LATS, TERES MAJOR, TRAPS, LEVATOR SCAPULAE, RHOMBOIDS
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VIDEOS
- Back & Biceps Workout – Joe Bennett
(1) Lat Focus Lat Pulldowns – Pull elbows down towards the hip not behind the body
(2) Lat Focus Row – Pull elbows in a wrap around the back rather than elbows back which is more Trap focused - Back & Biceps – Joe Bennett
5:50 – Unilateral Lat Pulldown for the Lats
10:00 – Rows for the Trapezius - Exercises for Back Thickness – Joe Bennett
(1) Traps, Rhomboids, Rear Delts, Rotator Cuff with elbows @45-60º: Chest Supported Row | DB Row
(2) Spinal Erectors Back Extension: Semi-Straight Leg Deadlift | 45º Back - Back Exercises by Arm & Torso Length – Thibaudeau
(1) Long Limb:
– 1 Vertical Pull Exercise: Close Grip Lat Pull or Chinup
– 2 Horizontal Row Exercises: Seated Row; Chest supported DB Row
– 1 Mid-Back Exercise: Reverse Pec Deck; Face Pull
– 1 Upper Trap: Shrugs
(2) Short Limb:
– 2 Vertical Pull Exercises: Wide Grip Pulldown; Close Grip Pulldown; Seated Row leaning forward (motorcycle row)
– 1 Horizontal Row Exercise: Chest Supported Row
– 2 Lat Exercises: Straight Arm Pulldown; DB/Bar Pullover - Best Back Exercises – Ethier – Link to Article .
(1) Traps, Rhomboids, Rear Delts, Rotator Cuff – elbows @45-60º: BB Row | Seat Row | Landmine Row | Incline DB Row | Lat Pull overhand medium grip
(2) Latissimus Dorsi – elbows tucked: BB Row | Seated Cable Row | Incline DB Row | One Arm DB Row | One Arm Lat Pulldown neutral grip
(3) Lower Lats: Prone Y Raise | Standing Cable Y Raise