motivation.
Even if we knew all these things, we don’t have a crystal ball and cannot see into the future!
So, all we can say is if you train hard, eat right, get plenty of sleep, and don’t quit, you can significantly increase your back width. Build your workouts around lat pulldowns and pull-ups, and you’ll be heading in the right direction.
5. What are the best exercises for building a thicker upper back?
While lat pulldowns are great for building back width, rows build upper back thickness. There are lots of effective rowing exercises, including:
Bent-over barbell rows
T-bar rows
Cable rows
Inverted rows
Single-arm dumbbell rows
Chest-supported rows
Kroc rows
Pendlay rows
Meadows rows
Yates rows
With so many different exercises to choose from, you should have no problem finding the perfect rows for your needs and goals. Combine vertical and horizontal pulling exercises to build a back that’s both wide AND thick.
Lat Pulldown Guide – Wrapping Up
Lat pulldowns deserve a place in everybody’s back workout. Regardless of which variation you perform, this popular exercise will help you develop a broader, stronger, more muscular upper back. You can emphasize your lower lats with close grip lat pulldown variations or spread your wings with a wide grip. Most lifters should do both.
However, wide lats are only part of what makes an impressive back; you also need thickness, which is where rows come in. Combine vertical and horizontal pulling exercises to build an impressive 3D back that looks good from every angle.
Nick Walker Teams Up With Tristyn Lee And Jared Feather To Build A Thick Back
Bodybuilder Nick Walker is all set to start his competition prep for 2023 Olympia and get ready take on the top contenders. He revealed the update during a back training session with Tristyn Lee and Jared Feather.
New Jersey native Nick Walker is one of the most talented bodybuilders in the IFBB Pro League’s Men’s Open division. After earning the IFBB pro card by winning the 2020 North American Championships, achieving the Olympia goal has been the singular focus of Walker’s professional life. He made the pro debut with a fourth place finish at the 2020 Chicago Pro. However, 2021 saw him elevate his career to a whole new year. The Mutant earned a direct qualification with a win at the 2021 New York Pro and also won the 2021 Arnold Classic shortly after. Interestingly, both wins came within a year of him earning the Pro card.
Walker surged past many top contenders en route to a fifth place finish at the 2021 Olympia. However, top five was not good enough for him and he took an extended break from competition to improve his physique further. The results showed when Walker dominated the stage alongside Derek Lunsford and Hadi Choopan to secure a third-place finish at the 2022 Olympia. He made a quick turnaround and competed at the 2023 Arnold Classic, finishing second. He is now all set to start the 2023 Olympia prep and go after Hadi Choopan for the most prestigious professional bodybuilding title.
For his recent back training session, Walker Partnered with fitness influencer Tristyn Lee. The 20-year-old shot to fame as a teenager. The shredded physique and immersive social media content have made Lee a popular figure in the YouTube fitness community. In recent weeks, Lee shared an insane 17000-calorie Carnivore Big Mac recipe and also appeared on Seth Feroce’s podcast where he teased bodybuilding ventures in 2024 and also reiterated the claim that he has been natty all his life.
Tristyn Lee and Nick Walker went through the back workout under coach and IFBB Pro Jared Feather’s guidance. So let’s see how this passionate trio of bodybuilders tackled the workout.
Nick Walker goes through a back workout with Tristyn Lee
Walker gave a glimpse of his training routine and spoke about the plan of action before starting with the workout. He said:
“This is almost the start of my Olympia prep. Travelling is now done, to my knowledge at least…”
“I was at the Canada tour, I took about four days off, did like two deload days before so now the body’s nice and fresh. So now we’re just gonna ease our way up in training, progress each week as we do it.”
With that, the team jumped right into the workout and performed every exercise with perfect technique and range of motion.
Cable Pullover
Walker and Lee started the training session with a cable lat pullover to get a ‘good nice stretch, nice warm-up’ for the back muscles before delving into the heavier and complex movements. Jared Feather also performed the workout but he watched others carefully to ensure the duo performed each rep with correct technique.
Feather prefers to be in the most disadvantageous position for the lats at the top of the movement. Therefore he bends down more than usual and lets the arms go high above at the beginning of the rep. He does not allow the elbows to sink down to compensate for the lats either.
“Take a bicep curl for example. People will say you should curl here (slightly closer to the body than perpendicular) because you are in the most advantageous position to produce force because the joints are stacked. But you actually get more out of it (the exercise) when you’re in a disadvantageous position. So it’s very similar to this,” He added.
After demolishing some solid sets of the exercise, the trio moved on to the next exercise.
Smith Machine Rows
The trio next took to the Smith machine variation of bent over barbell rows. Considered as the king of back building exercises, bent over rows primarily target the latissimus dorsi, rhomboids, spinal erectors and trapezius muscles. However, they also engage the entire posterior chain of muscles and help with strength and muscle gain. Using the Smith machine eliminates the need to control the weight as the barbell moves along the fixed trajectory. Walker, Lee and Feather performed the exercise with slow and controlled motion. Walker started out light and worked his way up to 275 lbs weight for the top set. Following this, the training partners took to another rowing movement next.
Machine Seated Rows
Walker and team jumped into seated rows on the M-Torture plate-loaded machine next. Seated rows target all the back muscles like latissimus dorsi, spinal erectors, rhomboids and traps. They are an essential exercise to build a thick back. Additionally, seated rows are beneficial in improving the upper body posture. The training partners performed the movement unilaterally to focus on the movement. Feather instructed Walker to move slowly through the eccentric phase of the movement to keep the muscles under tension for a longer duration. After pushing through a few heavy sets of rows, Walker and company wrapped up the training session.
