Back Body Building Techniques
Cable Lateral Pulldowns
The cable lateral pulldown is a great exercise that primarily targets the latissimus dorsi muscles, while also targeting your biceps. To perform a cable lateral pulldown effectively, begin by adjusting the cable machine's seat and thigh pad so that you are seated comfortably with your thighs secured under the pad. Select an appropriate weight on the machine. Grip the cable handle or bar with a wide, overhand grip, ensuring your hands are positioned slightly wider than shoulder-width apart. While sitting upright, pull the handle or bar down towards your chest, keeping your elbows slightly bent and driving the movement with your back muscles rather than your arms. As you pull, squeeze your shoulder blades together and bring the bar or handle down to the upper part of your chest or just below your chin. Slowly release the handle or bar back to the starting position with control, allowing your arms to fully extend and your lats to stretch. Breathe out as you pull the weight down and inhale as you return to the starting position.
Cable Row
The cable row is a great exercise that primarily targets your latissimus Dorsi muscles, while also targeting your upper-back, erector spinae, and biceps. To perform a cable row effectively, start by adjusting the seat and the chest pad of the cable machine to a comfortable height. Select an appropriate weight and attach a V-bar or a wide grip handle to the low pulley. Sit on the machine with your feet securely placed on the footrests and your knees slightly bent. Grip the handle with both hands, keeping your back straight and your core engaged. Begin with your arms extended in front of you and your shoulders slightly forward. Pull the handle towards your torso, driving the movement with your back muscles while keeping your elbows close to your sides. Squeeze your shoulder blades together as you row the handle towards your midsection or lower ribcage. Slowly extend your arms to return the handle to the starting position, allowing your back muscles to stretch and maintaining a controlled pace throughout the movement. Exhale as you pull the weight towards you and inhale as you release it. Ensure that your back remains straight and avoid using your legs or shoulders to assist the movement.