Training Back Part 1

Training Back Muscles at out Personal Training Studio in Liverpool Street, London

In this video, the first part of the back session is a super-set (a group of exercises that involve two different movements/exercises). Seated machine rows and lat pull down

Seated machine Rows or any kind of (specifically Pendlay-style rows) are so beneficial that I believe they should be essential to every weight trainer/lifter’s back training program. The seated row is one of the best movements for building a wider and thicker back. This is because its ability for gradual strength gains is so high and it works the entire back musculature.

Jason ensures his chest remains on the ‘chest pad’ this allows him to isolate JUST his back during this movement. Jason then pulls the handles towards him, keeping his back straight and arms parallel with the ground. The movement is slow and controlled allowing the muscle to take as much through every repetition.

The lat pulldown exercise is a regression from the pull up, involving the same muscles.
The lat pull down is a multi-joint exercise that involves movement which are associated with hormone response that is key to muscle growth. With one exercise, you work several different muscles in your upper body. The main muscle being the latissimus dorsi, the largest back muscle, which extends down each side of your spine. The biceps, rear delts, rhomboids and traps are also functioning during the lat pulldown exercise.

Jason has a firm hold of a bar, at the widest point possible, isolating his lats. He then proceeders to pull the bar downwards, keeping his elbows out (this ensures your biceps are not engaged) to just below his chin. The movement is slow and controlled allowing the muscle to take as much through every repetition.

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author: jasonpatmore

I am a Personal Trainer and coach based in Liverpool Street.


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