If you're performing four or more exercises for your back, please STOP! There is absolutely NO need to spend that much time on a single muscle. What you are actually doing is overtraining ie. Working backwards. If the next day you feel that great "burn" and "tightness" in your back it’s due to overtraining. I have always stressed to my clients and followers on the simple philosophy of TARGET training. Do what is needed and no more = lifelong results.
Here are 3 exercises that will spread your back!
These are in no particular order! The order depends on your individual goals...
· Wide grip pull-ups
(These are old school and have yet let us down! Make sure that you only rise to the bar and not above it or you will place too much stress on the contracting muscles which could lead to a muscle strain).
- Bent-over isolation barbell rows
- (Keep these nice and slow focusing on the relaxation and contraction phases equally. Too many people perform this exercise rapidly. Please make sure to go slow and fully stretch on the way down. If you are doing it right, you should feel the latissimus dorsi poke out each and every repetition).
- · Dumbbell seated bent-over rows
- (these unlike any other exercise listed should be performed last and with emphasis towards high volume training).
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