Fitness Volt
  • Bodybuilding
  • Strongman
  • Powerlifting
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • 2023 WSM
      • Arnold Classic
      • Mr. Olympia
      • Results
    • Fitness Calculator
    • Mastering The Deadlift
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
  • Bodybuilding
  • Strongman
  • Powerlifting
  • Workouts
    • Training
    • Exercise Guides
    • Workout Plans
    • Celebrity Workouts
    • Training Programs
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Nutrition Tips
    • Supplements
    • Food Facts
  • Reviews
  • More
    • CrossFit
    • News
      • 2023 WSM
      • Arnold Classic
      • Mr. Olympia
      • Results
    • Fitness Calculator
    • Mastering The Deadlift
    • Profiles
    • Motivation
    • Videos
    • MMA
No Result
View All Result
Fitness Volt
No Result
View All Result
Workouts

Back In The Day: Arnold Schwarzenegger’s Back Training Tips

F.V. Team

Written by F.V. Team

Last Updated onJanuary 19, 2018

The Back consists of a number of interconnected, powerful muscles, like the latissimus dorsi, teres major, rhomboids and trapezius. While specific isolation exercises target each of these, creating a thick, massive back requires multijoint moves designed to hit all of these muscles.

Pull-ups, lat pulldowns and cable rows are part of a complete back program, but here are four exercises I believe to be the most effective for building back mass and thickness.

MU102-ANOLD02

Deadlifts

Deadlifts work a number of different muscles, including the back, lower back and legs, and they’re highly effective in creating a strong, thick physique. Here’s how to do this exercise: Stand in front of a loaded Olympic bar with your feet about hip-width apart. Then squat down with your back at about a 45-degree angle to the floor and grasp the bar with an alternating grip, slightly wider than shoulder width. Keeping your abs pulled in tight, pull the weight upward by pressing down with your legs; continue the lift until you’re standing upright, the bar at arms’ length in front of you.

With a controlled movement, reverse the motion and lower the weight back down to the floor, using your legs as much as possible.

Bent-Over Rows

Unlike deadlifts, this exercise focuses almost entirely on the back. To perform it, grasp a barbell with an overhand, wider-than-shoulder-width grip and bend at the waist until your upper body is almost parallel to the floor. Keep your knees slightly bent and the bar at arms’ length. Moving only your arms, pull with your lats to bring the bar to your abdominals (not your chest), squeezing your muscles hard for a count at the top, then lower.

T-Bar Rows

Not enough bodybuilders do this exercise these days, but it was always one of my favorites. Stand with your knees slightly bent and grasp the handles of a T-bar machine. Position your torso at about 45 degrees to the floor with the weight at arms’ length.

Without moving your upper body, bring the weight up to touch your chest and hold for a moment at the top, then lower it under control to the start.

One-Arm Dumbbell Rows

This exercise allows you to work each side of the back independently. Put one knee on a bench, lean forward and brace yourself with the same-side arm; hold a dumbbell at arm’s length in the other. Keep your body steady as you lift the dumbbell to your hip, then lower.

Back Talk

To emphasize thickness and size, do this routine of power movements every second or third back workout.

 ExerciseSetsReps
1.Deadlift46-8
2.Bent-Over Row38-10
3.T-Bar Row38-10
4.One-Arm Dumbbell Row310-12
5.Wide-Grip Pulldown *310-12

* While used primarily as a back widening exercise the pulldown also helps add thickness to the back.


Author: Arnold Schwarzenegger
References:
http://www.flexonline.com/
COPYRIGHT 2011 Weider Publications
COPYRIGHT 2011 Gale Group

Stay on top of the latest fitness news and updates by adding Fitness Volt to your Google News feed: Follow us on Google News You can also follow us on Twitter, Facebook, Instagram, and YouTube for even more content.
Facebook Twitter Reddit Flipboard LinkedIn Pinterest
Categories: Back Workouts
Previous Post

WATCH: Victor Richards The Uncrowned King Of Bodybuilding

Next Post

WATCH: How To Estimate Your Body Fat Percentage Part.2

F.V. Team

F.V. Team

Fitness Volt Team, Your #1 source for workouts, news, analysis, opinion, and entertainment in bodybuilding & fitness sports.

Related

Ronnie Coleman Explains About The Upcoming Surgery

Workouts For The Busy Bodybuilder

Imagine you walk into your local gym ready to crush it and it’s packed to the rafters. And the squat...

Captains Chair Exercises

Ten Captain’s Chair Exercises for a Sculpted Midsection

Mention the captain’s chair to most gymgoers, and they probably won’t know what you’re talking about. Yet their gym has...

