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Fitness

Stronger Lats for Stronger Lifts

Use these six exercises to build a bulletproof upper back.

Mike Dewar

Written by Mike Dewar Last updated on February 17, 2016

Back development (or lack thereof) can tell you a lot about a lifter. Regardless of the sport, a strong back is fundamental to peak performance. Without full development of the lats, erectors, traps, and rhomboids, your lifts will falter, performance will plateau, and injury will ensue.

The lats, traps, rhomboids, and erectors are all categorized as “the back.” Many lifters train pull-ups, rows, and shrugs mindlessly, instead of taking the time to understand the back’s role in nearly all of the formal strength and power lifts.

Add these exercises into your warm-up routines, strength sets, or corrective segments, and facilitate those gains.

Vary the width of your hands when training pull ups to mimic different lifting grips.

6 Exercises to Build a Bulletproof Upper Back: Supine Banded Rows

When: Warm Up and Corrective Segments

Why: This banded variation is perfect for teaching the lats to stay active while simultaneously disengaging the traps, neck, and anterior muscles of the body.

How: 2-4 sets of 15-20 extremely controlled and contracted rows.

6 Exercises to Build a Bulletproof Upper Back: Banded Pulldowns (Kneeling or Seated)

When: Warm Up and Corrective Segments

Why: This banded variation allows a lifter to pack the lats tightly at the bottom of the pull, increasing activation of the middle and lower lats.

How: 2-4 sets of 15-20 extremely controlled and contracted pulldowns.

6 Exercises to Build a Bulletproof Upper Back: Pause Pull Ups

When: Warm Up and Strength Sets

Why: Pause pull ups are some of my favorite exercises to engage the lats for deadlifts, squats, cleans, and snatches. Additionally, varying the grip widths allows me to mimic my lifting grips.

How: 2-4 sets of 1-10 reps. Repetitions can be higher or lower depending on the hold times at the top of the pull up. Think quality over quantity, as endless reps will result in poor form and minimal lat engagement.

6 Exercises to Build a Bulletproof Upper Back: Retraction Rows

When: Corrective Segments

Why: Scapular retraction is needed to anchor the scapulae, allow proper shoulder girdle support, and enhance the stabilization powers of an erect torso. Over time, the rhomboids (muscles that control scapular retraction/protraction) can be weakened or out-performed by the anterior parts of the body (delts and pecs). Performing the rows will strengthen the rhomboids and promote better “packing” of the lats and back.

How: Once you have learned the basics, I recommend performing heavier loading of 2-4 sets of 8-15 repetitions. Feel free to hammer the back, as long as you are locked in.

6 Exercises to Build a Bulletproof Upper Back: Front Rack Holds and Dips

When: Strength Sets

Why: Lat engagement is pivotal in the front squat, clean, and jerk positioning. Too often people fail to rely on the lats and erectors for support, and instead find themselves collapsing like turtles in their lifts. This gem will not only allow you to stabilize loads with the lats, but also will build confidence and comfort under heavy loads. Additionally, you can add a slight dip to simulate the jerk dip and challenge stability under movement.

How: After front squats, take a few sets and build up to a heavy 10-15 second hold, working on bracing the core and settling the lats and traps down the back.

6 Exercises to Build a Bulletproof Upper Back: Bent Over Dumbbell Shrugs

When: Strength Sets and Corrective Segments

Why: The traps and rhomboids help anchor the scapulae and counter the anterior chain, providing postural support and muscular symmetry. By doing these on a slight forward lean/bend, the angle of pennation (angle the muscle fibers run) is more aligned, resulting in greater muscular development and reinforcement of recruitment.

How: 2-4 sets of 15-20 repetitions at a controlled pace. The key is to fully contract and focus on alignment at the top of the shrug.

Due Diligence for Gains

Muscular development in the upper posterior chain (lats, traps, rhomboids, and erectors) will result in postural improvements, injury prevention, and improved athletic performance. Understanding the role of these muscles in all barbell strength and power lifts, bodyweight training, and sport-specific movements will help athletes and coaches achieve next-level performance and health. Lift on, my friends!

More Ways to Bulletproof Your Upper Back:

  • An Easy Method to Teach a Perfect Weightlifting Start Position
  • Understanding and Growing the “Wings” of Your Upper Body
  • 3 Mobility Drills for Solid Overhead Lifts
  • New on Breaking Muscle Right Now

Photo courtesy of Mike Dewar.

Mike Dewar

About Mike Dewar

Mike is an Assistant Coach of Strength and Conditioning at New York University (NYU) and the Co-Founder and Director of Strength at J2FIT Human Performance. J2FIT (Journey to Fitness) Human Performance is an elite strength and conditioning brand specializing in providing high-quality training programs, sport specific training, educational content, and personal and team training.

Mike is the Founder of The Barbell CEO, a lifestyle brand devoted to the strongest coaches, entrepreneurs, and minds. Additionally, he is the Co-Founder of The Fittest League, a community-based fitness group and podcast set out to explore and explain the most effective means of fitness.

Mike has a vast experience in elite training and nutrition, holding a Masters and Bachelors in Exercise Physiology from Columbia University in New York City. Mike is a nationally recognized Certified Strength and Conditioning Specialist (NSCA CSCS), USAW Coach, and Sports Performance Nutrition Coach (Pn1). Additionally, Mike is a sponsored ReebokONE Fitness Ambassador and offers exclusive coaching content for Olympic weightlifting, barbell and powerlifting training, and sport-specific strength and conditioning training.

Mike specializes in Olympic weightlifting, barbell strength training, and sports performance. His training philosophy is to create the most athletic individual possible through a blend of Olympic weightlifting, barbell strength and powerlifting, volume training, and metabolic conditioning, ultimately creating a sound athlete for on and off the field.

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