Than A Jumbo Jet Or My Favorite Top Ten Movements

The back is a humongous group of muscles on your back side. Most tend to just think of the Latissimus Dorsi, as it is the biggest muscle back there, when speaking of back muscles. Yet, there are a number of supporting muscles that need development also. From your trapezius to your rear delts to your glutes, there are 11 some different muscles that contribute to a strong back.
But not being a rocket scientist, I am just going to keep our discussion focused on your lats, upper back, lower back, and spinal muscles.
Any program you put together needs to hit these four areas either directly or indirectly to build both strength and stability to your body. Your body works best in balance and looks better when everything ties in together.
Here are my top ten favorite back exercises,Air Jordan 9 For Sale in reverse order.
Hyperextensions - This is great exercise that hits everything on your backside from calves to lower back and right up your spinal cord. Talk about tying everything in; this exercise brings your hamstrings, your glutes, and your whole lower back all together. A key to a good movement is to really arch your back and flex your glutes at the top of the movement briefly before going down again.
Stiff arm lat pull downs - Not a power movement,Air Jordan 9 Cool Grey but you will really feel it in the outer edges of your upper lats under your armpits. Your arms are straight (can have a slight bend in elbows) and grip is shoulder width. The start position is eye level and movement is just to bring the bar down to your body, keeping the arms "straight" and stiff.
 Wide grip pull downs behind the neck - Not a power movement, the body should be kept straight up and down. Use a grip that is about 3 feet apart and pull straight down to the base of your neck. Keep the elbows back and flex hard at the down position. This is tremendous movement from rear delt to rear delt.
Neutral Grip lat pull downs - This may be the best lat stretcher out there. Grab the lat attachment that allows you to have a shoulder width grip with hands facing each other. Anatomically, I think this will really puts your lats in its best position. Pull the bar all the way to your chest for maximum benefits.
One arm dumbbell row - I love this exercise.Jordan 9 For Sale With one knee on a bench, head up, and back arched, pull the dumbbell up. But instead of just pulling up, use a sawing motion. At the down position, the dumbbell should be just forward of your shoulder. As you pull up, bring it so that in the up position the dumbbell is by your waist.