Eight Finest Barbell Again Workout routines for Power & Mass

A large, thick, V-shaped again is the true signal of a devoted lifter. The development takes effort and time. It separates the lads from the boys within the fitness center. There is a cause for the saying “exhibits are received from behind” in bodybuilding circles. If you wish to construct a barn door again, you must base your exercise on a barbell train basis. They provide the most effective bang to your buck and a novel problem to your again muscle tissue.

On this article, we’ll clarify precisely why barbell again workouts are so nice and what coaching variables to make use of, after which we’ll present you find out how to carry out Eight of the most effective barbell workouts that will help you develop a large, thick V-tapered again.

Anatomy and features of the again muscle tissue

The again is a fancy community of interconnected muscle tissue. To completely develop your again, it is vital to grasp the muscle tissue concerned and the way greatest to coach them. First, let me give a quick overview of the anatomy and performance of the again muscle tissue. This data will allow you to create a coaching program that may absolutely prepare your again and permit for max growth.

Erector Spinae:

Sitting below the lats, the erector spinae muscle tissue seem as two bulges that run parallel to the backbone earlier than being coated by the trapezius.

The iliocostalis is essentially the most lateral muscle, then the longissimus, and at last the spinalis, which is closest to the backbone. These will be additional damaged down into areas and sections. Briefly, they come up alongside the vertebrae and ribs, ranging from the sacrum and iliac crest. They connect to the upper vertebrae and ribs and prolong to the mastoid course of on the jaw and the occipital bone behind the cranium. The contraction of those muscle tissue results in a again extension.

Latissimus Dorsi:

The lats are the widest muscle within the physique and canopy the complete again (aside from the trapezius). The lats have a number of origins. The vertebral origin attaches to the bony prominences at T7-L5 and extends from the midline to the decrease again. The origins of the costa, iliaca, and scapula are from the decrease 3-Four ribs, the iliac crest, and the decrease angle of the scapula (the decrease interior nook), respectively. The lat has one insertion: the underside of the intertubercular groove of the humerus. Between the pectoralis main and the teres main, the lat goes below the arm to connect to this groove — which is a melancholy that runs vertically down the entrance of the humerus.

Their main features are shoulder extension, medial rotation, and higher arm adduction. Shortening the lats brings the higher arm to your aspect, which implies pull-ups, pulldowns, and rows actually goal the lats.

trapezoid:

The trapezius is a broad and flat muscle. It’s within the form of a pair of triangles: with corners on the base of the cranium and in the midst of the again, and the acute ideas at every shoulder. The trapezius has Three completely different areas: higher, center and decrease.

The superior (higher) trapezius originates within the medial third of the highest of the neck and lateral occiput of the occiput and inserts on the lateral third of the clavicle — a protracted method to go to say that it runs outward from the bottom of the cranium down the clavicle. The contraction causes a shrugging movement.

The center portion arises from numerous spinous processes and ligaments from C1-T3 within the neck and higher again. It’s then inserted on the acromion and superior crest of the scapular backbone, which is the very tip and prime fringe of the scapula. Contracting this area pulls the scapula again and pulls the scapula collectively.

Lastly, the inferior (decrease) traps originate from the decrease vertebrae, T4-T12, and insert on the scapular backbone. These fibers run from the mid-back to the highest of the shoulder blade. Their contraction brings the scapula down and in direction of the midline, which is called scapular melancholy.

diamonds:

Lastly, we’ve the rhomboids, that are made up of the small and enormous muscle tissue and start on the spinous processes at C7-T1 and T2-T5, respectively. The small inserts on the medial finish of the scapula and the big inserts on the medial fringe of the scapula. Briefly, they originate from the backbone and insert on the interior fringe of the shoulder blade, operating at a slight downward angle. Its contraction attracts the shoulder again, bringing the scapula towards the backbone, and its angle causes a slight elevation. By inserting them on the within edge, they assist stop scapula flaps.

BENEFITS OF BARBELL BACK EXERCISE

Whereas coaching your again with barbells and machines is efficient (each for newcomers who want lighter masses and type assist, and superior lifters who want extra train selection and quantity), there are some distinctive advantages that solely the barbell can provide (once more, for each newcomers and novices). extra superior trainees)…

Extra efficiency to your cash:

Free weights are inherently much less steady than machines and require vital enter to stabilize muscle tissue. A chest-supported row on the machine may help you actually give attention to one muscle, however a barbell row stimulates the erectors and traps to carry the bar and keep bent, whereas the lats and rhomboids do many of the motion work on the bar. The Utilizing barbells means you do not have to coach each muscle from each angle in each session. That is excellent for newbies, these pressed for time, or these trying to maximize time effectivity within the fitness center.

