How to train your back

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Why should we train our back: Assume that first if you have a strong chest and big biceps and your abs are not displaying. Then you will be hunchbacked. Making your back strong will keep your back straight and show your abs. Back is classified into three parts. They are wings, tree and heart.

Wings:  The wings are the group of muscles that are lattisimus dorsi known as lats, Teres minor and teres major are the muscles that are under the lats and the final muscle in wings is rhomboids. These three muscles are lying on the same plane of motion so they can be targeted by single exercise and also can be isolated. Pull ups, lat pull down are the exercises for building lats, teres minor and major

Heart: this part is the compilation of trapezius and rhomboids.  Dead lift, shrugs (barbell and dumbbell). These two are the exercises for building your back muscles.

Tree: tree is the strongest part in the back and the exercises for this muscle is bent over rows and t-bar rows. This muscle is situated at lower back.


I have explained the anatomy of the back above and provided exercise 

In the picture due to space constrain I didn’t gave exercise for lower back (heart).I will tell now

 Dead lift: is a compound exercise that trains 13 muscles in the entire body. Start your back exercises with dead lift.

How to do dead lift: place the barbell on floor the bar should be over your mid foot. Hold the bar with a grip width 2-3 inches bigger than shoulder width. Armpits should be in the line of bar cap. Push the floor with your legs and lift the weight by standing straight.

Exercises followed by Arnold for a strong back: Arnold typically divided his back training into two types of movements: chinning and pull-downs for width, and rows for overall thickness. With the former, he used all kinds of variations, in part because he had to bring his back up to match his Pecs.


So he did underhand-grip chins and pull-ups with and without added weight, and he varied his pull-downs, sometimes bringing the bar behind his head and other times to his chest. The net result was an assault that worked the lats from multiple angles for better overall development.


"Wide-grip pull-ups coax the upper lats to come out," Arnold wrote. Understand that with wide-grip movements, the elbows stay out away from the sides, which engages the upper lats more effectively. With closer-grip and reverse-grip back exercises, the elbows stay in tighter to the sides, which reduce the emphasis on the upper lats and instead place more of the focus on the lower lats. So depending on elbow position relative to your torso, you can effectively focus on some areas of the back over others.


Most trainers typically do 3-4 sets of an exercise, but with chins Arnold commonly used a technique in which he aimed for a total number of reps—say, 50—rather than target a particular number of sets: "On the first set you may do 10 reps. Perhaps you struggle with 8 reps on the second set. You have 18 reps now. If you make 5 on the third set, you have 23 reps. you continue to add them until you've reached 50, even though it may take you 20 sets to do it. That's how I built up my chinning power, and I was very successful with it."


Exercises in which you pull the weight perpendicularly into your body—often called rows—were a big part of Arnold's back workout. He favored all kinds of variations—seated cables rows, T-bar rows, bent-over barbell rows—but each one was done with high volume and progressively heavier weights. Arnold followed a pyramid scheme in which he increased the weight on successive sets for fewer reps. only the heaviest sets were taken to muscle failure.

Isolation movements: Naturally due to some reasons like one side dominant and some genetics muscles grow bigger one side. To correct this you should train the muscles separately.

Ø  Barbell shrugs(trapezius)

Ø  Dumbbell rows at 45 degree arm flare(lats)

Ø  Reverse flys(rear delt)

Ø  Superman contractions (lats)

Bigger back gives you nice posture, strong abs and good muscle definition

Frequency: you should train back for 2-3 times a week and rest 48 hours between two back days.

Note: As I promised in my previous post I gave information about back and in my next post I will explain about biceps. I have mentioned the tips of Arnold in bold because they are proved by Arnold by winning Mr.Olympia title for 6 times.

Wake up,

Workout🏋🏋,

Never give up,

Stay consistent,

Stay strong💪💪,

Stay healthy,

Stay happy😎😊😇.


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