Overall, the workout consisted of following exercises:
The back workout with Tristyn Lee and Jared Feather had relatively fewer exercises than we are used to watching him perform traditionally. However, Walker shed light on Feather’s contribution to his training and spoke about his learnings about training volume.
“Jared helped me a lot with technique again today. Helped me more, you know, in getting the stretch, making sure I’m feeling it in the areas which is, cool. It’s like you realize you don’t need a ton of volume to wreck the muscle. If you directly hit the muscle the way you should be, one or two sets really, you’re good to go,” Walker said after the workout.
Nick Walker has a proven track record of advancing his physique every time he steps on the stage. As he gets ready to start the competition prep for the 2023 Olympia, one can’t help but wonder if this is the year when The Mutant wears the Olympia crown.
You can watch the full workout video here, courtesy of Nick Walker’s personal YouTube channel:
Published: 23 June, 2023 | 12:26 AM EDT
Chris Bumstead Builds A Beastly Back In Off-Season Training
Chris Bumstead is making the most of his time in the gym to stay ahead in the Classic Physique division. Recently, he annihilated a back training session in the gym with the goal to bring ‘a thick back this year’.
The Canadian IFBB Pro bodybuilder has risen to the status of the greatest active bodybuilders with a string of dominant wins on the grandest stage of bodybuilding – The Olympia. After snatching the Classic Physique Olympia title from rival Breon Ansley at the 2019 Olympia, Bumstead has defended it successfully in 2020, 2021 and 2022.
The 28-year-old has been undeterred in the face of adversity and persevered over difficult situations. Fellow Canadian bodybuilder and long-time friend Iain Valliere has coached CBum for the majority of his career. However, the duo mutually decided to end the client-coach relationship before 2022 Olympia so Valliere to focus on his own career in the Men’s Open division.
Even if it was difficult, they swallowed the bitter pill and CBum entered the 2022 Olympia under famed coach Hany Rambod’s guidance. In spite of having suffered a bicep tear, Bumstead managed to bring the Sandows trophy home for the fourth consecutive time.
The champ took his own sweet time after the show and went through the treatment to heal the bicep completely. Having recovered, he is now slowly intensifying the off-season training for the 2023 competitive season.
His recent back training session was a part of this effort and Bumstead tackled it with furious intensity. The video of this session was posted on CBum’s personal YouTube channel. So let’s end the wait and take a look at the exercises he did to build a thick and wide back.
Chris Bumstead goes through a back workout
Bumstead usually prefers to start the training session with cable lat pulldowns or dumbbell exercises to warm up the back muscles before doing the heavy work. However, it was an unusually busy day in the gym and he had to stay away from the cable machine or dumbbell area to save on time. As a result, he started the training session with an unusual warm-up movement.
Hammer Strength Underhand Grip Pulldown
The 28-year-old headed to the machine area. He then went on to do the underhand grip pulldown on the plate loaded machine to warm up the lats before jumping into the heavy movements.
“Avoiding the cable dumbbell area for now. For the first time in my life I’m warming up on something other than cable pulldowns,” Cbum stated.
Bumstead performed multiple warm-up sets of this exercise unilaterally and tackled other heavy movements in the workout as he went along.
Incline Dumbbell Rows
Incline dumbbell rows are among the most effective ways to focus on the muscles and build a thick back. The exercise uses gravity to avoid other muscles from compensating for the back muscles during the lift. Since the chest is supported on the backrest of the bench toward gravity, the back muscles are forced to do all the work required for lifting the dumbbells. Hence, it helps with back development more effectively.
“I’m doing these with 85 (lbs dumbbells) right now given that I am weaker but it’s also lighter… And just squeezing full like deep range of motion like arching my back and pulling back further and pulling my elbows back as far as I can feel good. (The back’s) going to be thick this year…” CBum said.
CBum performed some solid sets of this exercise to get a good pump in the back muscles. He then jumped into the next one.
Machine Rows – 2 variations
Bumstead next performed rows on the Hammer Strength Iso-lateral rows machine. Both weight horns of the machine move independently. This enables removing strength imbalances, if any. CBum pushed through a few sets of the movement using slow and controlled motion. He then took to another variation of machine rows. He performed the exercise on a selectorized machine with a swivel handle and pushed through a few sets of the movement.
Superset – Neutral Grip Lat Pulldown and Bent Over Straight Arm Pulldowns
CBum wrapped up the training session with this superset. He performed the neutral grip lat pulldowns first and superset the movement with bent-over lat pulldowns. Bumstead used a band attachment for doing the bent-over straight-arm pulldowns. Lat pulldowns primarily focus on the latissimus dorsi muscles. On the other hand, straight-arm pulldowns target the latissimus dorsi and the teres minor muscles. Both these muscles are responsible for extending the arm, which happens to be the primary action of this movement.
Chris Bumstead performed all the sets of these exercises in rapid succession with minimal rest periods. Following this, CBum wrapped up the training session and headed back home with exhausted back muscles.
Overall, the workout included:
Chris Bumstead plans to defend the Classic Physique Olympia title a few more times and walk into the sunset. As a result, he is training hard to stay ahead of the curve and fight off hungry, young contenders like Ramon Rocha Queiroz and Urs Kalecinski. If he continues to get better, he can definitely retire as a reigning champion of the world when it is time to walk away.
