0:06 being able to lift anything with ease
0:08 and feeling confident in your body. This
0:10 is the power of a strong back. And in
0:13 this video, I will help you unlock it.
0:15 But most people never get there because
0:18 they make three major training mistakes
0:22 when it comes to back exercises. In this
0:24 video, I will also help you how to break
0:27 down these three mistakes and also I
0:30 will show you five most effective
0:32 exercises that will help you develop
0:36 strong and muscular back. I'm Dr. Nesh
0:40 Yich, former bodybuilding champion O. I
0:43 published nine books. Uh the link is
0:47 available at the bottom in a comment. So
0:48 if you want to expand your knowledge and
0:50 widen your horizons, please visit my
0:52 website. Just click on the link and you
0:54 will get an access to my ebooks that
0:56 cover everything you always wanted to
1:00 know about muscle growth, fat loss, um
1:03 lifestyle change, nutrition and similar.
1:06 So uh let's start with these three major
1:08 mistakes that actually they are killing
1:11 your back. So number one mistake is
1:13 using too much weight. This is related
1:16 to ego training and it's very common and
1:18 people in the gyms nowadays you can see
1:21 everywhere that they're using too much
1:23 weight and obviously they're killing the
1:24 form with that that's they're struggling
1:27 to lift that weight. They're swinging
1:29 their backs. They're getting injured and
1:32 the the this is just a whole chain of
1:35 problems is caused by this ego training
1:38 and ego approach. They never achieve
1:40 that constant tension of the back on the
1:42 back. they never connect with the
1:44 muscles. So mind muscle connection
1:47 doesn't exist. So stop using weights
1:50 that you cannot control. Basically focus
1:53 on slow uh continuous tension and make
1:55 sure that you feel every movement, every
1:57 part of the movement. This is the only
1:58 way to train your back not just
2:02 successfully but also safely. Uh number
2:05 two mistake is uh not feeling back
2:07 muscles. So by using all these heavy
2:09 weights, they're just chalking the
2:11 weights up and down and they absolutely
2:14 have no control over the movement that
2:15 actually brings them to the point that
2:16 they never feel the muscle that they're
2:18 training. So if you're training pulling
2:20 movements, you should be able to feel
2:22 your pulling muscles like latisimus
2:24 dorsai muscles like terrace major
2:27 terrace minor. But if you're doing
2:28 rolling movements, obviously your
2:30 trapezius muscles, middle of the back,
2:31 you have to stretch, you have to
2:34 contract fully in order to get that mind
2:35 muscle connection. So if that doesn't
2:38 happen, if you can't feel your back, uh
2:41 you will never get strong and uh
2:44 welldeveloped back. Um mistake number three,
2:46 three,
2:48 ignoring the overall development of your
2:51 back muscles, especially ignoring the
2:54 lower back. So lower back is is most of
2:56 the time the most neglected part of of
3:00 the back. So um
3:02 in this video I will show you five
3:05 exercises that will actually cover every
3:10 area of your back. So uh
3:12 why a strong back matters? Because
3:15 strong back will help you improve your
3:17 posture. Uh it will help you enhance
3:20 your uh athletic performance and your
3:23 daily activities and also help you
3:25 increase confidence and overall
3:28 well-being. So having a stroke back is
3:30 extremely important and everybody who
3:32 has back problem and back pain can tell
3:35 you that. Um now in order to understand
3:38 the best exercises for back we need to
3:40 understand the anatomy of your back
3:45 muscles. So back is made of of quite few
3:47 uh different muscles but the most
3:50 important ones to to to understand
3:52 especially regarding this video are
3:54 latisimus dorsay muscles. They're big
3:58 muscles on the back. Uh also uh
4:00 trapezius muscle which is the muscle in
4:02 the middle. It makes coupulus going in
4:05 and out. And uh very important obviously
4:07 spinal erectors and these are the
4:10 muscles that keep the spine erected. So
4:12 if these muscles are weak, we talking
4:13 about the lower back especially this is
4:15 the ma these are the main muscles of the
4:17 lower back spinal erectors. If they are
4:19 weak then obviously your spine can
4:21 deteriorate. you can you can start it
4:24 can start causing a bending of of the
4:26 spine and and
4:28 countless number of problems that can
4:32 that can develop later.
