A broad, dense and rocky back is one of the athlete’s main feats and perhaps what best defines his strength. It’s a complex muscle group, divided into 3 basic parts (dorsal, trapezius and lumbar) the complete development of which provides us with the much sought-after v-line, or notable expansion from the waist to the shoulders, both when posing and in a relaxed position. It also provides the so-called “backpack”(thickness and relief in profile view), and strength in the two most important exercises for a human being: lifting a load from the ground (dead weight) and carrying it in their hands for the distance required (farmer’s walk). This program is a high-intensity program. It’s not well suited for beginners, but rather for intermediate athletes who have had continuous practice with weights and, of course, for the advanced. Its goal is to convert a part of your body that has been lagging behind, or alternatively, if you want to make it stand out in a muscle group that already stands out par se. Let’s not forget that the back is the largest muscle group in the human body and the most important for our survival. It protects no less than the spinal column, the tree of life through which the sap that feeds our mobility and our intelligence run.
Standing in front of a pull-up bar, holding it with your arms separated more than shoulder-width, hands in prone grip (if supine, you’re working out your biceps) and your body hanging relaxed. Take a deep breath and pull hard until your chin rubs or slightly exceeds the bar. Expel the air and then go down to the starting point in a controlled way to start the next rep, without resting your feet on the floor.
Supporting one hand and the corresponding knee against a bench, holding a dumbbell on the ground with the other hand, take a breath and then raise the load using neutral grip until it reaches the hip. Breathe out in the final position and go down to the starting point controlling the movement, without resting the dumbbell against the floor. When you finish with one hand, support the other hand and the other knee on the bench and do the same movement with the opposite arm.
Sitting on the bench of a back pulley, stretch your arms and spread them more than shoulder-width to grab the bar of the machine. Take a deep breath and pull down until the iron rubs against your clavicle. Expel the air at the end and let go in a controlled way back to the starting point.
Get the full routine on May’s issue!!