Jeff Cavaliere, ATHLEANX.com, shares his "perfect back workout" routine, focusing on a comprehensive approach to target multiple back muscles. The workout consists of:
1. Deadlifts with a focus on proper form and a straight arm pushdown to engage the scapular muscles.
2. Weighted chin-ups and bodyweight wide grip pullups to target the lats, terres major, and other back muscles.
3. Barbell dead rows to train the back explosively.
4. One-armed alternating high cable rows or rocking pulldowns to target the lats with focused tension.
5. Hyper Y-W combo to work the lower traps and rotator cuff muscles.
6. Standard barbell shrugs with a ladder finisher to target the upper traps.
The workout emphasizes the importance of addressing the entire back, including smaller muscles, to achieve overall strength and athletic performance.
Here are the key facts extracted from the text:
1. The back is not a single muscle group, but rather a collection of many muscles.
2. The muscles of the back include the lats, traps, spinal erectors, and terres major.
3. The rotator cuff muscles are also located in the back of the shoulder.
4. The deadlift is a compound exercise that hits multiple areas of the back, including the traps, spinal erectors, and lats.
5. Pairing the deadlift with a weighted chin-up can create a decompressive effect on the spine.
6. The straight arm pushdown is an exercise that targets the lats and can help improve scapular strength.
7. The terres major muscle is located in the upper back and can be targeted with exercises like the wide grip pull-up.
8. The one-armed alternating high cable row is an exercise that targets the lats and can help improve their range of motion.
9. The rocking pulldown is a variation of the pulldown exercise that targets the lats and can help improve their contraction.
10. Focused tension is an important aspect of training, particularly when it comes to developing the lats.
11. The hyper Y-W combo is an exercise that targets the lower traps and rotator cuff muscles.
12. The barbell shrug is an exercise that targets the upper traps.
13. The perfect back workout should include a combination of compound exercises, focused tension exercises, and corrective exercises to target all areas of the back.