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The Most Scientific Way to Train Your BACK | Training Science Explained
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a little over a year ago i made my first
ever science explain video and it was on
back training since then i've updated my
opinion on some things and i'd like to
improve and expand on that information
so before we get into the best training
techniques for the back let's cover some
basic anatomy first for our purposes
here we're gonna split the back up into
four main muscles the latissimus dorsi
or lats the trapezius the rhomboids and
the erector spinae or spinal erectors
the lats contribute mostly to the
appearance of back width they have two
main functions which are to adduct the
arm or basically bring the arm in closer
to the body when it's out to the side
and to extend the arm or basically bring
the arm in closer to the body when it's
out in front so to hit the lats most
optimally we should be performing
exercises that train shoulder adduction
and exercises that train shoulder
extension the traps contribute mostly to
the appearance of back thickness and
while their individual functions are
highly varied the upper traps mainly
function to elevate the scapula like in
a shrug while the mid and lower traps
primarily retract the scapula like in a
row the rhomboids are split into a
rhomboid major and rhomboid minor but
both have the same main function which
is scapular attraction so for the most
part these muscles will be targeted with
the same basic exercises that hit the
mid traps the spinal erectors of the
lower back extend all the way up the
spine to the skull and function to
extend the entire vertebral column so
let's start with the lats i found that
similar to the glutes many trainees have
a tough time feeling their lats working
and this is because their biceps or
traps can take over and performing a lat
pre-activation movement like one-arm lat
pull-ins or cable pullovers is helpful
to engage a mind-muscle connection and
get blood flowing to the appropriate
muscles and this has been supported by a
growing body of research including a
2009 study in which snyder and leet
showed that specific coaching cues such
as palpation of the lats and thinking
about engaging the lats was able to
increase their emg activation during a
lat pulldown here my favorite cues are
to think about pulling in a straight
line that would split the body into a
front and a back half to laterally
crunch into the direction of the pull
and similar to in the study palpate the
lat muscle and feel the contraction as
it happens for the cable pullover i like
to lean slightly forward drive my elbows
down not back and tuck my elbows in
tight to my sides these are intended to
be light sets not taken to failure with
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