I love training back and incorporate some form of back training into every single workout. Having a strong back is critical to stabilizing for all of the big lifts and also for optimizing shoulder health (mobility and stability of the shoulder blades) and mechanics of the shoulder. In the following video, I will show you a muscle building back superset that we used in last night’s training session.

A comprehensive program developing the back should include everything from heavy pull-ups, rows, and deadlift variations to multi-angle flye variations including posterior flyes, “Y” flyes, skiers, and prone presses. (see Diesel MASS)

Critical Exercise Technique Points
When performing the cable pull overs, I want you to really focus on stretching at the top of the movement and allowing the weight to pull your arms straight. This helps stretch your lats and actually creates a little spring back down as you go into the next rep.

With the straight arm pull down, really think about “squeezing your armpits” to focus on where you want the contraction to be coming from. Keep your chest ‘proud’ and arms straight and only pull down to the point where the bar is perpendicular to the floor.

Muscle Building Back Superset
1A) Incline Cable Pull Overs, 4-5 sets x 15-20 reps
1B) Incline Straight Arm Pull Downs, 4-5 sets x 15-20 reps