Raise larger masses and advance endlessly:

Dumbbells are a superb muscle-building software, however they arrive with just a few pitfalls — particularly once you’re beginning to get robust. Heavy dumbbells will be comically giant, forcing technical changes to accommodate them. This may degrade and hinder standardization of execution. Dimensions apart, heavier weights on dumbbells can current a sensible problem to establishing a set. Your means to get to the beginning place safely can typically rely on a crew of health buddies to return to your rescue. In spite of everything, many gyms haven’t got overly heavy weights. On this state of affairs, you are pressured to make use of strategies and tempo methods to make these weights actually difficult. It’d really feel good to get essentially the most out of the rack, however the concept of ​​a lifetime of suspended reps and agonizingly sluggish eccentrics is sufficient to give anybody nightmares.

In contrast to dumbbells, the instability with barbells is primarily inherent within the train itself, not the setup, which is helped by the truth that most gyms have devoted spotter arms or racks. This is likely one of the causes a barbell can be utilized to elevate larger masses. Whatever the variety of plates, grip and set-up stay the identical. The bar doesn’t grow to be thick and your freedom of motion isn’t restricted. You may make progress endlessly – if solely your physique would allow you to.

As a newbie, you might really feel that the barbell is intimidating and that dumbbells are a greater place to start out. Nonetheless, so long as you may elevate a barbell, incorporate it into your routine from the beginning — even when you’re simply utilizing an unloaded barbell. Actually, giant compound actions with a barbell are actually all a newbie wants for energy and hypertrophy. It is solely once you’re extra superior that you actually need isolation work and nuanced coaching.

Barbell coaching is enjoyable:

Okay, that is subjective, however when you’ve ever been to a deadlift occasion on a Sunday morning, you will know what I imply. The actions are versatile sufficient you can prepare with others while not having an excessive amount of lodging. There’s additionally one thing good about feeling like you may visualize your progress primarily based on the variety of plates on the bar. Shifting the stylus on a stack of cables does not really feel the identical.

IMPORTANT TRAINING VARIABLES IN BACK TRAINING AND DUMBBELLS

There are some vital coaching variables to contemplate in relation to again coaching. Listed here are 6 issues to look out for and incorporate into your exercises over time…

1. Approach:

As with every muscle, you wish to safely permit for the best attainable vary of movement. For again coaching, this implies permitting shoulder flexion to stretch the lats and protraction to stretch the trapezius and rhomboids. Particular to barbells, the vary of movement of the lats, trapezius muscle tissue, and rhomboids is elevated when they’re parallel to the ground, permitting for larger protraction and flexion.

You must also make it possible for the goal muscle is the limiting issue of the train. By specializing in pulling out of your elbow — not your hand — you may stop untimely bicep fatigue and focus extra on again recruitment. The course of the elbow determines which area of the again is used. The chest row with elbows flared places extra stress on the center and higher again, whereas the hip flexed row with elbows within the aspect focuses extra on the lats.

Lastly, it is vital to standardize your approach to permit for correct evaluation of progress. That method you may higher perceive when you’re truly getting stronger or when you’re simply getting taller from session to session to extend the load.

2. Strategic variant:

Because of this utilizing a number of train variations provides higher outcomes than utilizing a single train. The variations can present a barely completely different enchantment and guarantee all of the bases are coated. This might imply together with workouts that problem the identical muscle at completely different distances — like pullovers and rows for the lats that problem the lats in each prolonged and contracted positions. These variations do not need to happen in the identical session, and a few variations do not even need to happen in the identical mesocycle. Nevertheless it’s vital so as to add selection to your exercises (assuming there is a good cause for it).

3. Focusing on completely different areas of the again:

• The decrease again: The decrease again will get exercised everytime you bend or straighten your backbone. It is usually typically used as a supporting muscle throughout workouts and works isometrically. Workout routines like deadlifts, barbell rows, and good mornings are extraordinarily difficult for the erectors and will be very tiring.
• The Lats: Any train that entails pulling your arm in direction of your physique works the lats, together with going from flexed to straight or from kidnapped to adducted. Barbell rows, pull-overs, and pull-downs all hit the lats, and when you’re pondering of driving your elbow into your aspect and tucking it in, be sure to work it out.
• Higher and center again: Higher again coaching relies on scapular motion. In order for you your higher again to develop, you must pull your shoulder blade forwards and backwards. Select workouts which are extra appropriate for lifting, corresponding to B. Incline rows, and a few that concentrate on melancholy, like high-to-low cable rows. As you row, straightening your elbows and pulling the weights larger up your torso permits you to focus extra in your higher and center again.

