If you want a bigger back, do this

Chapters:
00:00 Intro
00:43 Erector spinae
01:03 Traps
02:35 Rear delts
05:32 Latissimus dorsi
13:32 Teres major
14:26 Outro

Reference:

Anatomy animation: @CompleteAnatomyElsevier

#backtraining #lats #traps #delts #teresmajor #latissimus #trapezius #exercisescience #mennohenselmans #personaltrainer #personaltrainers #personaltraining #personaltrainerlife #personaltraineronline

[MrJed_s]

"he didn't actually say that and he didn't have that accent... But he was right" loved this little gem

[dynamicsoulslayer]

Upper Trap: Wide cable shrug
Mid Trap: Horizontal pull, scapula retraction emphasise on full stretch ROM
Lower Trap: Vertical Pull, scapula depression full ROM
Rear Delt: Cable reverse fly, horizontal adduction emphasise on high tension in lengthen position
Lats: Lat prayers, emphasis leaning forward in to the stretch for high tension in lengthen position, bonus feeling the long head of the tricep during the set

[sunches]

So you should do:

• Wide Grip Pullups with complete Dead Hang (Lats + Lower Traps)
• Lat Prayers (Lat)
• High Row (Middle Traps)
• Wide Grip Shrug (Upper Traps)
• Rear Delty Flys (Rear Delt)

[danielfernandezpeinado]

· Erector Spinae: Best trained with squats, deadlifts and lower back-specific exercises.

Trapezius (Traps):
· Upper Traps: Wide grip shrugs with cable machine and trap bar.
· Middle Traps: Full-range rows (from stretched position to full contraction).
· Lower Traps: Vertical pulls with full scapular depression such as pull-ups and wide grip pull-downs.

· Posterior Deltoids: Cable reverse flies and incline reverse flies.

· Latissimus Dorsi and Teres Major: Lat prayers.

[SrenRasmussen-xilp]

Im doing standing lat prayers and this is the only time ever i have felt a mind muscle connection. Its like i can see the shape of my lats in my head based from what i feel. Its a great feeling

[NatrajChaturvedi]

One of the best videos on back muscles I have seen period. Good job!

[gary_michael_flanagan_wildlife]

Thanks Menno. I also liked how you used natural trainees for the models in the video. It’s the little details that make a difference and help set up expectations for those who aren’t enhanced.

[benmccrea]

Absolutely love the way the lat prayer makes my lats feel. The movement is very reminiscent of the swimming pull of freestyle or butterfly, and high level swimmers typically have well-developed lats and long heads of the triceps - I don't think that's a coincidence!

[artvandelay]

Finally, someone mentions the side lying reverse fly. Great exercise for a home workout.

[chintantiwari]

Thank you for your continued guidance, sir! I appreciate you!

[michaelkn]

The part of lat prayers confirms what I've experienced myself during my training career. One of my favourite exercises for lats.

[MG-ob]

Unless it was a joke I missed, reffering to a back exercise selection that consists of a vertical pull (pullups/chinups or their machine equivalents), a horizontal pull (row/chest supported row or their machine equivalents) and some work for the rear delts as a "fu@!&d program" that is goint to be "unf@!&d", is the closest you can get to click bait, without actually being clickbait (as it's nowhere in the title of the video). Saying "you can get an extra 5 or 10% growth if you optimize this" would maybe be ok. That's the problem with exercise scientists today, in order to be relevant they blow things out or proportion and, on top of that, they often suggest exercises or training modalities that are worse than the tried and "boring" ones.

[EmmanuelMacias-kl]

I love your impressions. You are the ultimate doppelgänger

[darkgoblin]

Thanks for confirming my assumptions about great back training 😁 I was right on track for the best back exercises, have all of these in my program.

[Funzelwicht]

Like your humour, animations and explanations!

[privatetatum]

I don’t even do back exercises. I just enjoy watching you….r videos 😂❤

[Commandelicious]

I don't train much, just half to an hour five times a weak. Usually only one or two excercises and mainly arms.
But what I don't want to do is wasting my time, I have so little.
So this saves me from stupid exercises, and that's already worth watching it for.

For back I literally just dumbell press and one arm row basically. And it's fine, it works.
For super optimal training just to what Menno says. <3

[likemy]

great video. I didn't expect to learn as much as I did.

[iixcryx]

30min before heading out for my back day. Perfect timing 👌

[rolfkristensen]

Thank for a good direct and to the point video!