Tip A Simple Trick for Building a Bigger Back Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip A Simple Trick for Building a Bigger Back Pull like this to feel your back working like never before by Gareth Sapstead January 4, 2020January 6, 2020 Tags Training Rip the Handles Apart This is a cue you probably don't hear in many commercial gyms. It's a good one, and trust me, the equipment can take it. Your traps and rhomboids, on the other hand, might need some help in order to be up for the challenge. If you have trouble feeling your back working, then you'll want to try this exercise with that cue in mind. You're going to imagine ripping apart the cable attachments on your pulldowns and rows. This'll only work with cable attachments that allow a neutral grip, such as your standard seated row handle or a few single-handle attachments. A dual rope attachment will also work. Pull-Apart Pulldown So what's the deal with "ripping the handles apart" anyway? It will take tension away from your biceps and provide some extra back stimulation. You'll notice less elbow flexion and more of an outward elbow flare when doing these. That means more traps and rhomboids and less biceps. Grab the handles and initiate by driving your elbows in the direction you want to go: vertical, horizontal, or upright rowing actions all work. Speaking of rowing, now try this: Pull-Apart Row Don't lock down your scapula; instead let them do their thing and move naturally. The direction you pull will determine how your scapula move, so as long as you finish each rep with them fully engaged, it's all good. Because of the lack of elbow flexion and the width of your grip, you may find yourself finishing pulls a little short. That's fine, just don't screw it up by thinking you need to get your thumbs all the way to your armpits on every rep. Pulling further than your structure allows will cause your biceps and shoulder internal rotators to get too involved. Basically, just stop short. Programming There are two ways you could do them: Just use the same set and rep scheme you're working with right now and sub these in for your regular pulldowns... then expect some crazy back DOMS the next day. Use them to wake up your back at the start of a workout. These will help you isolate and actually feel the muscles of your back working... which means you'll have a more productive session with standard rows and pulls. Start with 2-3 sets of 10-15 reps. Remember the cue to help you find your forgotten traps and rhomboids. Getting your mind in those muscles will make you better able to stimulate them through some high-tension exercises later on. Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Insane Bodyweight Workout With Just a Pull-Up Bar Build your entire upper body with this challenging bodyweight workout. All you need is a pull-up bar, a little practice, and a lot of grit. Challenge Training, Exercise Coaching Tanner Shuck December 19 Training Top 7 Advanced Home Exercises Consider yourself advanced? Try these seven unique and highly effective exercises using only bodyweight and bands Training Nick Tumminello April 14 Training Tip Are You Ready to Olympic Lift The O-lifts are getting more popular, but some folks are jumping into them too fast. Here's how to know if you're ready. Tips, Training, Weightlifting Christian Thibaudeau February 6 Training Tip Low Cable Tri-Set for Delts and Arms Nail your shoulders, biceps and triceps with this series. Arms, Exercise Coaching, Shoulders, Tips Nick Tumminello July 27