4:34 Now understanding back anatomy obviously
4:36 help us to identify the most effective
4:38 exercises. So when it comes to the
4:40 pulling muscles, the most effective
4:44 exercises there are pull-ups and pull
4:46 downs and obviously variations. When it
4:51 comes to uh rowing, when it comes to um
4:53 uh uh rowing exercises, the most
4:55 important exercises are are obviously
4:57 bent over rowing, cable rowing, machine
4:59 rowing and different variations. And
5:01 when it comes to the lower back or
5:04 spinal erectors, uh the the key
5:07 exercises are uh deadlift and
5:11 hyperextension. So this exercises will
5:14 actually help you avoid back problems
5:16 and even if you have them, it will help
5:18 you to fix them and to improve your
5:21 condition. So these exercises are
5:24 extremely important and they need to be
5:27 uh used consistently. You can't just
5:29 train couple of months and then stop
5:30 again for a month and continue for three
5:32 months and stop for two months. It just
5:34 doesn't work like that. So exercise
5:36 program that I'm going to offer you now
5:39 on selection of exercises is critical
5:41 for you and has to be part of your
5:44 lifestyle. So you have to do them
5:47 consistently month in month out. Now let
5:48 us start with the number one exercise
5:50 pulling exercise for back. This is
5:53 something that I have done uh from the
5:54 very beginning and it helped me to
5:56 develop great back as you can see on
6:00 these images from the very early uh days
6:03 I I used to uh have a very good back but
6:08 only thanks to this uh pull-up exercise.
6:10 So as you can see in the video
6:12 you the most important part of this
6:14 exercise full stretch at the bottom. So
6:15 you have to stretch your back at the at
6:18 the bottom and then lift yourself up as
6:20 much as you can possibly touching the
6:21 back with your chin. You don't you don't
6:24 have to go further up. And uh this
6:25 exercise is something that I would
6:29 advise to do in let's say four sets for
6:33 10 to 12 reps. Now uh for people who
6:35 cannot do pull-ups, right, it's not the
6:38 end of the world. Not many people can do
6:41 pull-ups anyway. You can still benefit
6:43 greatly by doing pull downs. So pull
6:46 downs everybody can do. So uh as you can
6:49 see in this in this uh clip I'm
6:51 performing pull down with a wide grip.
6:54 So obviously if you cannot do pull-ups I
6:56 will advise you to perform pull downs.
6:57 As you can see the most important thing
6:59 again is to fully stretch your arms to
7:01 the at the top and then bring that bar
7:04 down to your chin and uh obviously
7:06 control the movement. So you you should
7:09 feel every part of the movement. Uh
7:11 squeeze your back at the bottom fully
7:13 stretch at the top. never stopping
7:15 through the motion. So you need to have
7:17 that continuous tension throughout the
7:20 set. I would again advise anywhere from
7:24 8 to 12 reps uh during uh this exercise.
7:26 So either pull-ups or pull down that
7:28 will be number one exercise in your back
7:30 routine. This exercise will help you
7:34 activate mainly latisimus dorsai
7:37 muscles. Now the exercise number two is
7:39 my favorite uh rowing exercise and this
7:43 is bent over barbell rowing. So this
7:45 exercise I also advise in four sets
7:48 anywhere from 8 to 12 reps. And uh as
7:52 you can see on the clip you have to
7:54 fully stretch your arms and then fully
7:55 contract. You have to bring that bar
7:58 very close to your legs and almost touch
8:01 your abdominals with the bar. That means
8:03 this is the end position. Fully
8:04 contracted. You want to squeeze your
8:06 back there and then go again. As you can
8:08 see, I control the weight throughout the
8:10 motion. There is no dropping. There is
8:13 no lifting. I'm almost parallel with the
8:16 floor, which allows me to activate my
8:18 trapezius muscles and also other muscles
8:22 like roboids and rear delts fully. If
8:24 you move your body up further up, you
8:26 will uh engage more your upper body
8:29 muscles but not most of your back part
8:34 of your uh rowing muscles as uh as
8:36 trapezius muscle again and roboids and
8:38 rear delts.
