In the next installment of the Myotropics Physique 2.0 Training Series, Vince Andrich and IFBB Pro Matt Christianer demonstrate three exercises for building a better back.
“The goal is the same as bodybuilding – increase the V-taper,” Andrich says. But instead of developing the lower lats, we focus on the upper lats to give the illusion of a smaller waist line and an accentuated V-taper.”
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RACING DIVE ROW
Focus Area: Upper lats
This version of a modified low-pulley row allows you to contract the lats without involving the mid-back and the rhomboids. Make sure you’re far enough away from the pulley to keep tension on the muscle throughout the exercises. Keep your head down and in line with your spine throughout the exercise.
DUMBBELL POWER ROW
Focus area: Upper lats/rear delt
This explosive version of a dumbbell row activates more fast-twitch muscle fibers than the traditional version – which will help you burn more calories while you train. Essentially a full-body row, start with the dumbbell on the floor and explode up, using your legs and back muscles to pull the dumbbell up as fast and as high as possible.
REVERSE-GRIP BARBELL ROW
Focus area: Upper Lats/Mid Back
Grab the bar with a reverse grip, hands slightly closer than shoulder-width apart. Keep your back at about a 45-degree angle to the ground, pull and drive back with your elbows. Focus on contracting your upper lat – right under the arm pit – to focus on building the upper lats. Keep the barbell tight to the body throughout and roll your shoulders back for a full contraction at the top of the movement.
ABOUT THE PHYSIQUE ATHLETES GUIDE 1.0
Vince Andrich has been a major voice in the field of nutrition, exercise and supplementation as it relates to building a better physique for over 24 years, Andrich brings a vast array of knowledge and practical experience from his work leading many of the most successful sports nutrition brands, as a writer for top fitness media outlets and authoring several classic industry books including, Sports Supplement Review 4th Issue, No Mistakes Nutrition Guide and Physique Athlete Guide 1.0. Andrich credits his success to being a former National Level NPC Bodybuilding Competitor from 1984 to 1988; with titles that include; Mr. Nevada, Mr. Las Vegas, and the Superbowl of Bodybuilding.
For more training info from Vince Andrich, check out the Physique Athletes Guide 1.0