Bodybuilding Videos - Best Exercises To Build a Big Back
This video is going to be focusing on a back workout,
consisting of three different exercises. The first one in this routine
is the V-bar
pulldowns, then we are going to move to the dumbbell
rows and we will finish up with reverse
grip pulldowns. So let's get started!
The first exercise in our back workout today is the
V-bar pulldown. You want to make sure you do a nice warm up set
of about 12 to 15 reps with a very light weight to get the blood
in the muscles and warm-up fully before moving into heavier sets.
One of the keys to the V-bar pulldown is that you avoid swinging
too far back when you pull the bar down to the bottom position.
You will see a lot of people in the gym doing this and it's completely
wrong. They are going way back or either using way too much weight
or they just have terrible technique. You want to have just a little
bit of an angle coming back and you want to make sure you feel a
nice contraction in the back muscles and your lats when you bring
the weight down. You will see in the video the difference between
just pulling down with no swing at all and then pulling the weight
down with way too much swing and sway in your upper body. You want
to have just a small amount of lean back as you pull down the weight.
This little lean allows the bar to pass in front of your face and
touch the upper portion of your chest at the bottom position. You
can really feel the contraction in your back and lats when this
is done correctly. After the warm up set, you are going to focus
on doing between 6 to 12 reps per set for a total of 1-3 sets with
the v-bar pulldown exercise.
Beginner: 1-2 sets per exercise (10-12 reps per set)
Intermediate: 2-3 sets per exercise (8-10 reps per
Advanced: 3-4 sets per exercise (6-8 reps per set)
The second exercise in our back workout is going to consist of
the dumbbell row. You want to position your knee and hand on the
bench to stabilize your body. Then go ahead and just row up with
the dumbbell. Make sure it is a nice, slow and controlled movement
and keep your back flat. Try to avoid hunching your back and moving
your upper body up and down during the exercise. You will be contracting
your back muscles at the top with a nice slow negative down to complete
a full repetition.
Our last exercise in this back workout is the reverse grip lat
pulldowns. This is similar to V-bar pulldowns we did in the first
exercise, with a little bit of a twist. Since the hands are reversed,
its a little bit of a different angle and a different grip position.
Most of the time you would perform a regular Lat pulldown with an
overhand grip. We are going to reverse the grip which should allow
you to really feel the lats working on this movement. With a narrow
reversed grip go ahead and just do a regular pulldown with a slight
lean on the way down to avoid hitting your head with the bar. You
want to focus on a really nice contraction at the bottom and then
let the weight move slowly back up to the starting position. It's
all about technique so make sure you always go slow and use proper
form. If that means dropping the weight down a little bit, then
that's just what you need to do. Once you get your technique down
you can always start to move back up in weight. Follow the above
guidelines for the correct number of reps and sets for your skill