Back training is a fundamental factor in the further and development of athlete's muscle growth. The spinal corset is involved in almost all basic exercises, and in size this muscle group takes second place, second only to the legs. How to train and what exercises for the back to choose? Let's consider further.
Before choosing exercises for strengthening the muscles of the back, we will understand the anatomy of this part of the body. As in the case of pectoralis, the back is not one muscle, but a group of different muscles responsible for different joints. Most of them are the deep back muscles, responsible for the fine motor skills of the torso. It is pointless to download them separately, since they already participate in almost all exercises to strengthen the back.
If you do not take into account the deep muscles, then all the muscles of the back can be divided into several groups:
- The latissimus dorsi - responsible for the reduction of arms. They consist of two bundles: the middle one (responsible for the thickness of the back) and the lateral one, located next to the dentate muscles (responsible for the appearance of the so-called “wings” of the athlete).
- Diamond-shaped muscles of the back - located in the upper layer and lie along the entire back. Responsible for retracting the shoulder blades. They consist of three different beams, each of which works with any movement.
- Trapezius muscles of the back. Responsible for rotation in the shoulder joint. They consist of three bunches: middle, upper and lower.
- Lumbar muscles Despite the fact that they cannot be called the largest, they are responsible for stabilizing the hull and require a separate deep study, because form a muscle corset that holds the human body in a straight position. They participate in almost all exercises as a fixing stabilizer for the body.
- Muscle extensors of the body - thin muscles running along the entire spine. Correct posture and keep the body in a straight position. Participate in all types of rods with a tilted body.
To work out all these muscle groups, you need an integrated approach. At the same time, it is advisable to work out each muscle group from different angles, which will ensure local growth of the muscle group.
General recommendations for back training
The general principles of back pumping are very specific and require strict and rigorous implementation of certain rules.
- Do not use basic exercises in the first months of training. The reason is that under the large muscle groups lies a huge number of small muscles that are easily injured if the muscle corset is not sufficiently developed. That is why any trainer will advise in the first month in the gym to use back exercises with dumbbells or exercises on a block simulator. The insulating load allows you to use fewer small muscle groups and has a fixed amplitude, which is safe when working with small weights. Only when you prepare your muscle corset for serious loads, you can start the classics in the form of a deadlift and draft in the slope.
- If you want to increase the result of the dead - do not use the dead. No matter how strange it may sound, however, the most powerful exercise for the back muscles - deadlift - does not allow for a constant progression of loads. This is due to the fact that the lumbar and auxiliary muscles get tired faster than the rhomboid. Therefore, if you hit a power plateau, you should work out all the auxiliary exercises on your back in the gym and only then return to the camp.
- Strict equipment. In contrast to the stretching of the muscles of the arms or legs, sprains and micro-dislocations of the back are fraught with loss of hernia or problems with the spine in the future. It is better not to chase the scales and not to perform exercises in border technology: it is dangerous to health.
- Large muscles respond well to large weights. Even if constant growth is not your goal, remember that a large number of repetitions with low weight will not help in training your back.
- Do not use a safety belt. Despite the fact that this is an important component of safety during training, the belt restricts movement in the lumbar region, which is why lumbar and extensor back muscles are no longer involved in the exercise. It is better to use less weight and choose a smoother progression of the loads.
- Base + isolation. Like any other large muscle group, the back trains in 2 stages. First, the basic fatigue with extremely heavy weights, then the target finishing of the muscle group in the simulator. This provides a large load, and therefore a large hypertrophy.
- Do not use two basic exercises on the same day. Try not to combine deadlift and deadlift and sumo deadlift.
How to strengthen your back muscles
The back is an important part of the human body, thanks to which all people are able to walk on two legs, withstand the weight of the entire torso. Therefore, it is so important that the muscles of this area and the spine are properly developed. For these purposes, special workouts have been created that should be performed in the gym. At home, it is not always possible to achieve an effective load on the muscles. Instructors do not recommend beginners to immediately follow the standard training course, but to develop basic exercises for the back to begin with.
An important role in sports is played by a healthy diet. Training on simulators in the gym takes a lot of energy, which must be replenished correctly. Muscle growth is facilitated by protein and carbohydrate-free foods. Fit:
Basic exercises in the gym
Before you start pumping your back in the gym, you should know what kind of muscles help hold the spine. They are divided into three groups:
- the widest ("wings"),
The remaining back muscles (rhomboid, round, and dentate), however, take part in all the basic movements. Standard exercises for strengthening muscles in the spine in the gym not only help to gain a slim body, but also contribute to weight loss, as well as correct scoliosis. The basic exercises program includes:
- Pullups Those who wish to have a strong torso cannot do without this occupation. Pullups help to build the broadest muscles, and they become especially effective if you perform them with a wide grip.
