Explained: Big Bulging Back


  • BBB: Big Bulging Back
  • BB: Building Blocks training method
  • Micro Block: Exercise
  • Macro Block: A combination or number of different Micro Blocks


In any instance with our BB training method we offer a Home version denoted by an .H at the end of a Macro Block e.g. BBB.H and a Gym version denoted by a .G at the end of the Macro Block e.g. BBB.G

The BBB.G consists of the following Micro Blocks: Standing Lat Pull-downs, Standing Rows and Cable Reverse Flies.

The BBB.H consists of the following Micro Blocks: Prone Lat Rows, Prone Rows and Prone Flies.

I chose these Micro Blocks because they are my favourite back exercises and because they hit the big muscle groups, latissimus dorsi, trapezius and rhomboids. Great for shaping and building a big bulging back ;-)

Ideally you should ask a Personal Trainer or some form of Fitness Professional who guides you with these exercises to ensure good form and for you to get the most out of them.

If you don't have a professional at hand, here are some general teaching points and guidelines you should consider:

  • Warm up.
  • Always keep your back/spine in a neutral position by engaging your core muscles. This can be accomplished by firstly looking at your posture in a mirror and secondly by trying to pull your belly button towards your spine.
  • Position your legs hip-width apart.
  • Keep your feet straight. Depending on your physiology, flexibility and other restrictions they may need to be adjusted and the angle adapted.
  • Fully extend your arms to firstly stretch your back muscles and secondly to achieve maximum range of movement(ROM).
  • When executing the Lat Pull-downs/Rows and Row ensure you pull your elbows back all the way and when you can't go any further squeeze your back muscles.
  • It's similar with the Flies, keep your arms straight at all times and try to get your hands as far back as possible and when you hit the limit squeeze your shoulder blades together.
  • When performing an exercise it is important to truly push yourself to succeed, but always keep safety in mind.
  • Practice the movements without weights and ensure you get the form right.
  • Always perform slow and controlled movements.
  • Don't forget to stretch off post workouts. This encourages muscle shaping and flexibility.

Please follow the links below to sign up(don't worry it's free) and to use and log your progress on the BBB.



Enjoy and don't be shy to get in touch if you need more information or just fancy a chat :-)