Back Training Basics (The Movement Patterns) Day 1095 Part-2

20250409 Day 1095 Part-2

Post-Conditioning Back Small Workout

First, I did 5x sets Hammer Strength 45 Degree Bi-Lateral Horizontal Row 10+ reps/set

Rows meaningfully contribute to the thickness of the back and somewhat to the width, whereas vertical pulling largely biases width with less stimulus to the areas that thicken. Thus, for raw strength and/or weight gain, rowing movements are your best bang for your buck in terms of back development. If I only do one pull, it’ll be a row of some kind

Second, for a vertical pull, I did 5x sets to technical failure (requiring body English to complete another rep) of Strict, Cambered Fat Bar Pull-ups. Pull-ups of all kids are a fantastic exercise because they’re one of the few that always seem to yield significant ROI regardless of how good you get at them. Additionally. With the myriad variety, there’s always a version adjacent to your regular go-to pull-up that you can switch to for a bit of novelty within a familiar movement pattern

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