so welcome to back day and today fit media channel is showing you the secret
to maximum muscle growth for a big wide back
later in the workout you'll see how a slow controlled movement can help you
build muscle in a series of different exercises. but first we're going to get
your back fully fired up with some heavy deadlifts
we're doing deadlifts first because they're going to use up a lot of energy
we're starting fairly light so you can concentrate on getting the form exactly right
after six reps add some more weight and go again
feet under the shoulders make sure your back is straight keep the bar close to
your shin bone as you go down. deadlifts are a big compound movement
we're making you work really hard at the start of your workout
all done? not in this workout! you're going to add weight each set up to four
or five sets until you reach your max weight
as you add more weight make sure you don't lose that good form.
when you hit your max weight you're going to do one more set
aiming for six reps but again don't compromise your form
so those deadlifts have really got the blood flowing and you've warmed up your
lower back now it's time to activate your upper back and your lat muscles
with some pull-ups
these are bodyweight, aim for as many as possible ideally 15 to 20 reps to really
get the whole back warmed up. now you're all set for your isolation exercises and
for the rest of the workout the secret is to keep it slow on the negative part
of the movement
and your first isolation exercise is close grip cable pull-downs
working here on the thickness of your back pull the handles down to your chest
squeeze and take it back up nice and slow this will keep the tension in the
muscle and make it work throughout the movement
this is a technique we'll be using in all the remaining exercises
next barbell bent over rows this is for thickness in the lower back. moving the
bar slow and steady and with a straight back, you're going to pull the bar up
towards your belly button then extend down keeping control on both the upwards
and downward movement. now time for cable pullovers with a straight bar.
remember you're working the muscle hardest on the negative side of the movement as you're
going up so keep that tension in the muscle the whole time
the longer you take the better it's working
finally close grip seated rows working that middle part of the back keep the
back straight pull your elbows in and behind and go back
you guessed it slow and steady
so that's the secret for this back workout start with the hard work on the
deadlifts then move over to isolation exercises and really focus on that slow negative
we've lots more workouts for you to follow here on fit media channel
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