The Elite Physique

Back Exercises for a Fitness Competition

Interesting Back Exercises for a Fitness Competition

Back Exercises for a Fitness Competition

Many female athletes are looking for effective back exercises for a fitness competition.  While the back is not always a neglected body part, many people tend to put more emphasis on frontal body parts.  Typically the chest and biceps get the most attention.  That’s because they are in full view 100% of the time.

But, if you want to build the total package you need to give all your body parts 100% attention.  In this short article we’ll discuss how to bring a weak back up to par and make it a strong muscle group.

Build Your Back Exercises From The Ground Up

You need a strong core to train for a bodybuilding competition.  Your core is made-up of your lower back and abs. These two muscle groups need to be trained and they need to be strong.  The start to building a strong lower back is to include deadlift in your back workout.  Since deadlifts are an exercise that requires technique, you might consider putting it first in your back workout.  This way you hit it first when you are fresh. There will be less chances of error or injury since you won’t be fatigued.

  • Deadlifts – 4 sets of 10-12 reps

Back Exercises for Width

Next, to add width and shape to your back.  In order to build that head-turning v-taper  you need to include lat pulldowns, pullovers, or chin-ups.  Most athletes aren’t even doing the pulldown correctly.  They miss an entire portion of the rep.  While partials do have their place, continual half reps build half a muscle.  The movement of the lat pulldown, or any other lat movement, is a full stretch and full contraction.  Roughly, 98.7% of the lifters are not getting the full stretch.  Here’s a tip, get that full stretch between each contraction and watch your lats grow like weeds.

  • Lat Pulldowns – 4 sets of 10-12 reps

Back Exercises for Thickness

Now that you have the lower back going strong with deadlifts and working on the width with lat pulldowns, it’s time to work on thickness.  Any rowing movement works the thickness of the back.  Include exercises such as seated row, bentover barbell and dumbbell rows, T-bar rows, etc.  Just as with any other exercise you have to get that full stretch and full contraction.  Most people aren’t getting that full stretch with the rows.  Make sure you are and watch your back grow in thickness.

  • Bentover Barbell Rows – 4 sets of 10-12 reps

Here’s Another Secret Tipred arrow pointing down

Now that you have some pretty good information on effective back exercises for a fitness competition take charge and kill your training.  Get and keep your focus.  Train hard.  If you want to really boost your training, see below…


Take Your Training to the Next Level

Now, join over 73,000 other figure and fitness women and start taking your physique to the next level.  Get my FREE Contest Prep Crash Course and start making changes as soon as this week.  Click the link below for instant access...

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Karen Sessions NSCA-CPT

Take Your Training to the Next Level

My name is Karen Sessions and I am a life-time natural female bodybuilder, multi-certified fitness instructor, author, specialist in performance nutrition, and a success coach. I've been in the fitness industry since 1988! I teach people Just Like You how to transform their bodies, get in shape, build muscle, lose fat and compete in Bodybuilding, Physique, and Figure Competitions. When you have the CORRECT information you can have total confidence and turn your dreams into reality... and I can help transform YOUR body. I have helped THOUSANDS of clients reach their goals and I can help you, too. Be sure to grab my free gift above so you can start moving toward your goal.

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