The problem with back training is that we cannot see the muscles being trained, which often leads to their underdevelopment. Therefore, success in back development depends on how well we can make the connection between the muscles and the mind.

To strengthen the back, it is important to keep it in a strong position to minimize the risk of injury. This position is similar to when we lift a heavy box off the ground. Do not slouch forward and do not arch your back back too much. Keep your back straight, chest out and shoulders back.

Practicing the scapulae movement daily will help hone this technique.

Here are some exercises that will help:

Shoulder Training:

• Drop Sets

• Rest Pause Training

• Giant Sets

Shoulder Strengthening:

• Side Dumbbell Laterals

• Dumbbell Shoulder Press

• Rear Dumbbell Laterals

• Military Press Above The Head

• Front Dumbbell Raises

• 45 Degree Bench One Arm Side Laterals

Strengthen your back:

• T-Bar Rowing

• Seated Cable Rowing

• One Arm Cable Rowing

• Bent over Barbell and Dumbbell Rows

• Bent over Shrugs

Widen your back:

• Chin-Ups

• Cable Pull Downs

• Cable Pull Down Shrugs