You can watch the full workout video here, courtesy of Chris Bumstead’s personal YouTube channel:
Published: 22 April, 2023 | 9:03 AM EDT
The 10 Best Middle Back Exercises for Strength, Mass, and Better Posture
Take a look at most bodybuilding back workouts, and you’ll see an abundance of lat pulldown and pull-up exercises. That’s good news because these vertical pulling exercises are responsible for building upper back width.In fact, if you want a classic torso V-taper, pull-ups and pulldowns are all but compulsory.However, if you want a back that wide AND thick, you need more than vertical pulls. You need to include horizontal pulling exercises in your workouts, too. These hit your middle back more than your lats.A strong middle back will add a lot to your physique, increase your strength in the big lifts – even the bench press – and improve your posture. For these reasons, the best back workouts usually include as many horizontal pulling exercises as they do vertical.In this article, we reveal the best exercises for building up this critical muscle group. Middle Back Anatomy and Functions While you don’t need to be an expert in anatomy to build an impressive physique, knowing a little about the muscles of the human body can help you choose the best exercises for your workouts.When talking about the middle back, we’re actually referring to the muscles located across and between your scapulae or shoulder blades.These muscles are (1):Rhomboids The rhomboids connect your scapulae to your thoracic spine. There are two rhomboids: major (largest) and minor (smallest). They come as a pair – left and right. The rhomboids are not large muscles, but they are powerful and play an important part in the shape of your upper back and how it functions. For example, they play a vital role in stabilizing your shoulder blades and keeping them pressed flat against your ribcage.Trapezius Known as the traps for short, this is the large kite-shaped muscle of your upper back. It goes from the base of your skull down to the middle part of your spine and spans out toward your shoulders.The trapezius is made up of three sets of fibers – upper, middle, and lower. Each set of fibers has a different function.The upper traps pull your shoulders upward in a movement called elevation of the shoulder girdle. In contrast, the lower traps pull your shoulders downward, which is a movement called depression of the shoulder girdle.However, it’s the mid-traps that work with the rhomboids and are the main topic of this article. The mid-traps, working in conjunction with your rhomboids, pull your shoulder back and together in a movement called shoulder girdle retraction.Posterior deltoidsThe posterior or rear deltoids are NOT part of your middle back, but it’s almost impossible to train your mid-traps and rhomboids without working the muscles at the back of your shoulders. The rear delts are involved in horizontal shoulder extension and external rotation, which are two movements that happen during many mid-back exercises.As such, if you are training your middle back, you are probably working your posterior deltoids, too. This is no bad thing because a weak upper back is usually accompanied by underdeveloped rear deltoids.So, your mid back is actually two muscles working together – the mid-traps and rhomboids. When these muscles contract, they pull your shoulders together. This movement is a necessary part of many exercises, including rows, deadlifts, and even bench presses. It’s also important for your posture. Why is Your Middle Back Weak? Many people, including hardcore exercisers, have a weak upper back. This often manifests as poor posture, a rounded upper back during deadlifts or difficulty fully engaging the mid-traps and rhomboids. Poor bench press performance is often caused by an underdeveloped middle back.Common causes of upper back weakness include:Prolonged sittingSitting for a long time, especially if you hunch over a keyboard or screen, can stretch and weaken your upper back. As most people are habitual slouchers, it’s no wonder that so many people have a weak upper back.Not doing enough upper back trainingMonday is national chest training day, but when is national back training day? A lot of lifters spend far more time training their chests than they do their back, which makes muscle imbalances and weaknesses all but unavoidable.Read also: How to do the middle back stretch.Doing too many of the wrong back exercises and not enough of the right onesMost back exercises fall into one of two groups – vertical pulls or horizontal pulls. Ideally, you should do an equal amount of both types of exercise. But, if your middle back is weak, you should do more horizontal pulling than vertical pulling. Many back workouts involve too much vertical pulling, and that leaves the middle back underdeveloped.A poor mind-muscle connection It’s almost impossible to develop a muscle if you can’t feel it working. This is called your mind-muscle connection. Some people “lose touch” with their muscles and cannot feel them working or control them properly. So, even if you’re doing the right exercises, they may not produce the results you want.A good mind-muscle connection means you can control your muscles at will, and every exercise you perform will become much more effective (2).The good news is that you can fix your mind-muscle connection – find out how here.The 10 Best Middle Back Exercises Do you want to develop an impressive middle back but aren’t sure where to start? These are the ten best exercises for your mid-traps and rhomboids!1. Bent-over barbell row The bent-over barbell row is a somewhat controversial exercise, with some coaches saying that it’s best avoided. However, done with good form and not too much weight, the bent-over barbell row is an excellent middle-back exercise and can be performed safely by most people.Barbell Bent Over RowSteps:Grip and hold a barbell with an overhand, wider-than-shoulder-width grip. Pull your shoulders down and back, brace your core and bend your knees slightly.Hinge forward from the hips and lean over until your upper body is almost parallel to the floor. Let your arms hang straight down from your shoulders.Without using your legs or back, bend your arms and row the bar up and into your chest. Pull your shoulders back and keep your elbows level with your shoulders.Extend your arms and repeat.Muscles targeted:Primary: Middle trapezius, rhomboids, posterior deltoids.Secondary: Biceps, latissimus dorsi, erector spinae.Benefits:An excellent total back builder.A very accessible exercise – all you need is a barbell and weights.Small changes to the angle of your back will change the