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hi guys my name's chris and today we're
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going to go through the best back
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so this workout is composed of the most
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commonly used and effective back
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exercises that we see in the gym so for
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the first exercise we're going to start
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with the seated row and what we're going
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to do is reach forward and grab the
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i want you to bring your feet up onto
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and we're going to straighten our back
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before we start lifting off there's one
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place that people go wrong they have a
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hunched back and you can't contract your
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lats if your backs hunch forward so from
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there we're just going to straighten out
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chest up a little bit more
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and then slide your legs back a little
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bit and slide your hips back
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so holding that position
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from there we're going to lean forward
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keeping the back flat
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and then pull through
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with our elbows back and down and
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working the lats in here
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and as we stretch forward we don't want
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to round the back so taking arms forward
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feel the stretch through the lats come
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forward keep the chest up
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and then go again repeating through the
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on this exercise we can also use it to
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bias your upper back if you want to by
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pulling more of your shoulder blades
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back on the way through so we pull more
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and we see it works more into the upper
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back so we can shift the focus to make
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it more effective depending where you're
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trying to target the main focus is
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keeping that chest up back flat
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and like say pulling more into the abs
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and below your chest if you're trying to
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pulling more into your chest and with
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your upper back if you're trying to
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target your upper back and traps
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okay guys the next exercise we've got is
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a straight arm pull over because it's
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come from an exercise that's pulling
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but on this we're gonna use the cable so
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the same sort of movement but we're
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focusing on the lats so we're in here
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trying to work the lats so if you're not
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feeling in here obviously your
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technique's a little bit off calvin if
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you just grab the handle for me
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we're gonna need to take a step back
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so we get attention to cable and then we
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have to keep it in here so it's hips
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and then you see the stretch through the
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we're going to bring the bar down
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towards our hips and extend trying to
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shorten through the muscles here keep
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the chest up and you can see straight
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away contracted through
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and trying to really squeeze and let
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them stretch back out on the way up
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and then coming back into that same
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position just moving through the lats
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the whole time a real common error we
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see here is that people switch off the
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back and use all the muscles in the
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front of the body so if you just
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demonstrate like that for me
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and you see it's more of an ab crunch
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so we see a lot of ab movement a lot of
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very little movement through the lats
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and you can see straight away that
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they're not doing very much work at all
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so it's something you want to avoid if
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you want to recruit the right muscles in
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this exercise so just be very mindful
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stretch through the lats and then we
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bring it in with a contraction
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and then slowly bring it back up to get
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a full stretch at the top
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okay guys next up we've got the lat pull
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down so we're going to use a standard
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bar for this obviously there's many
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different attachments you can put on
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we'll often see people with a parallel
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grip shorter bar going underhand grip as
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well but for today we're just going to
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go with a standard grip bar so calvin if
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you want to grab hold of that bar
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slightly wider we're going to go just
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outside shoulder width
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so a little bit wider so you'll see
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you're often on the curved part of the
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and then we're really focusing on the
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lats as we come down so if you take a
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obviously after you've selected your
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weight take your seat get your legs
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hooked underneath so it holds you down
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in position and from here we're going to
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focus on shortening the lats and pull
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down keeping the elbows in front of your
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so come down now elbows down
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and then we're trying to be in here so
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right in there and we can see the lats
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engage stretch up to the top and just
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give me a couple of reps so we can see
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squeeze down we're in here
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going slightly forward at the top and
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down so you see the stretch through the
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lats if you just go back down top of the
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in there we see pausing in
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working into the lats really keeping the
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focus in the right position then come
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pause there so as we stand back up make
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sure you stand up carefully putting the
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weight down don't let go while still sat
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down because you could injure yourself
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or damage the mission
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okay guys next move into the single arm
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so calvin if you just want to take your
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left knee putting it onto the bench
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left arm down onto the bench and then
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from here where most people go wrong is
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they'll be more up in this position if
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you're here and then you're trying to do
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a roll without the weight
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straight away we can see everything's up
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but we're trying to work the muscle here
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trying to work in the lat
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with a bent back it won't work we need
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to then straighten out
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so you see this line straightening out
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straight away spine straightens out and
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we can focus into the lat as soon as we
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start moving now we see it stretching
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there and then pulling up through
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so if you now go down and grab the
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we lift it off the floor set that
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position so your shoulders up slightly
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there you've got stretching the lat and
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then you're going to pull that dumbbell
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more towards your hip
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so your elbow comes back and up
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and that engages your lat as it goes
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down it goes forward and down
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so you can see the stretch through the
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lap there so it's one more squeeze in
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okay guys next up we've got the chest
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assisted dumbbell row so for this
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exercise we need an incline bench
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a pair of dumbbells and then we're just
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going to carefully lie ourselves down so
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colin if you just lie down
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make sure you're right up over the top
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as well so you're not squashing so much
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on your chest is right up at the top of
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the bench and it's sat here make sure
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our feet are planted in the ground so
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we're not sliding away and falling down
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and once we've got that position set up
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we're going to get hold of our dumbbells
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okay once we've got the dumbbell set up
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we're going to pull more towards our
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hips so pull the elbows back and up
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and really try and lift the chest not so
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much that we pinch the lower back but
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they'll be working into the upper back
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then come up pull those shoulder blades
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back so we can see straight away it's
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working right across here and down
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and squeeze through got a nice hard
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contraction here so just focusing
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through here once you've finished that
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careful put your dumbbells down
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and then make your way back to the top
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okay guys for this exercise we're going
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so on this one a lot of people make an
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error with the hip movement if the hips
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aren't in the right place and the pelvis
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isn't in the right place you won't be
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able to get the movement right
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we're going to set now
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get into a deadly position
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bring the bar right into you
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hands just outside your knees a little
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bit okay from there we're going to lift
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up to start at the top then we're going
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to go into our hip hinge so just sit in
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the hips back slide the bar down your
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from here we're going to focus on
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pulling those shoulders back elbows back
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and open the bar in just towards the
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bottom of your stomach or your hips
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and from that you'll feel all your back
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so we're right in here
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going down we'll feel the spine direct
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to slightly holding the position we'll
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throw the lats and slightly into the
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upper back as we pull and roll
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okay guys that brings us to the end of
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our best back workout hopefully you've
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really enjoyed it and found it very
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if you want to find more workouts like
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this go over to the my protein youtube
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channel and make sure you like and
