Back Attack

With 2004 12-Week BodyBlitz Winner Nigel Harwood

It’s time to hit the lats and traps as we continue our series with 2004 12-Week BodyBlitz Challenge winner Nigel Harwood. It wasn’t that long ago that Nigel was trapped in a rut of work and poor nutrition, filling the seams of his size-39 jeans (see his story in last month’s issue).

The ex-surfer used the Challenge to turn his life around and month-by-month we reveal his workout secrets.
This month Nigel focuses on training his latisimus dorsi, rear deltoids, erector spinae and rhomboids.

TIP: Parallel arms and stopping short of the shoulders will isolate the rear delts. If you go lower and extend your arms fully then the lats become more involved.

Okay, we’re getting into the shoulder workout here (see this exercise in coming editions of Australian IRONMAN) but there’s plenty of value for the upper back also. The rear delt machines now comes in a variety of formats. Grip the handles and keeping the upper arms and forearms relatively parallel to the floor extend outwards.

TIP: As you move upwards, focus on pulling your elbows down at an angle toward your rib cage. Once your lats have completely contracted at the top, slowly lower your body to the starting position. A spotter can assist the legs slightly if you need help on the last few reps.
It sounds simple, but technique is crucial for maximum gains. Grab the bar with a firm overhand grip. We suggest you keep your hands about twice your shoulder width apart as this works more of your lats, rather than your biceps. As he lets his body hang from the bar, Nigel prefers bent knees, however you can also perform with your legs straight. Slowly pull your body up so that your chin is above the bar and the top of your chest nearly touches the bar. Avoid arching your back or swinging. For a bigger hit, simply add a weight belt.

TIP: Stay seated and don’t jerk the bar down in an attempt to complete the repetition. For best results control the weight at all times.
The machine and exercise title says it all. Sit at the machine — some give you the option to kneel — with your palms forward (facing away) and thumbs up and hands about 20cm more than shoulder-width apart. Start by allowing the weight of the machine to stretch the back straight with the head up and eyes forward. Pull the bar straight down until it touches the chest while squeezing the shoulder blades together and keeping the body in the same upright position. Return to the starting position in a slow, controlled manner, making sure to get a full stretch in the back.

TIP: To isolate your lats do not bend forward, rather keep the back straight up and down and move only the arms and squeeze the back.

We recommend to start with a lighter weight to warm-up your lower back. Place your feet flat against the footrests and knees slightly bent. Bending only at the waist, lean forward, grasp the pulley handle with the palms facing each other. Keep your back straight and looking forward, slowly draw the handles back to the stomach while simultaneously leaning back at the waist until the torso is perpendicular to the floor. The handles should reach the stomach just as the upper body reaches the upright position.

TIP: Adjust the chest pad to allow a shoulders to stretch forward. The seat or grip should be adjusted to allow wrists to follow elbows.

Sit on the machine, keeping your abdominal muscles tight, shoulders back and chest up. Under control, pull the weight back while focusing on bringing the shoulder blades together. Stop just after the elbow joints are in line with the shoulders and reverse the motion. Lower the weight, stopping just before your elbow joints are straight and reverse the motion back. Keep a straight back during the exercise: This means a natural arch in your spine should be maintained.

TIP: Fight the tendency to stand up to help cheat the weight up — this can also strain the lower back. Also, do not dip the upper body down to meet the bar. This will reduce the effectiveness of the exercise and can also lead to lower back injury.

When done properly this is one of the more effective exercises for the back. Position the feet at hip width, toes pointed out. Hold the back at about 45-degrees up and lift the bar — by bending and straightening the legs only — to just above the ankles. Hold the head erect and tighten the spinal muscles. As the bar hangs, take a breath, keep the spine rigid and pull the barbell up to the chest with your back and shoulder muscles. Hold the bar at the chest momentarily and then slowly lower it back to the starting position.