feel and effect of this exercise.Tips:Keep your lower back arched throughout to protect your spine and maximize middle back engagement.Lead with your elbows and pull the bar to your chest to emphasize the mid-traps and rhomboids.Keep your wrists straight throughout.2. Seal row If bent-over rows bother your lower back, or you prefer to work your upper body in isolation from your legs, then seal row is the exercise for you. You’ll need a tall bench for this mid-back builder, but in return, you’ll be able to push your mid-back to the limit without having to worry about your lower back at all.Steps:Place a flat bench on blocks or stacks to bumper plates so that your hands are a few inches away from the floor when you lie down on it.Lie face down on the bench and grip a barbell or dumbbells. Pull your shoulders down and back.Bend your arms and pull the bar up and into the bench level with your abdomen.Extend your arms, lower the weight, and repeat.You can also do this exercise on a slightly angled bench to hit your lower traps a little more, i.e., incline seal rows.Muscles targeted:Primary: Middle trapezius, rhomboids, posterior deltoids.Secondary: Biceps, latissimus dorsi.Benefits:A very back-friendly exercise.Can be done using a barbell or dumbbells as preferred.An effective way to target your middle back.Tips:Shrug your shoulder back at the start of each rep to fully engage your middle back.Lead with your elbows to maximize mid-back engagement.Use dumbbells to increase your range of motion.3. Seated chest-supported cable row The great thing about cable exercises is that they let you keep your muscles under near-constant tension, so you get a better workout in less time. This lower-back-friendly exercise is a very effective middle-back movement. It is ideal for beginner and advanced lifters alike.Steps:Attach a rope handle to a low cable. Alternatively, you can use D-shaped handles on an extended strap.Adjust an incline bench to about 70 degrees and place it in front of the cable machine, with the back of the bench facing the pulley.Sit on the bench with your chest against the backrest. Grip the handles and extend your arms.Pull your shoulders down and back, and brace your core.Bend your arms and pull the handles in toward your lower ribs. Lead with your elbows, keep your wrists straight, and squeeze your shoulders together to maximize upper-back engagement.Smoothly extend your arms, let your shoulders shrug forward to stretch your middle back, retract your shoulders again, and repeat.Muscles targeted:Primary: Middle trapezius, rhomboids, posterior deltoids.Secondary: Biceps, latissimus dorsi.Benefits:No lower back strain to worry about.Your back muscles are under near-constant tension.Cable machine exercises are ideal for drop sets.Tips:Adjust the angle of the bench to hit different parts of your mid-back. The more inclined the bench, the more lower trap and lat engagement there will be. An upright bench focuses more on your mid-traps and rhomboids.Keep your wrists straight and lead with your elbows.Shrug your shoulders back and together to maximize mid-back engagement.4. Pendlay row Pendlay rows are named after legendary powerlifting and weightlifting coach Glen Pendlay. Also known as dead-stop rows, this barbell exercise is popular with Olympic weightlifters, who often use it to fix any upper and mid-back weakness. The dead stop between reps means you should be able to perform this exercise with moderate to heavy weights in relative comfort.Steps:Start with your barbell on the floor. Stand with your feet about hip to shoulder-width apart, toes under the bar.Bend your knees slightly, hinge forward from the hips, and bend over until your upper body is parallel to the floor.Grab the barbell with an overhand, slightly wider than shoulder-width grip. Tuck your chin in and lengthen your neck; do not lift your head to look forward or allow your lower back to round.Brace your core, draw your shoulders down and back, and pull the bar up into your abdomen. Keep your upper arms tucked in close to your sides. Your upper body should remain stationary throughout.Lower the barbell back down the floor and let it settle, reset your core, and repeat.Muscles targeted:Primary: Middle trapezius, rhomboids, posterior deltoids.Secondary: Biceps, latissimus dorsi, erector spinae. Benefits:A convenient exercise, as most gyms have a suitable barbell.Provides a brief pause between reps so you can reset your grip and core, do more reps, or use a heavier-than-usual weight.An excellent exercise for powerlifters, weightlifters, and strongman competitors.Tips:You can also do this exercise using dumbbells instead of a barbell.Raise the weight on blocks if you cannot maintain a neutral spine.Use lifting straps if you are training with heavy weights.5. Horizontal row You don’t need to use weights to train your middle back. In fact, there are a couple of great bodyweight exercises that are every bit as effective. Horizontal rows, also known as inverted rows, body rows, and Australian pull-ups, are a very convenient way to train your middle back without gym equipment.Steps:Set a bar to about waist height. Make sure the bar will not move. You can use a barbell in a squat rack or a Smith machine.Sit on the floor beneath the bar and hold it with an overhand, slightly wider than shoulder-width grip.Lean back so your arms are straight, brace your core, and pull your shoulders down and back.Lift your hips, so your weight is supported on your heels and hands only. Make sure your body is straight – from your heels to your shoulders.Keeping your body properly aligned, bend your arms and pull your chest up to the bar. Keep your wrists straight and focus on leading with your elbows. Squeeze your shoulders together at the top of the rep.Slowly and smoothly extend your elbows and return to the starting position, keeping your body straight the whole time.Muscles targeted:Primary: Middle trapezius, rhomboids, posterior deltoids.Secondary: Biceps, latissimus dorsi.Benefits:No equipment required, so ideal for home exercisers.Easy to scale by raising or lowering the height of the bar.Very lower back friendly.Tips:Use a suspension trainer or gymnastic rings for variety.Bend your legs and put your feet flat on the floor for an easier workout.Rest a weight plate on your hips for a more intense workout.6. Renegade row The renegade row is a combination middle back and core exercise. You can even combine it with push-ups to make it a total upper body builder. Be warned; this exercise is more strenuous than it looks, so don’t go too heavy too soon!Renegade RowsSteps:Hold a dumbbell in each hand. You can also use kettlebells. Squat