Blasting the Back

In the second installment in the series, Scott discusses one of the best exercises to hit the upper back, the seated cable row.

By Scott Milne:

For most beginners in the gym, the muscles they love to train most are sometimes referred to as "mirror muscles" - because to state the obvious, they're the muscles you can admire easily in the mirror. However, only training the muscles you can see can lead to muscle imbalances, postural issues, and an eventual plateau.

Equally as important though, (and some might argue even MORE importantly) are the muscles you can't see. While the chest gets all the love from beginners, without paying the propper attention to the back, you'll soon find yourself running into some huge problems. For starters, building a wider, thicker back gives you a more solid base to bench from, which in turn helps you get stronger. A large back makes you less prone to injury, by providing you with extra "armour" as well as stabilizing your posture. And suprisingly, while you might not think the ladies appreciate a large back, from an evolutionary perspective, a wide, strong back signifies your ability to be a good protector (be it from falling rocks, or when you find yourself on one of those "When Animals Attack" shows). So what are we waiting for? Let's help you build that barn door back.

Here are the keys to focus on when performing the seated cable row:

• Start with your arms fully extended. The most difficult part about any pulling movement is initiating the pull from a fully extended position, so many people are tempted to stop the range of motion short, in exchange for added weight, or more reps. Don’t make this mistake, this extended range of motion is where most muscle is built.

• Begin the pull by retracting the scapulae (pulling your shoulder blades together), followed by activating the lats and rhomboids. Try to minimize bicep activation as much as possible. Again, the common mistake is to pull with the arms in exchange for heavier weights. This might do wonders for your biceps, but it won’t do a heck of a lot for your back. Use wrist straps if you have to – this can help take emphasis off the arms.

• As the weight begins to move, it’s okay to use your lower back a little bit to get yourself to a fully retracted position. While some people view this as cheating, it’s critical to put yourself in the optimal position to really squeeze the lats and rhomboids at the end of the movement. Much like the starting position, the finishing position of this movement is difficult, but vital to get the size you’re looking for.

• Once you’ve reached the finished position, really focus on squeezing the lats and rhomboids, and hold this position for a second or two. This will help you develop what is called the “mind-muscle connection.” When doing exercises for a muscle we can’t see, it’s important to really visualize the proper muscles working in order to properly activate them.

Here’s a video example:



I hope these tips serve you well on your quest to building the back alllll the ladies will want the seek safety behind.