If your back gains have hit a plateau, it might be time to shift the focus — not just on what you train, but where in the range of motion you train it. This workout from Dr. Mike spotlights exercises that target your back in the lengthened position, shown to be a major driver of hypertrophy. Here's how it works and how to apply it to your own program.
TL;DR
- Training muscles in their stretched (lengthened) position may enhance hypertrophy.
- This back workout emphasizes full range of motion and long muscle lengths.
- Focus is on lat and upper back growth using tempo and technique over load.
- Form, stretch, and setup are critical for making this style of training effective.
Why Lengthened Training Works
Recent hypertrophy research suggests that the muscle-building signal is strongest when muscles are trained in a stretched position. That means using exercises and technique tweaks that maximize tension at the bottom of the movement — not just squeezing at the top. For back training, this includes high cable rows, pulldowns with a forward lean, and pullovers with deep stretch.
Full Workout Breakdown
This lengthened-emphasis back session is designed to create massive stretch, mechanical tension, and perfect control. Here's the lineup:
- High Cable Row (2 sets): Lean forward slightly, reach far to stretch the lats, then row with full control.
- Overhand Pulldown (2 sets): Use a slightly wider grip, lean forward at the top, and drive elbows down without swinging.
- Underhand Pulldown (2 sets): Same emphasis as above, but with a supinated grip to hit lower lats.
- Dumbbell Pullover (2 sets): Focus on stretch at the bottom — keep hips slightly elevated and elbows soft.
Each movement is done for 2 hard working sets, with reps taken close to failure and full range of motion prioritized. Expect to work in the 8–12 rep range, but form always trumps numbers.
Common Mistakes to Avoid
- Rushing the eccentric phase — the stretch is the point.
- Cutting the range short to move more weight.
- Using momentum, especially on pulldowns — this style demands control.
Final Thoughts
This back workout isn’t flashy — it’s focused. If your lats are lagging or your upper back doesn’t match your pressing strength, emphasizing the lengthened range may be the secret sauce. Two sets per movement, done with focus and full stretch, is all it takes to unlock a new kind of DOMS — and new muscle. Add this workout in once per week, and let the stretch do its work.
