Build Wider Back With This Workout Program
The biggest mistake when programming for back size is only taking the lats into consideration. Though we’re all after that V-shape, the spinal erectors are really the support base for the entire posterior core.
For that reason, for the next 4 weeks, we’re not just going to row. We’re going to get a good balance of strength and hypertrophy-based movements that fulfill the main purpose of the back musculature: stabilizing the spine.
Weights that used to feel impossibly heavy will start to feel easily manageable. A thick back will let you hold heavy things on your shoulders and not crumble.
Here’s an outline of the movements we’re going to use:
1 Active Thoracic Extension and Lumbar Anti-Flexion
With these movements we’re moving the torso, forcing them back to extend or remain stable against resistance. In the deadlift and good morning, we don’t want lumbar rounding, though some in the thoracic region are acceptable.
We don’t want lumbar flexion in the seated good morning either, yet we want active thoracic extension from intentional rounding.
- Target Muscles: Erector Spinae
- Exercises: Seated Good Morning, Good Morning, Deadlift
Seated good mornings are a great accessory lift for those who lose their squats and front squats forward. Use an Elite FTS Safety Squat Yoke bar for these, but a straight bar, thick bar pad, and lifting straps are workable substitutes.
You’ll want to use a pad because as the shoulders roll forward, the bar will follow onto your neck. The pad keeps the bar sitting farther back and off the vertebrae.