Back training is simple. If the bar doesn't move, YOU move to the bar. If the bar moves, MOVE it towards YOU!
Easy. BUT...are you training the back muscle or are you training your biceps?
When we train the back in my program all of the movements begin with either a scapular depression or retraction followed by the elbow flexing.
The other important note is to drive the chest in the opposite direction of the bar that's moving.
In other words, thoracic extension is important in these moves.
There is nothing like a THICK back to being a "Large and in Charge" person. Additionally, that back, those lats, are paramount to spinal stabilization during the squat and deadlift.
The following accessory exercises demonstrated in this sequence will leave you very un aerodynamic.
Go ahead, become a human billboard.
Today's Training:
Cycle: Commute
AirDyne: 15 mins upper body only
4 sets of 15 reps for the following exercises
Wide Grip Lat Pulldown
C/S Row
V-bar Grip Lat Pulldown
C/S DB Rows
Seated DB Hammer Curls
Preacher Curls
Dead Hang: 50 seconds
Cycle: Commute
Run: Sprints; 5x100 yds after a good warm-up