Courtesy of Gaspari Nutrition, these training videos describe various modifications to standard exercises commonly used in Back Training. Slight modifications to these common exercises will help increase training intensity and muscle group isolation!
Video 1: Building A Better Back
*Dumbbell Rows, 3 Second Squeeze & Rear Double Biceps Flexing: Increase your mind-to-muscle connection while focusing on the rhomboid-trap tie in with a slight variation of the traditional dumbbell row.
Use a lighter weight dumbbell and position yourself on a flat or inclined bench as you normally would for dumbbell rowing. Begin with the weight lowered in front of you more so than you normally would position the dumbbell. Then bring it up as far as you can and hold/squeeze for three seconds before heading into the next rep. Perform your normal rep range of 10-15. After completing the lift, go straight into a contracting/squeezing-flexing motion leading into a rear double biceps pose that you will hold for a 5-10 second count. You can do these for reps as well.
Video 2: Building A Better Back
*Low Cable Rope Rows: An act merely as simple as replacing the traditional dual handle V attachment with the rope for your cable rowing exercise will provide you with a variation in technique that will feel far from the standard, targeting the trap, lower trap, and rhomboid muscles.
Focus on utilizing the full range of motion and longer contraction that is able to be achieved with the rope vs the standard dual handled attachment. Stay in a higher rep range of 15-20 and once again go into a lower back flex with a pre rear double biceps pose (as demonstrated in the video) and then move into the full rear double biceps and flex for 5-10 seconds.
Video 3: Building A Better Back
*Single Arm Machine Row: Its important to remember that even machine exercises, be it plate loaded or pulley system, can still be modified from its standard use to incorporate additional variations of the exercise. As seen in this video, the machine row can be modified by simply using one arm to perform the lift and the other to brace with.
When you think of a machine exercise, your first thought usually isn’t that it will help increase the development of the mind to muscle connection. One armed or unilateral training is great for increasing the intensity of the lift as well as developing a better mind to muscle connection. Don’t forget to incorporate additional training techniques such as multiple drop sets and extra slow contractions such as a 3 second pause for a few of the reps or individual sets.
*Low Cable Seated Rows: Attaching the traditional Lat Pulldown Bar to a low cable is great for alternate rowing technique. Remember to get a full squeeze with your back when pulling. Additional variations can incorporate a 3 second pause at each contraction.
*Rack Dead Lifts: By replacing traditional dead lifts with rack dead lifts, the normal sticking point around the knee section is eliminated, thus allowing you to train heavier and avoid the highest risk point of injury.
*Smith Machine Pull Ups: Smith Machine Pull Ups are a simple variation of the traditional pull up. To make it even more challenging, drape chains over your chest and this exercise gets a new twist. Chain exercises open up an often forgotten category of exercises that can put a real spin on traditional lifts.
Seemingly relegated to bodybuilding folk lore, most gyms today, sadly do not think to add chains to the equipment inventory. Sure a few dungeonus hard core gyms dedicated solely to the bodybuilder still have them in the arsenal, but the vast majority have seen the chains fade away into obscurity.
However, rubber bands, typically used for yoga exercises and stretching, are more commonly found in the modern gym. Many bodybuilders mistakenly do not give them a second look. Don’t be fooled by the rubber band’s bright cardio oriented colors though. Simply securing the handles (perhaps to the protruding weight rack on each side) in a position that places the band across your chest during Smith Machine Pull Ups, will add the extra resistance that increases intensity, totally revamping the exercise.
