Welcome to the Get Fit Guys, quick and dirty tips to get moving and shape up. My name is Brock Armstrong, and I'm the Get Fit Guy.

In part one of this podcast, building a stronger back, we talked about the importance of having a strong and mobile back and how we can take steps to protect it by doing things like not walking like

a duck or doing more twisting and avoiding shoes with heels, working on our calf flexibility,

and strengthening our glutes.

In part two, we're going to put it all together with a killer back strengthening workout that you can start doing at the gym right away.

All right, as promised, here we go with a back building, not breaking workout.

If you've been following me and listening to these podcasts for a while now,

you will know that I am a huge fan of building functional strength first

and then muscle mass second. So with that in mind, here are six exercises that will help you

build a functionally strong and toned back. And those exercises are narrow grip chin-ups,

sub-scapular pull-ups, seated rope rows, bent over barbell row, one-arm arc dumbbell row, and standing T-bar row.

Now, don't worry, I'm going to break down each one of those one by one.

And we're going to start with each one of those one by one.

And we're going to start with number one, narrow grip chin-ups.

The narrow grip, or close grip chin-up, is a classic body weight exercise that increases

strength in the back and the biceps.

The narrow grip is also the grip where you will feel the strongest elbow flexion while simultaneously

targeting the middle of your back. That means that this grip will allow you to lift the heaviest loads

and recruit the inferior fibers of your lats. The underhand grip creates increased resistance in the biceps and the forearms,

which isn't what we're focused on, but it's still a nice added bonus. So keep your hands about

six to eight inches apart and focus on getting your lower sternum all the way up to the bar or

to the handles at the top of the movement.

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