Can’t Get a Muscular Back? Just Do THIS!!

Can’t Get a Muscular Back? Just Do THIS!!


If you have tried to build a muscular back but it just doesn’t seem to be responding, then you are going to want to watch this video. Here I’m going to show you how to get a bigger, wider back and to get all of the muscles in your back to stand at attention. The key is knowing how to activate each of these muscles fully and then develop them through the rest of your training.

As I did with the biceps and shoulders, I’m going to show you again how important the mind muscle connection is to developing the most muscularity as possible in any given muscle group. The back is no exception. In fact, because of all the muscles located in the back including the lats, traps, rhomboids, teres major, teres minor, infraspinatus, rear delts, erectors and more you will want to be sure you know how to activate them all.

The first thing to do is experience the feeling of an intense contraction in your back muscles. This can be accomplished by taking your elbows and tucking them as hard into your sides as possible. You should immediately feel the lats working if you do this properly. Now some people lacking a good mind muscle connection may not be able to feel this that much. There is no need for panic but you should be aware that you will need to work more on your ability to feel the contraction by doing this drill a few times every day.

The idea is to squeeze as hard as you can and see if you can develop a bit of discomfort in the muscle. If you contract but cannot feel any type of shortening discomfort or contraction then you likely are missing the mind muscle link that is helpful for bringing out and developing maximum muscularity, size and performance.

Next, you want to not just tuck your elbows into your side but then drive them back behind your body. This will engage many more of the muscles of the back including the scapular muscles and traps. See once again if you develop any type of discomfort when doing this. The idea should be that even if you didn’t on the first one you will on this one since it intensifies the muscles participation.

Finally you want to try and include a rotation to the movement. Here you will pull one elbow back and around your body to really feel the squeeze. If you still can’t feel any strong contraction then you definitely want to focus on getting better at doing this by frequently performing these three activations multiple times per day and week.

To hammer this home however I have a complete back workout activator called the Size in 6 Minutes workout for back. By alternating a lat pulldown variation with the bodyweight y press exercise you will be able to hit every single muscle in your back. The key is not to speed through your repetitions but rather work hard to squeeze every one of them hard, even if it means holding the squeeze for 4-5 seconds each time.

Go from underhand pulldowns to y presses, back to overhand squeeze pulldowns, y presses and two final variations of the pull down. See if you can keep it up for 6 minutes straight. This is not easy but it is a great way to reinforce the contraction that you are able to engage through the body weight version of the sequence. Once this is improved and you are able to start applying it to all of the other exercises you do like rows, pullups, chinups, etc you will be amazed at how much more muscular your back will be.

For more videos on how to build a massive back and the best back workout for wider lats, be sure to subscribe to our channel here on youtube and turn on your notifications so you never miss a new workout when it’s posted at http://youtube.com/user/jdcav24

49 Comments

  1. I remember two years ago (over the summer) when I first learned how to truly engage my back and my god was it a glorious feeling! Whenever I trained back my biceps and forearms would burn out and steal the pump, so one day I asked my older brother how he achieved such a good back aesthetic. He asked me if I felt it in my back and I was lost. I didn't think you could like your quads or biceps. He tried to explain it to me (i.e. the squeeze) but it didn't make much sense so when I gave it a try nothing changed. Don't be discouraged if you don't feel a change at first! Remember when you first tried to "pop" your pecs, it was impossible at first, but after trying over and over again eventually you were able to do it. Let me tell you, a back pump is the BEST feeling in the world and your first time will be miles beyond any other pump you've likely experienced. Also try to do the Y-presses we do them for our sport in college with just 5lb plates and my god these are difficult! I thought my back was strong because I can do weighted 45lb pullups for sets of 8, but trust me you got another thing coming once you try these! Good video Jeff!

  2. I love the last exercise stretch!! I got muscle knots on my back and the last exercise seem like a saviour!!

  3. I just got two sets of bands and WOW do they help with mind muscle connection. Using band variations I can feel and contract muscles I could never feel work so much before. I'm excited and I think this is the best investment I've ever made (aside from Bitcoin).

  4. so after all the shit people talked about Mike Chang, he was at least right about his squeezing towel rows.

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