down and place the weights on the floor, so they’re roughly shoulder-width apart.Brace your abs and walk your feet out and back into the push-up position. Your body should form a straight line. Keep your wrists straight, and do not allow them to collapse.Move your feet out so that they are wider than shoulder-width apart to increase balance and stability. Look straight down at the floor to ensure your neck is neutral.Keeping one arm straight, bend the other arm and row the weight up and into your lower ribs. Do NOT allow your hips or shoulders to twist.Lower the weight back to the floor, swap sides, and repeat. Alternate arms for the duration of your set, keeping your core braced throughout.You can also do this exercise with your legs bent and knees resting on the floor to take pressure off your core.Muscles targeted:Primary: Middle trapezius, rhomboids, posterior deltoids.Secondary: Biceps, latissimus dorsi, core.Benefits:Works well with light dumbbells.A very comprehensive upper-body exercise.Great for home exercisers, as so little equipment is required.Tips:Use hex-shaped dumbbells if available, as they’re more stable and less likely to roll.Wear a weighted vest to make this exercise harder.Do a push-up between rows to develop your chest as well as your back.7. Dumbbell rear delt row The dumbbell rear delt row does more than work your posterior deltoids; it also hits your mid-traps and rhomboids. The great thing about this exercise is that you don’t need a lot of weight to do it, so it’s ideal for home exercisers and anyone without access to heavy dumbbells.Steps:Sit on the end of an exercise bench with a dumbbell in each hand. Hinge forward from the hips and lower your chest toward your legs. Let your arms hang down from your shoulders. Rotate your wrists so that your hands are in the pronated or palms-down position.Leading with your elbows, pull the weights up and out so your upper arms are perpendicular to your upper body. Keep your wrists straight, and pull your shoulders down and back.Extend your arms and repeat.Muscles targeted:Primary: Middle trapezius, rhomboids, posterior deltoids.Secondary: Biceps.Benefits:Very little strain on your lower back.This exercise works well with light dumbbells.An accessible exercise that’s suitable for home and gym use.Tips:Use a chair if no bench is available.You can also do this exercise standing and by leaning over.Think about driving your elbows back to maximize middle-back engagement.8. Band pull-aparts The band pull-apart is arguably the most convenient way to train your middle back at home. This is a hugely effective posture exercise, and everyone who lifts weights should do band pull-aparts a few times per week. Do this exercise between sets of bench presses or during your upper body warm-ups. Alternatively, do sets of pull-aparts to break up long periods of sitting.Steps:Hold your resistance band with an overhand, shoulder-width grip. Raise your arms in front of you so your hands are roughly level with your shoulders. Pull your shoulders down and back.Open your arms and stretch the band out across your chest.Return to the starting position and repeat.You can work your rhomboids from different angles by changing the angle of your arms and stretching the band diagonally across your chest, not just horizontally.Muscles targeted:Primary: Mid-traps, rhomboids, posterior deltoids.Secondary: N/A.Benefits:A very shoulder-friendly exercise.You can do band pull-aparts anywhere and at any time.One of the best posture exercises around.Tips: Do this exercise seated or standing as preferred.Try to accumulate 100 reps every day to fix your posture and keep your shoulders healthy.Include band pull-aparts in all your upper body warm-ups to activate and engage your upper back.9. Face pulls Face pulls are so-called because, when you do them, you look like you are going to stick your thumbs in your ears and waggle your fingers like a rude kid! Don’t let this peculiar name or image put you off; the face pull is an excellent mid-back exercise. It’s also fantastic for your posterior deltoids.Cable Face PullsSteps:Attach a rope handle to a cable pulley set to about chest height.Stand with your feet hip-width apart and grab both sides of the handle using a neutral grip. Place one foot in front of the other for balance if necessary.Keeping your elbows level with your shoulders, bend your arms and pull the rope toward your face, contracting your rear deltoids as you pull the ends of the handle apart.Straighten your arms and repeat for the desired number of reps.Muscles targeted:Primary: Middle trapezius, rhomboids, posterior deltoids.Secondary: Biceps.Benefits:A very lower back and shoulder-friendly exercise.Very accessible, as most gyms have a suitable cable machine.Perfect for intensity-boosting drop sets.Tips:Imagine you are trying to poke your thumbs in your ears to maximize upper back engagement.Use a resistance band if you don’t have access to a cable machine.Pull the ends of the handles apart as well as back to work your back even more effectively.10. Reverse pec deck fly Reverse pec deck flys are often viewed as a read deltoid exercise, but they’re much more than that. They’re also a very effective way to target your middle back. With no weights to balance, this exercise leaves you free to focus on pushing your mid-traps and rhomboids to their limit. They’re also an excellent exercise for intensity-boosting drop sets.Steps:Sit on the pec deck machine with your chest against the pad. Reach out and grab the handles. Extend, but do not fully straighten your arms. Your hands should be level with or just below your shoulders.Open your arms and draw the handles out and back until your arms form a T-shape with your body.Return to the starting position, stopping just short of letting the weights touch down, and repeat.Muscles targeted:Primary: Middle trapezius, rhomboids, posterior deltoids.Secondary: N/A.Benefits:No need to stabilize your upper body – the machine does it for you.An excellent exercise for beginners.Very lower back friendly.Tips:Experiment with a neutral and pronated grip to see which one you prefer.Lift your chest and pull your shoulders down and back to maximize mid-trap and rhomboid engagement.On reaching failure, lower the weight by 15-20% and crank out a few more reps to increase the intensity of your workouts.Frequently Asked QuestionsDo you have a question about middle-back training or back workouts in general? No sweat because we’ve got the answers!1. What is the best way to bring my mid-back up to the same level as my lats, shoulders, and chest?If your mid-back is weak, you must prioritize it in your workouts. Train your