At Home Tricep Workouts

At Home Tricep Workouts & Exercises To Build Muscle

Developed triceps can significantly improve your physique’s aesthetics by adding size and thickness to your upper arms. Besides the cosmetic...

Glute Bridges For Lower Back

Lower Back Calisthenics Exercises and Workout

Weak, painful lower back? Fix it with calisthenics! Calisthenics, or bodyweight training, is one of the most accessible, convenient workouts...

Calf Training With Dumbbells

Calf Workouts With Dumbbells For Monstrous Lower Legs

For many trainers, the calves are the most stubborn body part; no matter what they do, they just can't get...

Leave a Reply Cancel reply

Your email address will not be published. Required fields are marked *

Latest

Powerlifter Amélie Mierger (+84KG) Locks Out a 165-kg (363.8-lb) Raw Bench Press Unofficial IPF World Record

Actor Michael Jai White Shares ‘Explosive’ Back Workout He Uses to Transform Body for Movie Roles

Dana Linn Bailey Shares Brutal Quads, Hamstrings, and Glute Workout w/ ‘Conditioning Finisher’

6 Intermittent Fasting Juice Recipes: Sip Your Way to Success with These Tasty Recipes!

Sam Sulek – Complete Profile: Height, Workout and Diet

Bodybuilder Evan Centopani Reveals Secrets to Building Muscle & Shedding Fat

Reviews

Best Pre Workout Supplements

20 Best Pre-Workout Supplements: Expert Review & Ranked (2023 Update)

Best Foldable Weight Benches

10 Best Foldable Weight Benches for 2023 (Review & Ranked)

Best Treadmills For Heavy User

10 Best Treadmills for a Heavy Person in 2023 (Review & Ranked)

Fitness Volt

At FitnessVolt.com Our mission is to help our readers to achieve their fitness goals, regardless of where you’re at on your journey, we are on a mission to educate You with the latest from strength and fitness space. Read more.

Email: sm(at)fitnessvolt.com

Disclosure: FitnessVolt.com has an affiliate relationship with different brands and is a participant in the Amazon Services LLC Associates Program. However, our reviews are based on well research backed analysis.

Follow Us

Trending Topics

  • Mr. Olympia
  • Bodybuilding
  • Strongman
  • Powerlifting
  • CrossFit
  • At Home Workouts
  • Bodyweight Exercises
  • Best Pre-workout
  • Best Fat Burners
  • Bodybuilding Diet
  • Bicep Workouts
  • Triceps Workouts
  • Chest Exercises
  • Back Workouts
  • Leg Workouts
  • Front Squat Guide
  • Calf Workouts & Exercises
  • Forgotten Exercises
  • Jefferson Deadlift

Calculators

  • Calorie Burning Calculators
  • IF Calculator
  • TDEE Calculator
  • Calorie Calculator
  • Keto Calculator
  • RMR Calculator
  • Macronutrient Calculator
  • Creatine Calculator
  • Wilks Calculator
  • EER Calculator
  • FFMI Calculator
  • IBW Calculator
  • LBM Calculator
  • Fat Intake Calculator
  • Calories Burned Swimming
  • Calories Per Meal Calculator

  • Food Nutrition Analysis
  • Carb Cycling Calculator
  • Weight Gain Calculator
  • Weight Loss Calculator
  • Calories Burned Calculator
  • Strength Standards
  • One Rep Max Calculator
  • Body Fat Calculator
  • EER Calculator
  • Weight Loss Percentage
  • Treadmill Calorie Calculator
  • Body Surface Area Calculator
  • Running Pace Calculator
  • Bench Press Calculator
  • Protein Calculator
  • Water Intake Calculator
  • Body Type Quiz
  • Steps to Miles Calculator
  • Calorie Deficit Calculator
  • Home
  • About
  • Jobs
  • Accessibility
  • Advertise
  • Contact
  • Syndication
  • Sitemap
  • DMCA
  • Copyrights
  • Terms
  • Privacy
  • Cookies
  • Disclaimer

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.

No Result
View All Result
  • Bodybuilding
  • Powerlifting
  • Strongman
  • CrossFit
  • Workouts
  • Exercise Guides
    • Arms
    • Back
    • Chest
    • Core
    • Legs and Glutes
    • Shoulders
    • Yoga
  • Training
  • Nutrition
    • Diet
    • Fasting
    • Diet Plans
    • Supplements
    • Nutrition Tips
    • Food Facts
  • Reviews
  • Fitness Calculator
  • More
    • News
    • Mastering The Deadlift
    • 2023 WSM
    • Arnold Classic
    • Mr. Olympia
    • Diet
    • Motivation
    • Videos

© Copyright 2010 - 2023 Fitness Volt IBC. All Rights Reserved.