4. Quantity:

Individuals typically want 12-20 units per muscle per week for max hypertrophic positive aspects. Nonetheless, I like to recommend beginning with 6-Eight units per week for every area (lat, higher/center, and decrease) for 2 causes. First, at 6 units per week, you may make good progress with out losing time. Second, you may add extra units at any time. It is higher to be cautious and attempt to get essentially the most out of the least after which progressively improve the coaching quantity as wanted. Doing extra quantity than you really want is literal and follow at getting drained for its personal sake.

Should you end your first microcycle and actually really feel like you have not completed sufficient, you may add a set to some workouts. You will be again in your toes very quickly with 12-14 units per week.

When a sure quantity is not efficient and your progress is faltering, you may add units to extend the amount and use that as a gas to progress once more.

As a precaution, there’s numerous overlap with again workouts—particularly free weights. If you cannot add extra free weight rows as a consequence of decrease again fatigue, it is a good suggestion to include some machines and cables to create the additional quantity.

5. Frequency:

You need to purpose to coach your again 2-Four occasions per week. The frequency you select can largely be decided by private choice. There is no such thing as a vital distinction in outcomes between the 2, three, or 4 again classes per week, supplied the amount per session does not grow to be so overwhelming that the standard of the work diminishes. This normally occurs round 8-10 units per muscle group per session level. Notice, nonetheless, that this may be decrease on heavy barbell connections. This is likely one of the causes many skilled lifters complement a predominant barbell again train with some dumbbell, machine, or cable work to maintain the amount excessive, present muscle constructing stimulus, however handle fatigue.

6. Rep ranges and depth:

Most again coaching ought to fall within the 5-20 rep vary, with practicality dictating the place particular workouts fall on that continuum. Performing units of 15-20 deadlifts isn’t essentially the most sensible alternative as your cardiovascular system will doubtless grow to be the limiting issue. Likewise, 5 units on a barbell jumper aren’t good as they stretch the lats so much. Failure with a heavyweight in a totally prolonged place is dangerous.

It is also clever to let follow information the depth of your efforts. Most units of barbell workouts ought to end with 1-Three reps reserve (RIR). These create a stimulus however handle approach failure and danger of damage. Workout routines like deadlifts or squats are extra dangerous to do zero reps in reserve (RIR), whereas a bicep curl or reverse fly will be completed to failure with little danger. Barbell again workouts are inclined to fall someplace between these two extremes. Performing a set to failure can put your decrease again in danger. It is a good suggestion to cease an worker who shys away from making errors when you’re involved about type errors.

Eight BEST BARBELL BACK EXERCISES

The next workouts are in no specific order. Nonetheless, we are going to begin with the king of again workouts.

We now have categorized the workouts as follows:

• Decrease again
• lats
• Center and higher again

So they arrive on this order, collectively they full the complete again and provide the Eight greatest barbell again workouts of all time.

The decrease again

1. Standard deadlift

Deadlifts work the complete posterior chain from hamstrings to trapezoids. They principally work the again isometrically, placing numerous pressure on the erector spinae, lats, and higher again to take care of correct type whereas the decrease physique offers the motion. This is likely one of the greatest, greatest worth workouts and the inspiration for a lot of nice physique shapes.

Listed here are some setup and tech factors to get essentially the most out of them:

1. Ft about shoulder-width aside and bar over midfoot.
2. Place your arms on the bar outdoors of your knees and press your shins in opposition to the bar.
3. Impartial backbone and neck, I feel “chest up, ribs down”
4. Take the slack out of the bar.
5. Keep this place and decide up the bar.
6. Slowly decrease the bar again down.

It is easy to get carried away, speeding negatives and hopping weights. This may increasingly feed your ego, however it solely will increase the chance of damage and hampers progress by growing fatigue and pointless pressure. The deadlift is a superb train, however it’s very tiring – particularly once you begin to get stronger. If it takes you an hour to heat up they usually depart you too drained for the rest, you might have to rethink in the event that they’re value it. Their crossover with decrease physique exercises can be one thing to recollect.