mid-traps and rhomboids twice per week, e.g., Monday and Thursday, and work them first in your back workouts, i.e., before your lats. Also, consider doing less lat training to give your mid-back a chance to “catch up.”Also, become more mid-back-aware, and pull your shoulders down and back during almost every other exercise you perform, even your arms and legs. This will help strengthen that all-important mind-muscle connection.Once you are happy with your middle back development, maintain it by doing an equal amount of horizontal pulling and pushing training. In other words, for every set of chest training, do a set of rows or similar.2. I can’t feel my middle back working – is this normal?A lack of sensation on your middle back is common and normal, and suggests that you have a weak mind-muscle connection. The good news is that this is relatively easy to fix, although it will take a while to reconnect your brain and back.Ways to do this include:Training your middle back more often.Practicing pulling your shoulders back and together several times a day, especially before training.Adding mid-rep pauses to rows and other mid-back exercises.Doing your reps more slowly and with less weight so you can emphasize retraction.In time, you should notice that you can feel your muscle back working more, indicating your mind-muscle connection is getting stronger.3. What sets and reps should I use for my middle back workouts?Your rep range is goal and exercise-dependent. To build strength, you must lift heavy weights for low reps, i.e., 1-5. Of course, such heavy loads are not practical for some middle-back exercises, such as horizontal rows or band pull-aparts.To build muscle, you can use light to moderate weights and do anywhere from 6-35 reps per set.Generally, the lower end of the scale is best for compound exercises. In contrast, the higher end is more suitable for isolation or single-joint movements.When training for hypertrophy or muscle growth, ensure that you take your sets to within 1-3 reps of failure. Easier sets will not trigger much muscle growth.4. How many times a week should I train my middle back?Twice a week is an excellent place to start for most people. This provides a good balance between work and recovery.For example, you could train your back on Monday and Thursday, leaving plenty of time for the rest of your body and recovery. One workout per week probably won’t be enough to produce good results, but will probably be sufficient to maintain muscle mass and strength.5. How many sets should I do per week for my middle back?The accepted number of sets per muscle group per week is 10-20. Beginners and older exercisers should do 10-14, while younger and more advanced exercisers can work up to 15-20. However, more sets will not necessarily produce better results.These sets should be evenly spread over your workouts. For example, if you want to do 15 sets for your back per week, you could do three workouts, each consisting of five sets for the target muscle.6. Why isn’t my mid-back growing?Your body will respond to your workouts unless you are doing something wrong. Common reasons for not achieving muscle growth include:Failing to consume enough protein – you need between 0.7 to 1.0 grams per pound of body weight.Not training hard enough – you must train to within 1-3 reps of failure.Not training often enough – once a week or less won’t cut it!Skipping too many workouts – even the best middle back exercises and workouts will not work if you don’t do them. You MUST be consistent.Training too hard, long, or often – your body has a limited capacity for recovery. If you work out hard seven days a week, your muscles won’t have the time or energy needed for growth.Not getting enough sleep – your muscles do most of their growing when you’re sleeping. So, you need 6-8 hours per night, and not just at weekends!It’s not been long enough – it takes time for your body to start responding to your workouts. If you’ve only been training for a few weeks, you probably won’t see many changes yet. So be patient and stick with it.7. Got a good mid-back workout for me to try?Sure do! Do this workout twice a week on non-consecutive days, e.g., Tuesday and Friday. But, before you begin, spend a few minutes warming up by doing some light cardio followed by dynamic mobility and flexibility exercises for your shoulders, elbows, and upper back.#Exercise SetsRepsRecovery1Pendlay rows44-63 minutes2Seal row36-82 minutes3Reverse pec deck fly310-1290 seconds4Face pulls212-1560 seconds5Band pull-apart215-2060 secondsMiddle Back Exercises – Final Thoughts It’s easy to neglect your middle back. After all, you can’t see it, so there is less of an incentive to train it. However, the mid-traps and rhomboids play a crucial role in your posture, shoulder stability, and upper back thickness. If you want to look and perform at your best, you MUST train your middle back as hard and as often as you train your lats, chest, and deltoids.Use the exercises and tips in this article to build a mid-back you can be proud of.More Back Exercises:References: 1. KenHub: Back Muscle Anatomy https://my.clevelandclinic.org/health/body/21632-back-muscles2. PubMed: Importance of Mind-Muscle Connection During Progressive Resistance Training https://pubmed.ncbi.nlm.nih.gov/26700744/
9 Best High-Row Machine Alternatives
The high-row machine is a popular piece of equipment manufactured by Hammer Strength. You can find videos of top pro bodybuilders using this machine all over the internet. This machine is a plate-loaded iso-lateral machine that allows you to get a more natural feel and movement pattern than on a cable machine. The machine allows you to do the high-row exercise at an angle that would otherwise not be possible with free weights. The high pull is a hybrid between a lat pulldown and a seated row, coming from an angle that is approximately midway between the two. The diagonal pulling angle does a much better job of following the fiber direction of the lats, allowing you to effectively extend and contract your last through their full range of motion. The obvious problem with this machine is that not every gym has the Hammer Strength high-row machine. Unless you are at a high-end gym, your training facility might not have Hammer Strength gear. In this article, we lay out nine alternatives to the Hammer Strength high-row machine. To be honest, none of them are as effective as doing the exercise on an actual Hammer Strength machine. However, each will allow you to work the same muscles through a similar plane of motion and angle of movement. High-Row Muscles WorkedThe main muscles worked in the high-row are:1. Latissimus DorsiThe lats cover around half of the back. The lower two-thirds of the spine, the lower ribs, and the iliac crest of the pelvis are where the lat muscle fibers originate. They then travel diagonally to the head of the humerus in the armpit region.The purpose of the lats is to move the upper arm down and inward towards the hip.2. TrapeziusThe trapezius, often known as the traps, is a kite-shaped muscle that covers the top half of your mid back. It enables you to shrug your shoulders and bring your shoulder blades together.3. Rear DeltoidsThe rear deltoids help to pull the upper arms down and back. This is a minor muscle group that aids in the external rotation of the humerus. 