- Deadlift. A heavy basic exercise on the back in the gym, thanks to which not only the muscles of the back of the torso are pumped, but also almost all parts of the body. Deadlift strengthens the trapezoid and rectifiers of the spine. The technique is simple: straighten up, holding the barbell on outstretched arms from the starting position (the back is bent to the lower back, the head is looking forward, the shoulders and chest are held flat).
- The draft of the rod in the slope. Training will help give the back surface of the body a visible volume and pump over the broadest, rhomboid and trapezoid muscles. Technique: hold the bar with a direct grip while in the “body forward, knees are bent” position, pull the projectile to the chest as you exhale, pressing your elbows to the body.
The set of exercises for the back traditionally consists of basic exercises, although most trainers do not recommend starting the base because of the reasons described above. Consider the full range of exercises for the hall and home.
|Exercise||Core muscle group||Auxiliary muscle group||Exercise type||Home / For Hall|
|King thrust||The widest||Bottom of the trapezium + back of the thigh||Basic||For home|
|Rowing machine||Diamond shaped||The widest||Basic||For the hall|
|Deadlift||Diamond shaped||The widest + trapezoid + back of the thigh||Basic||For the hall|
|Tilt thrust||the broadest||Lozenge + trapezoid + posterior thigh||Basic||For the hall|
|Kettlebell pull||Diamond shaped||Trapezium bottom + widest||Basic||For the hall|
|Traction on straight legs||Back straighteners||Diamond-shaped + latitudinal + posterior thigh||Basic||For the hall|
|Narrow arms neck||The widest||Trapezium + back straighteners + back of the thigh||Basic||For the hall|
|Trap Neck Link||The middle bunch of rhomboid||The widest + bottom of the trapezoid + back of the thigh||Basic||For the hall|
|Kettlebell jerk||Back straighteners||Trapezoid + diamond + wide||Basic lever||For home and hall|
|Full cycle push weights||Diamond shaped||Trapezoid + rhomboid + latitudinal + posterior thigh||Basic lever||For home and hall|
|Hyperextension||Extensors of the spine||—||Insulating||For the hall|
|Tilt with a barbell on the shoulders||Extensors of the spine||Deltas + Triceps + Hip||Insulating||For the hall|
|Cheating Biceps||The widest||—||Insulating||For the hall|
|Standing Bar||Trapezoid bottom||Trapezium top + upper deltas||Insulating||For the hall|
|Vertical block rod||The widest||Diamond shaped||Insulating||For the hall|
|Head block pull||The widest||Trapeze + Biceps||Insulating||For the hall|
|Horizontal block rod||Diamond shaped||The widest||Insulating||For the hall|
|Sumo pull||Back straighteners||Diamond-shaped + latitudinal + posterior thigh||Insulating||For the hall|
|Dumbbell shrug||Trapezium top||—||Insulating||For the hall|
|Barbell Shrugs||Trapezoid bottom||Trapezium top||Insulating||For the hall|
|Shrugs with a barbell in front||Top trapezoid accent||Mid trapezoid||Insulating||For the hall|
|Burpy||Spine stabilizers||Whole body||Integrated||For home|
|Strap||Spine stabilizers||Whole body||Integrated||For home|
|Dumbbell Wiring||Trapezoid bottom||Rear beam deltas||Integrated||For the hall|
|Dumbbell Dumbbell||The widest||Trapezoid + rhomboid + back of the thigh||Integrated||For the hall|
Trainers for the spine
Exercises for losing weight and strengthening the spine are best performed with the help of special simulators. They can have different types and specifications. It all depends on what parts of the back of the torso a person wants to pump. Before use, be sure to consult with a trainer. In the gyms you can see such shells:
- for unloading and straightening the spine,
- different types of rods (upper, lower, side),
- rod machine and others.
Gyms are equipped with a large number of modern sports equipment that will help pump your back. The muscles of the back surface of the torso are composed of large muscles, so they need a special load. It is best to work with traction simulators and a barbell in the gym. It is very important to perform movements slowly and methodically, in order to avoid serious injuries. Loads must be increased gradually. Useful advice: you need to start and end all workouts in the gym with a light warm-up aimed at stretching the muscles.