See additionally: Deadlift Train Information & Variations

2. Barbell Again Extensions

The erectors, like some other muscle, develop greatest once they lengthen and shorten below stress. Again extensions just do that. Many are afraid to maneuver their backbone from impartial positions, it is an effective way to construct muscle and even resilience within the decrease again – you might have joints there for a cause they usually flex and prolong on a regular basis in actual life. This could be a fantastic method so as to add quantity to erectors with out including leg quantity or loopy masses.

Notice: The image exhibits a body weight again extension utilizing the hyperextension machine, however this is identical method as with a barbell, besides you maintain a barbell together with your arms straight (you may as well place them alongside your higher again as when you have been make an excellent morning). As a newbie, begin with simply your body weight earlier than progressing to utilizing a barbell.

1. Arrange a bar on the ground in entrance of a glute ham elevate or 45-degree again extension.
2. Within the machine, going through the bar, grip about shoulder-width aside.
3. The decrease again ought to be barely arched.
4. Slowly straighten your decrease again whereas contracting your glutes. Do not hyperextend your again aggressively.
5. Slowly decrease the bar again to the beginning place.

Lots of you will not permit your decrease again to deviate from impartial throughout train, so tread rigorously into this unfamiliar space. Begin straightforward and take breaks earlier than increase.

See additionally: Again Extension Train Directions and Variations

the lats

3. Barbell sweater

One of many few methods to coach full shoulder flexion with a barbell, this variation on an Arnold Schwarzenegger favourite places numerous stress in your absolutely prolonged lats. The burden is additional faraway from the shoulder as you stretch, growing torque on the joint and rigidity by the lats. Stretching below load is a surefire method to make positive aspects.

1. Stand on a bench such as you’re about to bench press, however with a shoulder-width grip.
2. Bend your elbows to 70 levels.
3. Sustaining this elbow place, convey the bar again overhead till you’re feeling your lats stretch.
4. Slowly convey your arms again to the beginning place by driving out of your elbows.
5. Excited about “breaking the bar” or snapping it outward can assist with the mind-muscle connection.

It is nice to load the muscle within the prolonged place, however that is the place the muscle is susceptible. Begin gentle and give attention to the contraction. Additionally, within the beginning place with the joints stacked and the bar near the shoulder, the torque is comparatively low. It will be a good suggestion to incorporate an train that challenges the lats in a shorter place.

4. Shut-grip barbell rows

A slender grip helps preserve the elbows bent — stresses shoulder extension and adduction — and forces lat recruitment. This variation will be carried out both below or over the hand, however basically individuals say the underhand is greatest for lat activation. As a result of the lats are concerned in medial rotation, overhand and underhand actions lead to stretched and shortened lats, respectively. By taking part in with each, you may decide which gives the most effective mind-brawn connection.

1. Seize the bar simply inside shoulder width, torso parallel to the ground, and a impartial backbone.
2. Pull in your elbow, drive them into your aspect, and row the bar towards your hips.
3. Slowly return to the beginning place and stretch your lats.

This can be a nice compound train that additionally works the center, higher, and decrease again. Nonetheless, do not forget that including units will increase quantity for these muscle tissue as properly – which has a knock-on impact on their coaching. So you must suppose “huge image” in your program design and take into account the work completed by the traps and decrease again in barbell rows when selecting the variety of further workouts and units to carry out to particularly tackle them. On the whole, you do not want an excessive amount of further insulated wok for this when you’ve been rowing laborious. On this state of affairs, it is typically a good selection to make use of much less systemic fatiguing machine or dumbbell coaching to coach your traps and relieve your decrease again.

A further issue to contemplate with the close-grip barbell row is that the lats do not absolutely stretch with this train. For full lat growth, pair this with an train that challenges the lengthened space.

5. One-armed landmine row

This lower-impact, one-arm variation offers stability and a few restoration for the decrease again. Though I’ve preached about the advantages of barbells, lighter motion at a hard and fast stage can assist scale back world fatigue with out proscribing goal muscle quantity. This variation is designed to focus on your lats and mid-back, specializing in one arm at a time to iron out imbalances.

1. Insert the pole right into a landmine attachment, grasp the pole on the finish of the deal with closest to the sleeve.
2. Use a staggered stance, reverse foot ahead for arm rows.
3. Row towards your hips, pull your elbow, and permit your shoulder blade to drag forwards and backwards. This can be certain that the lats, rhomboids, and mid and backside traps are hit in a single movement.
4. Manipulate your foot place to favor the higher again by shifting your toes again, or lats by shifting them ahead.

