Yes! There are many ways you can do your cardio workout while building a strong, sexy back. This not only saves you time in the gym, but it also challenges your fitness ability to a whole other level — improving your body composition and its functional efficiency.
Anything that challenges you can change you! It can make you stronger — make you better! Not to mention, this type of high intensity workout can burn some major calories in a small amount of time, speed up your metabolism and blast fat fast!
Proper form is KEY! So please refer to the tips below to prevent injuries.
Primary muscles worked:
Latissimus dorsi, teres major, posterior deltoid, rhomboids, mid and lower trapezius, levator scapulae, biceps group.
Concentric phase (the movement of pulling the bar down while contracting and shortening the muscles being used):
Your back should have a slight lean back (15-45 degrees). Pull bar toward chest. Pull scapulae (back of shoulder area - shoulder blades) down and together, creating a natural arch in the lower back. Keep scapulae depressed (down) and retracted (squeezing shoulder blades toward each other).
Eccentric phase (releasing the bar back up to its original position while lengthening the muscles being used):
Let arms back up slowly to original starting position while keeping tension in the latissimus dorsi (broadest muscle of the back). There should be no change in the angle at the hips once original degree of lean is established.
Be sure to make time to stretch your back muscles after the workout (and even on a day-to-day basis) to release tension, maintain flexibility and prevent injuries. Watch this video and stretch with me! :)