The supersets and ladders allow for an intensification of the workout to ensure that you are creating enough progressive overload to spark growth in these muscles.This Perfect Back Workout is just one example of how to apply science to your strength and conditioning workouts.

Perform the Wide Grip Pullup with arms extended in a Y position. If you’re not doing rotator cuff at least two to three times a week you’re not doing it enough.The Hyper Y W Combo will allow you to hit both the lumbar erectors and the rotator cuff in a single move. This Perfect Back Workout is a definitive guide consisting of exercises to build not just the lats and traps, but also fill in the gaps of what is lacking in the most popular back exercises to hit other important muscles of the back and help you build that v shape torso! ALTERNATING HIGH PULLEY ROW (10-12RM TO FAILURE) Ultimate Total Body Dumbbell Workout (BEGINNER TO ADVANCED!)2B. If you want to train like an athlete you’re going to want to put science back in every workout you do. You can use the same type of weights, maybe dropping down just a plate or two. The PERFECT Back Workout (Sets and Reps Included) - YouTube This program purchase qualifies you to receive the "Ultimate Abs" Bonus FREE! As you perform the bent over rows portion, be sure to squeeze your shoulder blades together as you pull the bar toward your torso.I’ll give you two exercises to choose from, but you’ll just do one of them.Focus on really squeezing each rep and taking the lats through their full range of motion for optimum effect.It still gets it all the way back behind my body, into extension, but also adducted tightly to my side, hitting all the major functions of the lats.

Return to the start and grab the cable with the right hand, repeating the same motion on the other side.All you have to do is give this a try and I promise you, you’re going to see the results!You won’t have to sacrifice the weight you’re using to do this, but you’ll get a much better contraction. That said, as with all fitness programs, the best results are not uncommonly correlated with the best efforts, discipline, diligence, and so on, and therefore the results depicted and featured cannot be construed as common, typical, expected, normal, or associated with the average user’s experience. You can take a slightly wider grip that puts the angle of the arm more in alignment with the orientation of the fibers of the upper traps, or you can go narrower if it’s more comfortable for you.When you put your back workout together in the format I’m suggesting here, not only do you now hit the back through its full range of motion, but you hit every function of the this multi muscle group posterior chain as well. Pull yourself up, pause at the top and then slowly return to start.It builds off the same movement pattern used for the deadlift, but by allowing you to train explosively, it primes your performance on the deadlift because it shares similar biomechanics. Then use an underhand grip with palms facing you, pull yourself up and then slowly lower down.If you neglect to switch grips, you lose the chance to work other areas of the back such as the teres major (which in and of itself occupies a large amount of mass above the lats) and therefore lose the gains you will see from your workout.So, we’ll also pair the Deadlift with a Wide Grip Pullup in the second superset to hit those different sets of muscles.Wide Grip Pullups take an overhand grip and help us switch up wide and close grip pulling exercises. A Sports Performance Factory LLC Production – Copyright ©MMXVIII Sports Performance Factory LLC P.O. Box 5054 Westport, CT. 06881 (888)4-ATHLEANX (888-428-4532)The materials and content contained in this website, products, emails, messages, or consulting are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. ✝✝ We here at athleanx.com are committed to providing you our visitor/user with a safe and reliable website experience. We also have an opportunity to introduce some Straight Arm Pushdowns with each warmup set of Deadlifts.This helps to ingrain one of the most important movement patterns you will need to not only perform the Deadlift but all next level back exercises: straight arm scapular strength work.This reinforces the stability of your shoulder blades, and improves muscle activation to keep that upper body tightness when you do the bar Deadlift.Be sure to keep your arms straight with feet shoulder width apart, and keeping your chest straight lower the bar toward your legs. Coach Jeff Cavaliere (the owner of ATHLEAN-X™ and Sports Performance Factory LLC) and staff have conducted all steps possible to verify the testimonials and reviews that appear on this site.

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