Basic exercise number 1. Exercise for the back on the horizontal bar
This exercise is rightfully basic. It pumps one of the main muscles of the back - the latissimus muscle, with the relief of this muscle the back becomes much stronger. However, not all beginners are able to immediately cope with the task due to a weak back. In this case, they should start the exercise using a special gravitron simulator. Well, the rest in order to pump the back on the horizontal bar will require only two things: the horizontal bar itself (or any crossbar) and the right technique.
How to pump your back on the horizontal bar correctly?
- We grab the horizontal bar or bar with the palms of the hands. If the palm is not visible, then it is pointing down - this is the upper grip. If the palm is visible, then it is pointing upwards - this is a reverse grip. We try to place our palms wide, 20-25 cm wider than the shoulders - this is a wide grip. After the capture is established, you just need to hang on the horizontal bar. Feel how only the forearm muscles are stretched in this position.
- We start pulling up, while the elbows remain in a diluted position, and do not try to stick to the sides of the chest, because we want to pump the latissimus dorsi muscles, and not the biceps, first of all!
- Tighten the body until the chin is at the horizontal bar. Gradually, you can touch the horizontal bar with your chest, but for starters, guys, it’s enough for us to touch the bar with the chin. There’s nowhere to hurry, because all our fitness life is yet to come!
- Look at the world from the crossbar for a couple of seconds and begin to move smoothly back to the position of the hang.
- The first approach in the exercise is warm-up, up to 5 repetitions, then each approach should be increased by one repetition. For beginners, it is recommended to do no more than 4 approaches in general. Without haste and fanaticism, guys!
Muscle structure: what girls need to know when training
The most important back muscles are a complex of superficial and deep muscles. Each of them performs its function in the body. To the superficial include the latissimus muscle (more often it is called “wings”). She is located at the bottom of the back and is responsible for hand movements in various directions. The square muscle is also superficial. Its function is to bend and tilt the body. To the deep are divided muscles, penile and rotator muscles. In a complex they are responsible for the movement of the spine and its components. Another group of deep muscles is extensors. Their function proceeds from the name, these muscles (the longest, iliac-rib) allow you to expand the spine, make bends forward and backward.
In the upper back, deltas and rhombs are distinguished, which are responsible for the movements of the shoulder girdle and shoulder blades. There are trapezius muscles that are involved in the movement of the neck and head. Round muscles (large, small) are pulling hands, rotation of the body. To maintain balance, it is necessary to perform exercises on all parts of the back, without exception, and a uniformly inflated back will look just fine.
How is women's back training different from men's?
Basic exercises for both men and women are the same, but there is a difference in the other. The body of a woman is much more enduring than a man. To activate muscles, the girl does not need to attack heavy barbells and dumbbells. You can work with small weights, while increasing the number of approaches or repetitions, performing circular trainings and supersets.
And if endurance is a virtue of the female body, then its disadvantage is a small amount of testosterone (thanks to which men gain muscle mass more easily). Therefore, women should observe the following rules for effective back training:
- start with small weights
- each time increase the number of repetitions,
- do basic exercises first
- follow the technique
- do not take long breaks in training (it is more difficult to swing the top than the bottom based on the characteristics of the female body).
Women's and men's training
Strengthen the back muscles in the gym
Weak muscles, a bent spine, and stooped shoulders are a risk to your health. From a distorted posture, chest, back, headaches, migraines, jumps in pressure occur. Therefore, training your back is necessary not only for the sake of beauty, but also for the sake of well-being. Start the training in the gym with an easy warm-up: do cardio (on a treadmill or bicycle for 10 minutes), rotate your body, tilt the body, stretch to the sides, stretch your arms.
Basic exercise number 4. Horizontal block rod
This is the best exercise to strengthen your back muscles and improve your posture.It pumps the trapezoidal, widest, rhomboid muscles of the back plus biceps and works like a real sculptor with clay, gradually outlining certain details of the relief of the muscular picture and turning fitness beginners into real “works of art”. Dreams come true guys!
- Having chosen the simulator, adjust the height of the seat for yourself. For beginners, it is better to use the forked handle first. We grab the handle so that the palms are facing each other. The feet rest against the platform of the simulator, while the knees are slightly bent.
- We tilt the body in the direction from the simulator, deviating in the lower back 5-10 degrees, the chest is straightened, the lower back is slightly curved.
- Pull the handle to the lower abdomen without jerking. The elbows move horizontally and smoothly back together with the shoulders, the shoulder blades are reduced to the center of the back.
