Back Training Head to Toe - Exercises To Build
A Muscular Back
Calve to traps - for intermediate to advanced weight training.
Shake up your usual routine by trying out this 'whole back' workout.
We are going to hit your body from the calves to the traps!
Start the session with 10 minutes on the rower. Make sure you are
using an overhand grip, pulling with the legs first then the back
then the arms and return with control. Aim for 25 to 27 strokes
per minutes (spm). Most rowers will have a little screen in front
of you which will give you the spm, time, cals and so on. If you
cannot get the required spm with good form then go slower and work
on form first, then speed.
Once you are done the warm up you will continue the training session
with dumbbell shrugs completing 3 sets of 10. Take a minute
rest in between sets. And take 2-3 minutes between exercises. One
set will be just up and down, pushing down on the down phase. Set
2 you will rotate the shoulder in the forward roll. Set 2 will be
for rotating the shoulder in a roll back.
Next exercise is reverse pec dec, working the rhomboid muscles between
the shoulder blades. It's just like pec DEC, with arms softly bent
except you face the pad and bring the arms back.
Internal and external rotator cuff exercises with a band
or cable would be your next exercise making sure the elbow sticks
to the hip and that you use slow and controlled movement only. Arm
should keep a steady 90 degree bend and try not to hike up the hip
Tricep dips would be the next exercise on the list using
a bench or 2. Keep the feet on the floor if you are not yet able
to perform these with the feet up on the second bench. Hands should
be placed close to the body, elbows also stay close to the body
while dipping and back should stay straight so that you are basically
dropping your butt, bending elbows to 90 degrees.
Deadlift is the next exercise done with a bar and soft knees.
This will target the lower back area. Do not bounce and make sure
to keep that same slow control as you did in the last exercise.
At the top stage, pay attention to proper posture with shoulders
back and chest out. This exercise will also hit the glutes and hamstrings
and will get your heart rate up increasing your ability to burn
Go to the lying hamstring curl and keep the hips down during
this exercise. This one will also hit the lower back and glutes
in keeping with the 'back' theme. Make sure each leg is working
for itself so that the weaker leg will get stronger.
The last exercise is the standing calve press with toes
straight ahead. Full range of motion is best and again keeping your
slow control throughout the movement. You can use the machine or
go with free weights with toes on a step so that you have room to
dip your heels down.
Make sure to stretch your calves, triceps, hamstrings and lower
back once you are done the workout, holding each stretch for 15-30