4. BicepsThe biceps act as secondary movers on the Hammer Strength high-row. They are the main elbow flexor, which helps bring the handles down to your ribcage.How To Do High-Row MachineAdjust the seat on the high-row machine so that your hands can barely reach the handles. Load the appropriate weight on the machine. Sit on the seat with your thighs under the lap restraint.Grab the handles with an overhand grip. Pull your shoulders back, draw your scapulae together and activate your lats.Pull the handles down to your ribcage by driving the elbows down and back.You can row both arms together or one at a time. Return to the start position under control.Repeat for recommended reps.Pro Tip:Doing the high-row one arm at a time will allow you to better engage and activate your lats. Make sure you bring the handles down as far as possible. Avoid pulling with your biceps.Use an underhand grip for better lower back engagement. Benefits:The cable pullover does a great job of isolating and activating the lats. You can train each side unilaterally. The seated, stable position of the high-row makes it a good choice for rehab training. Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, biceps, and deltoidsType: HypertrophyMechanics: CompoundEquipment: MachineDifficulty: IntermediateBest Rep Range: Hypertrophy: 8-15Strength: 5-89 Effective High Row Machine AlternativesGiven below are the nine best high-row machine alternatives that should be a part of your exercise arsenal:1. Standing High Cable RowThe standing high cable row moves your arms through a similar movement angle as the Hammer Strength high row. Using cables keeps constant tension on the working muscles and provides an early phase loaded resistance curve. Steps:Set the pulley at its highest setting and attach a rope handle to the cable.Stand about two feet in front of the machine while facing it. Grab the handle with an overhand grip with both arms extended in front of you.Retract your shoulders as you pull with your elbows to bring the rope down to your upper chest. Squeeze the shoulder blades together at the bottom.Slowly return to the start position. Repeat for reps.Pro Tip:To keep constant tension on your muscles, make sure you don’t rack the weights at the bottom.Benefits of the Standing Cable Row:Keeps constant tension on your lats.Can be done with a resistance band.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius and deltoidsType: HypertrophyMechanics: CompoundEquipment: MachineDifficulty: IntermediateBest Rep Range: 8-152. Kneeling Machine High RowThe kneeling high cable row allows you to work through a similar range of motion and angle as the Hammer Strength high row machine. Using a cable keeps constant tension on the muscles through the motion. By doing the exercise in a kneeling position, you cut out lower body momentum. Steps:Select the appropriate weight and attach a rope handle to the cable. Set the pulley at its highest setting.Kneel about two feet in front of the machine while facing it.Grab the handle with an overhand grip with both arms extended in front of you.Retract your shoulders as you pull with your elbows to bring the rope down to your upper chest. Squeeze the shoulder blades together in the end position. Now slowly return to the start position. Pro Tip:Do not use a weight that will force you to round your back or use your hips to create momentum.Benefits of the Kneeling Machine High Row:Keeps constant tension on your lats.Can be done at home using a resistance band.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius and deltoidsType: HypertrophyMechanics: CompoundEquipment: MachineDifficulty: IntermediateBest Rep Range: 8-153. T-Bar RowThe T-Bar row follows a similar movement pattern as the Hammer Strenght high row. It gives you a good lat contraction at the top. Because the bar is fixed to the floor, there is less strain on the lower back than if you were doing a standard barbell row.Steps:Load an appropriate weight on the bar.Straddle the bar and grab the handles with a neutral grip. In the start position, your torso should be at a 45-degree angle with the floor.With your back in a neutral, slightly arched position and your entire core tight, pull the bar from a position of full arm extension up to your sternum. Lower under control to the start position.Repeat for recommended reps.Pro Tip:Using 25-pound plates will allow a better range of motion than using 45-pound plates.Benefits of the T-bar row:Awesome lat stretch and contraction.Potential to go heavy.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, rhomboids, rear deltoids, and bicepsType: HypertrophyMechanics: CompoundEquipment: Machine or barbellDifficulty: IntermediateBest Rep Range: Hypertrophy: 8-15Strength: 1-54. Face PullThe face pull helps target your trapezius muscles, upper lats, and rhomboids. This is also a good exercise to help you achieve and maintain an upright posture. Steps:Set the cable pulley at your eye level and attach a rope handle.Hold the handle at arm’s length and take a step back so the cable is taut at the starting position. Draw the elbows back to pull the rope toward your face. Bring your shoulder blades together as you pull back.Reverse the action to return to the starting position.Repeat for reps.Pro Tip:Don’t overload the weight, or you will be unable to maintain your center of balance.Benefits of the Face Pull:Eliminates momentum.Lower back-friendly.Target Muscle Group: TrapeziusSecondary Muscles: Rhomboids, rear deltoids, and bicepsType: HypertrophyMechanics: CompoundEquipment: Cable machineDifficulty: IntermediateBest Rep Range: 8-125. Resistance Band High RowThe resistance band high row allows you to simulate the Hammer Strength high row at home. With a resistance band, you can follow the same angle of movement as with the hammer machine and work each side of the back unilaterally. Steps:Secure the anchor strap of your resistance band in a door. Now kneel about three free from the door, facing it.Grab the band handles with an overhand grip and position yourself so the band is taut in the start position. Your arms should be fully extended at a 45-degree angle to the floor.Activate your lats and pull your elbows back to bring the band handles to your upper chest.Squeeze your shoulder blades together in the contracted position and then return to the start position under control. Repeat for reps.Pro Tip:Use a 10-15 rep range.Do not round your back while performing the exercise.Benefits of the Resistance Band High Row:Lets you work your lats unilaterally.Works through the same movement angle as the Hammer Strength high row.