8:42 So uh the third exercise that I advise
8:44 is close grip pull down. Now this
8:46 exercise will allow you to stretch
8:49 further up your back because grip is not
8:53 wide is is is closer. So you will uh uh
8:57 uh engage more your terrace major and
8:58 terrace minor. These are the muscles
9:00 that actually sit on the top on of your
9:03 back. You can see those muscles clearly.
9:05 They're sitting on the top of your
9:06 latisimus dorsai muscles. You can
9:08 clearly see them on in this clip. So
9:10 when I perform again the same principle
9:12 applies full stretch and full
9:15 contraction in non-stop motion this is
9:17 very important you have to create that
9:19 mind muscle connection and without a
9:21 constant tension and without
9:24 interruption this uh this is not going
9:26 to happen. So you have to fully focus
9:29 and concentrate when you when you extend
9:30 your muscle your your arms you're going
9:32 to feel your back stretching when you
9:34 contract fully you will feel it
9:36 literally every muscle fiber on your
9:38 back and only then you will start
9:40 benefiting from all these exercises so
9:43 full control full extension full
9:46 contraction again four sets 8 to 12 reps
9:48 now the fourth exercise that I would
9:51 advise in in in your uh program for
9:54 building a strong and uh muscular back
9:58 is uh cable rowing. So you can see me in
10:01 that clip doing this movement again. I
10:03 fully stretch my arms and then fully
10:06 contract almost touching my body with a
10:10 with a grip. Uh this exercise will now
10:12 allow you to stretch further your
10:14 trapezius muscle because the grip is
10:15 closer. So you can stretch a bit more
10:18 than when you do barber exercise. uh
10:20 when you pull back try not to pull back
10:23 too much because this will uh take uh
10:26 tension from the back down to your lower
10:28 back muscles. This exercise is not for
10:31 the lower back is for the trapezius
10:34 muscle mainly and uh again it should be
10:37 made done in perfect control with
10:39 constant tension, full stretch, full
10:43 contraction. Four sets uh anywhere from
10:46 8 to 12 reps. Now the last exercise in
10:49 your back program is exercise that
10:51 focuses on your lower back mainly on
10:54 your spinal rectus. As I mentioned this
10:56 is the problem number three. People most
10:58 of the time neglect this part of the
11:00 back and then later on they have a lot
11:01 of problems with their lower back. Most
11:03 of the time when people have problem and
11:06 back pain is usually lower back pain and
11:08 this is because of of the weakness of
11:11 that part. Strong back cannot be bad
11:15 back. Only weak back will bring you pain
11:16 and discomfort. So in order to avoid
11:18 that, you want to do this exercise in
11:21 every single back session. So either
11:24 you're going to do bent over uh uh
11:27 deadlift or you will do hyperextensions.
11:30 So in this clip you can see me
11:33 performing deadlift. Uh very important
11:36 thing to understand. I'm not using some
11:38 extremely heavy weights and I'm not
11:41 dying performing this exercise. I'm
11:43 performing this exercise exactly the
11:45 same like every other exercise. I want
11:49 you to do 8 to 12 reps. All right? In
11:52 controlled fashion as I'm doing it. You
11:54 want to stretch your back at the bottom.
11:55 Lift the weights all the way up and
11:58 stretch again. So make sure that you are
12:02 using your lower back mainly. Right? If
12:04 you squat too too much and if you put
12:08 some s extra heavy weights, you will be
12:11 using the whole body, not only your
12:13 lower back, but everything else will
12:15 take over. Your legs will get in, hip
12:18 muscles which are very strong, glutes,
12:21 your trapezius, your shoulders,
12:23 everything will go in and lower back
12:27 will actually do uh much less work. So I
12:29 am not advising that. My way of doing
12:31 deadlift is a is is like everything
12:34 else. You have to focus on the muscle.
