This back workout focuses on optimizing lat recruitment through a combination of exercises and techniques based on scientific research. The workout begins with one-arm lat pull-ins to pre-activate the lats and establish a mind-muscle connection. Lateral flexion of the spine during this exercise can enhance lat engagement.
Lat pulldowns are a key component of this back routine. Research suggests that an overhand, medium-width grip, pulling the bar to the front of the neck, maximizes lat activation. A slight lean back, around 11 degrees, can further optimize lat recruitment.
A close neutral grip lat pulldown follows, targeting the lats through shoulder extension. This variation offers a greater range of motion and increased trap and rhomboid involvement.
Chest-supported T-bar rows provide back support and minimize cheating. Rows are as effective as lat pulldowns for lat activation and even better for trap and rhomboid recruitment.
A modified meadow row, using cables and varying between half-kneeling and lying positions, allows for a greater stretch and a stronger contraction in the lats. The cable provides more constant tension throughout the movement.
Smith machine shrugs target the upper traps and other scapular elevators. While there’s debate about their effectiveness for upper traps specifically, they are a low-risk exercise that can contribute to overall trap development.
Full range of motion lateral raises, a less common exercise, provide an intense burn in the upper traps. However, caution is advised due to the potential risk of impingement. Start with light weights and focus on proper form.
The chest-supported incline shrug is a unique variation that targets both the mid and upper traps. This exercise minimizes cheating and works the traps from a different angle than traditional shrugs.
Finally, alternating dumbbell bicep curls complete the workout. Biceps are heavily involved in back exercises, so a few sets at the end can further stimulate growth. This workout prioritizes back development, with biceps as a secondary focus.
