How-To Build Your Back into a Muscle Shield – Buff Dudes
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The Dudes are back with another How-To, this one focusing on how to build the Back into a Muscular Shield which will send shivers down the spines of all who oppose it!
Exercises covered:
Weighted Pull-Ups
T-Bar Rows
Reverse Grip Bent-Over Rows
One Armed Cable Rows
Straight Arm Lat Pulldowns
weighted pull ups –
Primary muscle group – latissimus dorsi, rhomboid major/minor, teres major, trapezius lower portion
secondary muscles – brachioradialis, biceps
Benefits – Use this exercise for total back development, helping with that v-taper.
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Underhand bent over rows –
Primary muscles – Lower lats, upper traps
Secondary muscles – Biceps
Benefits – Helping build the lower lats (christmas tree) and strength in the erector spinae, also activating more of the biceps.
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T-Bar rows
Primary muscles – Lats, traps, posterior delts, teres major/minor
secondary muscles – abs, biceps, erector spinae
Benefits – include this in your back routine for middle/upper back thickness.
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Bent over DB one arm DB rows
Primary muscles – Lats, traps, posterior delts
secondary muscles – biceps
Benefits – a Unilateral exercise – great for working out any inconsistencies in form and strength from one side to the next. Helping elongate the lats for maximum v-taper.
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Straight arm lat pull-downs –
Primary muscles – Lats, teres major
secondary muscles – triceps
benefits – one of the only isolation exercise for the lats, helping elongate and stretch the lats. Also a great warm-up or burn out exercise to either start of finish any back workout.
Buff Dudes / Fitness / Back
Starring: Brandon Myles White
Shot n’ Edited by: Hudson
Music by Kevin MacLeod
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Impact Intermezzo – ISRC: US-UAN-11-00620
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Pixel Art By João Victor G. Costa (JinnDev)
Source: How-To Build Your Back into a Muscle Shield – Buff Dudes
