Name: Playbook - Gareth Sapstead MSc CSCS - Back Thickness & Biceps
Uploaded: 2024-02-14T12:39:08.398Z
Duration: 65 min
Description: Back Thickness & Biceps

If you have trouble feeling your back work then try this! Isometric plate rows to start off with to really build that connection with your mid-back, followed by sone row variations hitting all angles. Biceps at the end for that Vegas pump!! (If you’re short of time then skip the Vegas pump).

Grab one, two or three 20kg/45lb plates. Row them up and drive them into the bench. Keep pressing hard against the bench for 20 seconds trying to really focus on your middle/upper back contracting hard. DO NOT just hold the plates there - Keep pulling hard into the bench for a strong contraction.

Plate Row Iso Hold

Set the bench to an approximate 30 degree angle. You can use an EZ bar for your feet as shown in the video as a “hack” to better lock you in. Focus should be pulling with your elbows and feeling through your mid/upper back. If you can’t feel the tension/sensation then you’re lifting too heavy.

Chest-Supported Dumbbell Row

Instead of using 20kg/45lb plates then use smaller plates but more of them. This’ll help increase your range of motion. We want zero body English on this one so drop the weight a little, steady your reps and really feel each row working your mid/upper back. 

Tip: The closer you can row your forearms to your thighs the better. If you need to then use a low back support.

Modified T-Bar Row

Use a plate loaded machine or Seated cable row. You want a Wide Overhand Grip (E.g., if using a cable row then try the latest Pulldown attachment and a grip around 2 inches wider than your bench press).

Wide Overhand Grip Row

Use an underhand grip about shoulders-width apart. Place a squat pad on the bar if you have access. Strict reps with chest to bar/pad every time. If you’re not able to get at least 10 reps then perform with your feet on the floor and knees bent (holding a flute bridge position as you pull up).

Inverted Row (underhand grip)

Seated or standing. Curl up using an underhand grip, pronate your grip at the top then lower down using a palms-down curl. 4-second eccentric/lowering phase. Squeeze your biceps/forearms hard throughout the lifting and lowering phase. Add a little flex of your triceps at the bottom if possible to elongate and load your biceps even more.

Accentuated Eccentric Zottman Curl

8 reps in first position (facing cable) immediately followed by 8 reps in the second position (facing away from cables). Focus one arm at a time in both positions before working the other arm. Watch until the end of the video to see both positions.