This can be a wonderful means so as to add quantity to your again with out including bulk to your erectors or decrease physique, making it an awesome train to enhance bigger joints.

Center and higher again

6. Bent-over row with standard-grip barbell

To focus on the center and higher again with barbell rows, the bottom line is to give attention to scapular motion. This variation permits for full shoulder protraction and retraction, with an actual give attention to scapular melancholy and mid-back progress.

1. Grasp the bar simply outdoors shoulder width and preserve your backbone impartial and your torso parallel to the ground.
2. Begin with the shoulder prolonged and the shoulder blade extensive on the chest.
3. Row the bar into the underside of your ribs, squeeze your shoulder blades collectively, and preserve your elbows at a 45-degree angle.
4. Slowly decrease the load again down, letting your shoulder blades slide extensive throughout your chest once more.

The reasoning behind this train is an identical to the close-grip barbell row. Massive hyperlinks problem the complete again, so including units will increase the load on different muscle tissue, affecting their coaching and the way a lot quantity they will deal with.

7. Vast-grip barbell bent over rows

The flared elbows, inspired by the extensive grip, assist scale back lat involvement, permitting you to focus on the rhomboids, traps, and browse delts (not mentioned on this article, however belief me, it’s one good factor).

1. Arrange like a barbell row, however your pinky fingers are proper contained in the rings on the bar.
2. Beginning together with your shoulders straight, row the bar to the middle of your chest together with your elbows prolonged to about 80 levels and squeeze your shoulder blades collectively.
3. Slowly decrease the bar again down whereas sustaining the elbow place and permitting the shoulders to straighten.

Minimizing lat involvement means you should utilize considerably much less weight than different variations. It is a good suggestion to purpose for 12-20 reps with this train to make sure good shoulder and elbow place.

See additionally: barbell rows with completely different grips, muscle tissue labored

8. Rows of meadows

Made in style by the late John Meadows is one other one-arm barbell train utilizing land mines. With the identical fatigue-limiting and body-balancing advantages as one-arm landmine rows – these can complement your again exercise whereas limiting world fatigue.

1. Insert the pole into the land mine attachment and stand perpendicular to the pole on the different finish.
2. Shift your stance ahead with the alternative foot for an arm row.
3. With a impartial backbone and parallel to the ground, bend and seize the bar on the very finish of the sleeve (it is thick, so you might want straps).
4. Begin together with your shoulder blade prolonged, maintaining your elbows flared at about 80 levels, row the load up, and pull your shoulder again.
5. Decrease the load to the beginning place.

Associated: Meadows Row train information

BONUS EXERCISES:

Rack pulls:

shrug:

T bar rowing:

Pendlay sequence:

See additionally: Pendlay Row vs. Bent Over Rows

BARBELL AND BACK WORKOUT FAQs

What are some disadvantages of barbell coaching?

The stronger you get, the extra tiring the motion is. This is applicable to all workouts. Nonetheless, the compound nature of just about all barbell strikes implies that the stronger you get, the tougher it’s to get better from. Solely coaching with barbells can restrict your means so as to add quantity to weakening muscle tissue, since different muscle tissue cannot deal with extra quantity, at the same time as stabilizers.

Not all workouts will go well with you and the strategies will be difficult. Some individuals simply do not match into an train to maximise hypertrophy. Though barbell squats can develop huge quads, some individuals will profit extra from the soundness of a hack squat. As a result of many machines present nice impulses with out years of honing expertise.

Solltest du nur eine Langhantel verwenden?

Sie können große Fortschritte machen, wenn Sie nur eine Langhantel verwenden, aber irgendwann möchten Sie Ihre Muskeln auf Längen bringen, die mit einer Langhantel unpraktisch sind – es ist nicht einfach, Ihre Quads mit nur einer Stange vollständig zu kürzen. Ein Teil der Magie der Bar ist ihre Einfachheit. Als Einsteiger bekommt man quick alles was man braucht aus der Bar. Wenn Sie jedoch Fortschritte machen, muss sich auch Ihr Coaching weiterentwickeln. Langhanteln sind stark auf Verbindungen ausgerichtet und ihre wahrscheinlich verschiedenen Regionen werden an verschiedenen Stellen ermüden, so dass spezifischere und weniger ermüdende Übungen erforderlich sind. Schließlich haben Maschinen und Hanteln ihre eigenen Qualitäten. Stabilität, Leichtigkeit von Einzelarmbewegungen, Bewegungsfreiheit können unterschiedliche Herausforderungen für die Muskeln darstellen, die Ihnen helfen, Ihre Gewinne zu maximieren.

