Ronald Dean Coleman, better known by his stage name Ronnie Coleman, is an American bodybuilder who competed at the top level from 1990 until 2007. This retired athlete is regarded as one of the finest in his field by his peers, including Arnold Schwarzenegger. In certain areas, he is even regarded as the greatest bodybuilder of all time. Ronnie is nearly universally known as "Big Ron" by some and the acronym "GOAT" (for Greatest Of All Time) by others.
Many bodybuilders, including gym owners, are inspired by his work ethic, daily devotion, perseverance, and results. Ronnie Coleman, on the other hand, hasn't always dominated every concert he's attended. Ronnie, for example, did not win a single trophy between 1992 and 1994. However, he returned in force to etch his name in the annals of global bodybuilding.
Back Muscles Anatomy
There are several muscles that make up the bulk of the back:
- Trapezius (traps)
- Rhomboids
- Teres major and minor
- Infraspinatus
- Latissimus dorsi (lats)
- Erector spinae (iliocostalis, longissimus, and spinalis muscles)
Ronnie Coleman's Best Exercise for Back Muscles
Barbell Deadlift: 4 sets of 6 to 12 repetitions
How to: Spread your feet somewhat wider than shoulder-width apart, with your toes pointing out slightly. Place a heavy barbell about one inch from your shins over your midfoot.
Take a deep breath into your belly, then push your hips back and descend down toward the bar. Keep your head in a neutral position and place your hands on the bar directly outside your shins. By pressing through your heels, you may propel your body upward and somewhat backward. Push your hips into the bar as you approach the lockout.
Return to the starting position by reversing the movement.
Why: Because it works every muscle in your posterior chain, the deadlift is the best all-around back exercise you can do (the muscles on the backside of your body). It also lets you use some of the heaviest weights in any of your sessions, making it great for building muscle and strength.
Barbell Row: 3 sets of 10 to 12 repetitions
How to: Stand with your feet about shoulder-width apart under a weighted barbell, toes pointing slightly outward. Bend over and grab the bar with your hands facing you and a bit wider than shoulder-width grip. Raise your hips and straighten your back until it is nearly parallel to the floor.
Begin the exercise by driving through your legs, then pull the barbell to your upper torso, touching it somewhere between your lower chest and belly button, using the momentum generated by your lower body. Reverse the movement once the bar reaches your body to return it to the beginning position.
Why: You can lift more weight with the barbell row than with other barbell back workouts because you employ a little leg propulsion to get the bar moving. It also means that the barbell row is more than simply a back exercise; it also helps to slightly strengthen your hamstrings and hips.
T-Bar Row: 3 sets of 10 to 12 repetitions
How to: Fill one end of an empty barbell with weight plates and place it in the corner of a room or rack, or into a landmine attachment. Straddle the barbell and secure the weighted end with a close-grip attachment from a cable pulley machine.
To support the weight, grab the grips, straighten your back, and slightly straighten your legs. Pull the bar toward your chest until the weight plate hits your torso, keeping your back mostly still. Then, to return to the beginning position, reverse the movement.
Why: The T-bar row, like all barbell back workouts, allows you to raise a lot of weight safely. Because you employ a neutral grip (palms facing each other) rather than a pronated grip (palms facing down), it works your back muscles differently than other row variations.
Dumbbell Row: 3 sets of 10 to 12 repetitions
How to: With your right hand, hold a dumbbell. Bend over and rest your left hand and knee on a bench, chair, windowsill, or another elevated surface approximately knee height. Maintain your right foot on the floor and extend your right arm (the one holding the weight) toward the floor.
Pull the dumbbell upward until it hits your torso while keeping your back straight. Put the dumbbell back in its starting position. Rep the process with your left arm once you've achieved the required number of reps.
Why: The one-arm dumbbell row has two key advantages: it trains each side of your body independently and it allows you to use a bench for support. As a result, you can lift more weight per side than you can with barbell rows, resulting in more progressive overload (and gains!).
Related article: Top 6 Exercises to Strengthen Your Back
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