How Do You Do Isolation Back Exercises?
A great way to help spur growth is to focus on isolation exercises instead of compound ones. This puts the burden of lifting the weight squarely on your back. The following steps outline three effective exercises for helping you gain strength, mass and definition in your back. Lie face down on an incline bench. Let your arms hang straight down. Hold a barbell with a grip that’s about shoulder-width apart. Try to keep your stomach and chest flat against the bench. Pull the barbell up towards you, focusing on squeezing your upper back muscles. Hold for one second, then lower back down to the starting position. This is one rep. Perform 8 to 12 reps four times, with a minute break in between sets. Lie face down on an incline bench. Let your arms fall straight down while holding a dumbbell in each hand. Now shrug your shoulders, as if trying to pull your shoulders up towards your ears. Hold and focus on contracting your muscles, then slowly lower the weight back down. This is one rep. Perfo