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, rhomboids, rear deltoids, and bicepsType: HypertrophyMechanics: CompoundEquipment: Resistance bandDifficulty: BeginnerBest Rep Range: 8-126. Lat Pull-InThe lat pull-in is a unilateral variation of the lat pull-down that allows you to move the lats through their entire range of motion from full extension all the way to full contraction. Steps:Set the cable pulley at its highest setting. Place a flat or military bench side next to the pulley machine.Sit on the bench and grasp the pulley handle with your closest hand. Adjust the seat so that your arm is approximately at a 35-degree angle with the pulley.Pull the handles down and in toward your side.Your elbow should touch your hip at the bottom.Reverse the action to return to the starting position.Repeat for recommended reps before switching sides.Pro Tip:Try to touch your elbow to your hip on each rep and then feel for a full extension at the top of the movement. Benefits of the Lat Pull-In:The ideal range of motion and direction of movement.Allows you to work each side unilaterally.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, rhomboids, rear deltoids, and bicepsType: HypertrophyMechanics: CompoundEquipment: MachineDifficulty: BeginnerBest Rep Range: Hypertrophy: 8-12Strength: 1-57. Seal RowThe seal row does a great job of isolating the lats by removing the lower body from the equation and therefore eliminating any chance of using momentum.Steps:Place 45-pound plates underneath each side of a flat bench to increase its height (or use a specialized seal row bench). Position a dumbbell on each side of the bench.Lay on your stomach on the bench and extend your arms so that you can hold the dumbbells with an overhand, pronated grip at shoulder width.Lift your chest, depress your shoulder blades, and press your stomach against the bench.Pull the dumbbells up to the bench. At the top, squeeze your shoulder blades together, and tighten your lats.Lower under control.Repeat for recommended reps.Pro Tip:Focus on stretching your lats at the bottom and squeezing them at the top.Benefits of the Seal Row:Eliminates momentum.Lower back-friendly.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, rhomboids, rear deltoids, and bicepsType: HypertrophyMechanics: CompoundEquipment: DumbbellsDifficulty: BeginnerBest Rep Range: Hypertrophy: 8-12Strength: 1-58. Inverted RowThis bodyweight exercise will help you to target your lats. This is also a stepping-stone exercise for those who cannot perform a bodyweight pull-up.Steps:Rack a barbell at waist height in a squat rack. Alternatively, you could hatch the Smith machine barbell on safety pins at waist height. Lie supine under the bar so it is above your chest.Reach up to grab the bar using a shoulder-width grip. Your body should be at a 30-degree angle to the floor at the starting position.Pull your body up toward the bar until your chest touches it.Lower and repeat.Pro Tip:Do not kip the hips to get your body up to the bar. Hold the top position for a two-count. Benefits of the Inverted Row:Allows you to progress from body weight to resistance exercises.Target Muscle Group: Latissimus dorsiSecondary Muscles: Deltoids and tricepsType: StrengthMechanics: CompoundEquipment: Barbell and squat rackDifficulty: BeginnerBest Rep Range: 8-159. TRX High RowThe TRX High Row will help build a thick back and develop shoulder stabilizers and lower back muscles. This exercise does a better job of simulating the angle of the Hammer Strength high row than barbell exercises. Steps:Secure the TRX band to an overhead anchor point. Stand under the anchor point and grab the TRX handles.In the starting position, your elbows should be bent at 90 degrees at shoulder level. Walk back slightly until you feel tension through the upper back muscles.Keep your core, glutes, and hamstrings tight, and lower your body until your arms are extended. Pull back to the start position.Pro Tip:Keep your chest pulley out throughout the movement. Benefits of the TRX High Row:Recruits core stabilizers.Follows the angle of pull of the Hammer Strength high row.Target Muscle Group: Latissimus dorsiSecondary Muscles: Trapezius, rhomboids, rear deltoids, biceps, and coreType: StrengthMechanics: CompoundEquipment: Suspension trainer Difficulty: IntermediateBest Rep Range: 8-15Frequently Asked QuestionsWhat is a Hammer Strength machine?A Hammer Strength machine is a plate-loaded machine that provides a hybrid between free weights and machines. Every Hammer Strength machine uses iso-lateral technology so that you can work each side of your body at a time. You could also do exercises bilaterally. Why is the Hammer Strength high row such a popular exercise?The Hammer Strength high row allows you to work your back muscles from a unique diagonal angle. This allows you to get an ideal range of motion, extension, and contraction. You can also work the lats either bilaterally or unilaterally on this machine.Are Hammer Strength machines better than free weights?Both hammer Strength machines and free weights have their pros and cons.Hammer Strength machines allow you to work with weight plates through various angles that you cannot do with free weights. They also provide a secure seating position that removes any momentum from the movement.The main advantage of free weights is that they require more balance and control and, so, recruit stabilizer muscles. You can also move them through various angles without being restricted to a machine’s movement path. More Related Alternatives:Wrapping UpThe Hammer Strength high-row machine is a fantastic piece of gym equipment to work the back. If you have access to a Hammer Strength high-row machine, we strongly encourage you to program it into your workouts. If you don’t have any Hammer Strength machines at your gym or are working out in your home gym, you can still target your back optimally using our nine high-row alternatives. They won’t be as effective as the actual Hammer Strength high row but will give you a very effective upper back workout.