BEISPIEL-BACK-WORKOUTS

Beispiel mit relativ geringem Volumen für den Beginn eines Mesozyklus bei jemandem, der neu im Coaching ist. Das Volumen kann erhöht werden, indem die Sätze bei einer oder mehreren Übungen über einen Mesozyklus erhöht werden. Das untere Rückenvolumen ist niedriger als in den anderen Regionen, da es während der Variationen des gebogenen Ruderns verwendet wird.

Volumen (wöchentlich):

• Unterer Rücken: 6 Sätze
• Lats: Eight Sätze
• Mittlerer und oberer Rücken: Eight Sätze

Nur Langhantel-Rückentraining (2 Sitzungen professional Woche):

Ideally suited für Anfänger, diejenigen, die auf Zeit oder Ausstattung angewiesen sind, oder diejenigen, die sich auf das Langhanteltraining konzentrieren möchten.

Sitzung 1: Lat-Fokus	Sitzung 2: Mittlerer/oberer Fokus
Kreuzheben (Three Sätze x 6-Eight Wiederholungen)	BB Row (Three Sätze x 8-12 Wiederholungen)
Schmales BB-Rudern (Three Sätze x 8-12 Wiederholungen)	Einarmiges Wiesenrudern (2 Sätze x 12-15 Wiederholungen professional Seite)
Klimmzüge (2 Sätze x 12-15 Wiederholungen)	Einarmiges Landminen-BB-Rudern (Three Sätze x 8-12 Wiederholungen professional Seite)
Breites BB-Rudern (Three Sätze x 12-15 Wiederholungen)	Hyperextensions (Three Sätze x 12-15 Wiederholungen)

Wenn Sie jetzt Langhantelübungen in ein Rückentraining mit mehreren Geräten integrieren möchten, finden Sie unten eine gute Trainingsroutine …

Dies ist excellent für erfahrenere Lifter, die Langhanteln in ihre reguläre Routine integrieren möchten.

Sitzung 1: Lat-Fokus	Sitzung 2: Mittlerer/oberer Fokus
Kreuzheben (Three Sätze x 6-Eight Wiederholungen)	Langhantelrudern (Three Sätze x 8-12 Wiederholungen)
Klimmzüge (Three x 8-12 Wiederholungen)	Schrägbankrudern (2 Sätze x 12-15 Wiederholungen)
Einarmiges Langhantelrudern (2 Sätze x 8-12 Wiederholungen)	Latzug nach unten (Three Sätze x 8-12 Wiederholungen)
Kabelrudern für den oberen Rücken (Three Sätze x 12-15 Wiederholungen)	Hyperextensions (Three Sätze x 12-15 Wiederholungen)

FAZIT:

Langhantelübungen sind eine großartige Möglichkeit, die Grundlage für einen Körperbau aufzubauen, und können von jedem genutzt werden, vom Anfänger bis zum Bodybuilder. Sie zwingen Sie dazu, die richtige Technik zu lernen, während Sie mehrere Muskeln gleichzeitig über eine Vielzahl von Bereichen treffen. Wenn Sie jedoch fortgeschrittener werden, kann ihre zusammengesetzte und unversöhnliche Natur ein Nachteil sein. Je stärker Sie werden und je mehr Volumen Sie benötigen, um Fortschritte zu erzielen, kann es zu übermäßiger globaler Ermüdung führen, wenn Sie sich ausschließlich auf Langhanteln verlassen. Seien Sie intelligent. Fühlen Sie sich nicht auf Langhantelübungen beschränkt. Nutzen Sie die Vorteile, die sie bieten, und ergänzen Sie sie bei Bedarf mit anderen Rückenvarianten. Langhanteln können problemlos in jedes Trainingsprogramm integriert werden und können neben Kurzhanteln, Maschinen und Kabeln besonders effektiv sein, um den größten und stärksten Rücken aufzubauen, den Sie möglicherweise haben.

Weitere Ressourcen für das Rückentraining:

source https://betterweightloss.info/eight-finest-barbell-again-workout-routines-for-power-mass/