hi guys my name is Obi Vincent and today we are training back
getting a good back is is hard work
first of all you can't see you back so when you're training it it really is mind
muscle connection you need to feel every single rep
for me what makes a good back is obviously with thickness and being able
to see every single definition that makes a great back so it is hard but
it's fun at the same time training back
so today guys the workout is all about hitting the back at different angles so
from going high mid low and also grip, overhand underhand. you just want to make
sure you're hitting every single part of the back muscles and it's all about
feeling every contraction feeling the muscle every single rep
first exercise were the ring pull-up
I always warm up for like for 10 minutes I warm up my shoulders my lats I even
foam roll with my lats as well just to activate them do a few reps warm up and
then just go straight into the pull ups
it's harder because you have to have coordination when you're doing the ring
pull-ups with the bar. the bar is in 1 positions locked in one position or even
you're going up and down but with the Rings you can go back and forth so you
need to stabilize yourself and pull yourself up so it's a great workout for
your lats
it's a lot harder which is great it's more natural movement
so if you haven't try it's awesome
okay now so we're gonna go on to the lat pulldown machine let me show you guys
what I do slightly differently on machine
next exercise was the high row, so leaning in my feet on the bench lean forward and
roll back just to allow me to stabilize myself so I can add more weight so when
I'm pulling the weight forward
my advice is to always make sure you're keeping that intensity and tension on
that muscle throughout the movement and when you contract and when you extend
always making sure that you're feeling the muscle every single time you're
feeling the contraction and even focusing on the eccentric phase of the
workout because that is where you grow more than the contraction phase of a
workout, and then superset with a lean back, elbows up into again another row
it's almost rear dealt and the upper lats as well
so next we are doing under hand pull downs
now I used to do overhand but I just find that I find I can squeeze the lats
a lot better when I do underhand pull downs I have my grip
slightly wider rather than narrow so that it's more again on the lats and
my biceps aren't doing too much work
the over-and-under works exactly the same but I feel that you can squeeze the
lats which is the point, your forearms don't fatigue as much as when
you do over so when you do an over pull down, I find that my forearms fatigue
more when I do it under. yes my biceps is doing some work but the way I do
it my lats actually do a lot more because I can fully pull it down in
squeeze as hard as I can
okay now we are doing some single arm dumbbell rows
with dumbbell rows again I always try and do the forehand grip the dumbbells
and I come out slightly because I find that I can feel it a little bit more
I find out my biceps do too much work when the grip is slightly nearer when
it's away I can use my lats to actually pull the dumbbell back up
but this is why I do rows with my elbows slightly out
next one we did was the cables single arm cable pulls
yes a lot of people will do the pulls towards them facing the cable but I find
again without fully extending my arm and turning to the side I can really feel
the stretch and the squeeze every single rep it's quite an unusual movement and
it takes a bit of time to get used to doing I start light and build the
weights up you don't have to go like heavy on on that movement either if you
notice in the video I put my hands on here it looks weird or actually feel in my lat
I'm trying to feel that squeeze I'm trying to actually use my lats to push
my hands away by squeezing it, touch it you know touch it feel it see find out
if you're actually working that muscle
so that was a high cable row and next we're gonna go down to do some low rows as well
I always like to put my knees one knee on the floor just for stability and lean
forward slightly, you want that stretch you want to fully extend and
really pull in and squeeze so you're not just going from A to B the whole point
is fully extend and you pull with your lats, try and squeeze your lats before
you pull the weight
and that would really work your lats and pull it and squeeze and keep squeezing
your lats even when you're fully relaxing keep squeezing focus on your
lats not on the weight you're pulling
you're focusing on the muscle your focussing on working that muscle not just
going from A to B
I love training back because there's so many ways this I would say is part a of
training back like I have other types of methods I do and I train back because I
train back twice a week again cuz I love training back my aim is to always come
out feeling awesome
okay guys so hope you enjoy the workout don't forget to subscribe and see you next time