12:36 You have to feel the muscle. You have to
12:38 get that mind muscle connection and you
12:41 have to perform in constant tension 8 to
12:44 12 reps in four sets. Only then you will
12:47 feel your lower back but not everything
12:50 else. It's just the exercise that will
12:53 help us strengthen our lower back. So
12:54 when you see this power lifting
12:57 movements and all these people lifting
12:58 those huge weights, screaming and dying
13:00 to perform a single rep with two three
13:03 reps and then drop on the floor and and
13:06 act like kids in the supermarket. Uh
13:09 forget about this. This is dangerous and
13:10 this take you this will take you away
13:12 from the gym for a long time when you
13:15 get injured. So deadlift should be
13:17 considered like every other exercise.
13:21 Now good alternative for deadlift is
13:24 obviously um hyperextension. You can
13:26 perform this exercise as well. You can
13:30 do four sets. Now because you I advise
13:32 you only to do your uh own body weight
13:35 sometimes to use just a 10 kg plate or
13:38 not more than that maybe 15 and be in
13:41 the range of 10 to 20 reps because uh
13:45 that exercise is is very good uh is very
13:47 isolating and you will feel your lower
13:50 back greatly. So I would suggest four
13:53 sets 10 to 20 reps. Make sure that you
13:55 fully stretch at the bottom and fully
13:57 lift yourself at the top squeezing your
14:00 spinal erectors as much as you can fully
14:02 contracting them.
14:06 So guys uh I think that uh I have
14:09 delivered the message. Now let me recap.
14:10 There are three major mistakes that
14:13 people do and for that reason they don't
14:17 develop strong and big muscular back.
14:19 Reason number one, ego training and
14:22 lifting weights which are too heavy.
14:24 Reason number two, uh
14:26 uh
14:28 not feeling back muscles because of the
14:30 wrong form. They're just performing
14:32 mechanical movements but there is no
14:34 mind muscle connection. This is very
14:38 wrong and also it's very dangerous. And
14:40 mistake number three, ignoring
14:44 development of the lower back. So uh in
14:47 order to fix this problem and avoid
14:49 having lower back problem or back
14:52 problems in general, the best exercises
14:56 to do are either pull-ups or pull downs
15:00 for latisimos muscles. Bent over rowing
15:04 for trapezius, rear delts and roboids.
15:08 Then close grip pull down for terrace
15:10 major, terrace minor.
15:12 And then uh as a fourth exercise we have
15:15 cable rowing which is exercise that
15:17 allow a little further stretch of your
15:20 trapezius muscles and obviously a little
15:22 bit more uh contraction. The fifth
15:25 exercise is the exercise for your lower
15:29 back. So hyper extensions or deadlift.
15:31 So these five exercises performed in
15:34 four sets 8 to 12 reps each apart from
15:37 hyperextension with I advised 10 to 20
15:39 reps is everything that you should do
15:43 once a week and consistency
15:45 will give you great benefits. So you
15:46 will you will never have any back
15:48 problem if you perform this five
15:53 exercises in your back uh routine. So um
15:55 uh I hope that you have enjoyed this
15:58 video and if you did please subscribe if
16:00 you didn't and also please like this
16:02 video and send me your comments because
16:04 this really helps our community. And for
16:08 those guys who are obvious interested in
16:12 in developing deeper their knowledge, I
16:14 have published nine ebooks and they're
16:16 all available on my website. You have
16:18 the link down in the comments. So, if
16:20 you're interested in expanding your horizons,
16:21 horizons,
16:24 please visit my website. Those ebooks
16:27 are written for you. And uh I hope to
16:29 see you in the next video. Until then,
16:43 [Music] Heat. Heat.
16:45 Heat. Heat. [Music]
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