How To Build A Great Back Day
There is seriously nothing sexier on a woman than a sculpted, defined back.
I’m here to guide you through designing your own effective back day. TBH, the basics still work…
A comprehensive back workout should target all major muscle groups in the back, including the latissimus dorsi (lats), trapezius (traps), rhomboids, and the smaller stabilizing muscles. We'll also consider various movement patterns and resistance profiles to ensure your workout is well-rounded and effective.
Essential Movement Patterns
When designing your back workout, you want to incorporate both key movement patterns:
🔹 Vertical Pulling Movements: Examples include:
Pull ups/Chin ups
Lat Pulldowns
Single-Arm Cable Pulldowns
🔹 Horizontal Pulling Movements: Examples include:
Barbell Rows
Dumbbell Rows
Seated Cable Rows
Optimizing for Hypertrophy
To maximize muscle growth, it's best to target and focus on both the stretched and contracted positions of the muscles.
Stretched Position: Muscles experience maximum tension when they are lengthened. For example, the top position of a lat pulldown, where the muscle is stretched.
Contracted Position: Now, think about the bottom position of the lat pulldown - where the muscle is fully shortened.
Structuring Your Back Workout
An effective growth-focused back workout should include exercises that target both the stretched and contracted positions while covering both movement patterns.
Here's a sample back day routine:
Chin ups (Vertical Pull)
Barbell Rows (Horizontal Pull)
Lat Pulldowns (Vertical Pull)
T-Bar Rows (Horizontal Pull)
You should also take into account grip variations. For example, a wide grip with the elbows flared out - will always target the upper/mid back more, whereas a neutral grip will bias the lats better.
Doing random shit like banded IG workouts isn’t going to “tone” your back. You need to lift heavy and stimulate the muscle in order to see muscle growth - which is what creates definition and tone.
HAPPY LIFTING!!
With love,
Sandra xxx
