Name: Playbook - Gareth Sapstead MSc CSCS - Width-Focused Back
Uploaded: 2024-02-14T12:39:53.913Z
Duration: 45 min
Description: Width-Focused Back

Full back workout with width/lats-focus. You’ll start with a little love for your mid-back with some iso-dynamic rows, followed by lats, lats and more lats. Enjoy (I know I did!)! Gareth

Static hold in the peak contracted position for 10 seconds, then follow with 6-8 reps. Drive back with your elbows and focus on sensation/tension through your mid-back. Bench height will be approximately 30 degrees.

Chest-Supported Rows (iso-dynamic method)

10-12 reps with an accentuated and controlled stretch. Use a cable attachment that allows a neutral grip. Notice the setup with your foot positioned and pressed into the seat of the bench. Allow for a full stretch at the top as you lean your torso forward. Drive your elbows down and lean back a little as you imagine bursting an orange between your arm pits to activate your lats.

Lat “Stretchers”

Place a bench in front of the cables for support. If you can’t mimic this setup then you may use a seated row using one arm at a time and with a lats-focused arm path (drive your elbow down towards your pocket, imagine pulling shoulder blade down)

Lats-Focused Cable Row

Superset with J Pulldowns. Use a narrow underhand grip. Lower down in 3 seconds, stretch, return to the top. If you can’t achieve the programmed reps with your own bodyweight then use an assisted machine or band assistance.

Superset: Accentuated Eccentric Chins

After the set rest for 90 seconds then return to chins. Use a cable and rope attachment (or a resistance band if it’s a more practical setup for you). Kneel on the floor and lean forward. Pull the rope down with a slight bend in your elbows, then pull in towards your hips so the path of the rope looks a little like a “J”. “Burst an orange between your arm pits” to increase focus on lats.