Ernie Taylor's
Favorite Back Workout
Originally featured in: Flex November, 1999
Volume: Do two
warm-up sets with a light weight for 15-20 reps. The warm-up sets are
required because this is the first exercise of the back workout; you
will need to prepare the targeted muscles for the rigors of the
exercises to come. Follow with one heavy-duty set of eight to 10
repetitions.
FAVORITE #2:
Wide-Grip Cable Rows
Style Points: The wide-grip style helps add thickness to the lats and
middle back while also bringing the lumbar region into play. I prefer a
straight bar to a cambered bar, as the former will help to produce an
optimal contraction. I stretch my back at the outset. My hands touch my
knees as I stretch forward, then I come up to a point where my back is
at a 90-degree angle as I bring the handles to my lower abdomen.
I hold the contraction for two seconds, putting my energy into
prioritizing the lower lats and Christmas tree, then release and stretch
out my back by holding the negative for two seconds.
Volume: Do two heavy-duty sets of 12 reps. I'm limiting the number of
sets to ensure that you will have enough energy to do all of five
exercises with strict form.
FAVORITE #3: Hammer
Strength Rows
Style Points: This is the machine equivalent for the one-arm dumbbell
row. In my book, it's a vast improvement over using dumbbells because
the strictness of the movement equates to a wider wingspan for your
lats. Suffice it to say, the wider your lats, the more impressive your
physique.
I favor the unilateral (one arm at a time) technique, as it allows for
a better contraction and a more complete stretch. Keep your chest
against the pad throughout and begin with your arm fully outstretched.
Pull the bar in toward your chest and squeeze, hold for two seconds,
then return to the stretch position.
Volume: Do one set (with each arm) for 12 heavy-duty reps.
FAVORITE #4: Lat
Pulldowns to the Front
Style Points: I consider this a polishing-off-the-back exercise for
quality. I never waste my time with the behind-the neck version because
it's an awkward movement that does very little for packing on muscle
size.
Doing your pulldowns to the front will work your lats more effectively;
you can take the bar down farther and go for a more intense contraction.
Pulldowns are the equivalent of chins, and either exercise will improve
your V-shape while putting the finishing touches on your lats.
A lot of people make the mistake of bringing the bar down only to chin
level -- I suppose they believe this is literally a machine-driven
chinup. For pulldowns, though, you must pull the bar all the way down to
your chest, squeeze, and hold for two seconds for a full contraction. It
is important to pull your elbows as far back as possible. Release, bring
the bar up slowly for the stretch, then drive it down fast to your chest
for contraction.
Volume: Do one set of 12 reps.
FAVORITE
#5: Hammer Strength Shrugs
Style Points: Dorian taught me to train traps on back day for the sake
of efficiency. An intense back workout brings the traps into play as it
is, so why not do your heavy shrugs while the muscles are warmed up and
ready to go?
The Hammer Strength shrug machine offers all the muscle-growing
benefits of barbells and dumbbells, with the bonus of added support for
a stricter movement and a more complete contraction of the traps. Strap
yourself onto the handles and raise your shoulders as high as possible
(don't rotate your shoulders; this is a straight up-and-down movement),
visualizing your traps touching your ears. Hold and squeeze at the top
for two seconds, then release and lower to the bottom.
I also do Hammer Strength reverse shrugs. Bring your shoulders back a
touch, then raise them as high as possible while squeezing and
contracting at the top for two seconds. Release and lower to the
bottom.
Remember that the movement is completed by raising your shoulders, not
by consciously lifting the handles.
Volume: One set of shrugs for eight to 10 reps, followed by one set of
reverse shrugs for six to eight reps.
