Back Training Guide

Supported T-Bar Row

Alex begins his back workout with supported T-bar rows, noting that they are easier on the central nervous system compared to traditional barbell rows.

He explains that grip choice determines muscle focus: a 45-degree grip emphasizes the upper back and rhomboids, while a neutral grip targets the lats more directly.

He prefers to stand on his feet rather than keeping them on the pad for better control. The key cue is to pull through the elbows, internally rotating them at a 45-degree angle to engage the upper back effectively.

Alex advises against flaring the elbows and emphasizes starting each rep by shrugging horizontally before pulling through.

Barbell Row

Barbell rows are a foundational movement that helped Alex build most of his back size. He sets up similarly to a Romanian deadlift, loading tension in the hamstrings and glutes before rowing.

His preferred grip places the middle or ring finger on the knurling.

He maintains a 45-degree torso angle, keeping elbows close to the body and pulling along that same path.

This ensures maximum tension through the lats and mid-back without unnecessary strain. Alex highlights the use of the hook grip for better bar control and consistency.

One-Arm Plate-Loaded Row

Alex performs one-arm rows on a plate-loaded machine, avoiding bilateral execution to focus on each side individually.

He emphasizes keeping the shoulders relaxed and down throughout the movement.To hit the lats effectively, he stabilizes his body and drives the elbow toward his side, maintaining a neutral torso.

He stresses getting a deep stretch at the bottom and a strong contraction at the top, occasionally coming off the pad slightly to enhance range of motion.

Seated Cable Row

Seated cable rows are a staple for overall back development. Alex uses various attachments, such as V-grips and MAG grips, explaining that wider grips target the upper back while closer grips emphasize the lats and mid-back.

For lat width, he stays upright at a 90-degree angle, keeping elbows close to the body and pulling through them while maintaining a vertical posture. To target the upper and middle back, he leans slightly with the pull, adding a horizontal shrug to the motion.

Lat Pulldown Variations

Alex covers multiple grip options for the lat pulldown—wide pronated, neutral, and underhand (supinated). Wide grips emphasize the outer lats for width, neutral grips provide balanced activation, and underhand grips recruit more of the biceps and lower lats.

When training for aesthetics, Alex prefers staying vertical to isolate the iliac portion of the lats—the section that contributes to a broader “eagle-like” look. He focuses on pulling through the elbows, keeping them slightly internally rotated, and maintaining a slow, controlled tempo for full muscle engagement.

Close-Grip Pulldown

Using a V-bar handle, Alex targets the mid and lower back. He visualizes driving his elbows toward his quads to keep the bar path in front of him and sustain maximum lat tension.

An alternate method involves flaring the elbows and lifting the chest for more upper-back thickness. Both versions are effective; the choice depends on which part of the back the trainee aims to develop.

Single-Arm Cable Pulldown

Alex explains that this movement can be done with or without a bench. When performed properly, it’s excellent for isolating one lat at a time. The key is to pull at a 45-degree angle, keeping everything relaxed and avoiding shoulder elevation.

He leans slightly forward to enhance the stretch, maintaining tension from the lat through the tricep. The goal is to achieve a deep, controlled stretch followed by a strong contraction through the full range.

Straight-Arm Pulldown

Alex finishes with straight-arm pulldowns, calling them an advanced isolation exercise due to the mind–muscle connection required. He pulls primarily through the pinkies while keeping elbows slightly bent and chest upright.

The motion follows an arcing path rather than a straight line, matching the direction of the muscle fibers. This ensures maximum activation of the lats while maintaining constant tension throughout the movement.