- When the movement of the elbows reaches the end point, we delay the movement for a couple of seconds, and then begin the reverse smooth movement of the hands towards the simulator.
- Avoid strong back extension, the lower back should be fixed at one point. In this case, you will work with the muscles of the lower back, and not the muscles of the back.
- The body should not sway during exercise. It is not recommended to round the back. Such movements can lead to spinal injury.
- We begin the exercise with 1 warm-up approach and then up to 4 sets of 15-20 repetitions.
Advantages and disadvantages of pumping back in fitness equipment
Exercise machines for the back in the gym are usually given the most space. This is due to the fact that the back is a bulky muscle group, for pumping which requires a large number of exercises. It is generally accepted that back training on simulators is the destiny of beginners, and advanced athletes mainly work out with free weights. However, this is a fallacy. Such training can give many advantages, among which:
- Increased safety (getting injured in the simulator, unlike free weights, is almost impossible).
- The ability to maintain muscle tension throughout the exercise.
- Elimination of jerking, swinging and cheating.
- The ability to focus the load on specific muscles and aim them to work out without involving other groups.
- More suitable for pumping, multi-repetitive training and the use of other techniques.
Initially, simulators were created for rehabilitation, because even now they are much safer than working with free weights. Moreover, they can work with large weights even without the help of a partner, which is not only very convenient, but also effective for muscle growth and strength.
Nonetheless, simulators for pumping backs have their drawbacks (some of them are associated not with the devices themselves, but with mistreatment by athletes):
- Not all simulators can work in full amplitude.
- Exercises for the back on the simulators are focused on pumping individual muscles of the back. With incorrect training (errors in technology, program planning, etc.), the risk of developing muscle imbalance increases.
- The bulk of the movements are aimed at the development of the latissimus muscles, which can lead to overtraining, slowing down or stopping growth.
The main disadvantages when working with simulators are “psychological” factors. That is, they depend more on the athlete than on the simulator itself. For beginners and even advanced athletes, there are often violations in the technique of performing movements. In simulators, they negatively affect the effectiveness of the exercise, in comparison with free weights.
1. Thrust of the upper block
A safer and more effective alternative to pull-ups if the athlete is not able to perform rigorous lifts on the horizontal bar. For advanced athletes, it is a good complement for working out the widest, especially if you use large weights. It is carried out in a block simulator (upper block) with a long handle.
Technique of execution:
- Place your hands on the handle with a wide grip (at the bend or near the end). Sit in the simulator and fix your legs under the rollers for emphasis.
- Start pulling the bar to your chest at a moderate pace. The body remains motionless, only a slight deviation of the head (2-3 cm) is allowed to avoid contact of the cable with the face.
- Pause for 0.5-1 second and at a slow pace, return the handle to its original position.
Key points: you can not extend your elbows completely at the top point, avoid swaying the body and jerks. It is anatomically safer to pull the handle to the chest, although with good mobility of the shoulder girdle, you can wind it behind your back.
2. Horizontal block pull to the belt
Horizontal traction is one of the safest movements for the back. There is no axial load, and the execution technique allows you to perfectly stretch the muscles for greater efficiency. It works on the widest, posterior deltas and partially affects the trapezoid.
Technique of execution:
- Sit in the simulator, rest your legs on the plates and pull the handle. Knees should be slightly bent, back straight (throughout the exercise).
- Start pulling the handle to the lower abdomen, at the peak point, slightly tilt the body back (5-10 cm) and bring the shoulder blades together.
- Take a short break and slowly put the weight back. Bend the body and shoulders forward slightly to increase the stretch.
Key points: Do not swing strongly during execution (not to be confused with the rowing machine) and pull not with your hands, but with your back muscles.
3. Horizontal thrust to the chest in the crossover
This type of traction is aimed at working out the upper part of the back - trapezoids and rear deltas. It can be performed in the simulator for block traction (sitting) and in the upper block of the crossover (standing). To correctly swing your back on the simulator, it is recommended to take the rope handle.
Technique of execution:
- Accept the starting position (sitting or standing). The back is flat, the body is securely locked. Grasp the rope handle by the ends and hold it so that tension is felt at the starting point.
- Start to pull the weight to the chest (the conditional line is just above the nipples), moving the elbows to the sides.
- At the peak point, flatten the shoulder blades and push the chest forward for maximum range of motion.
Key points: as in other traction - pull the target muscle, avoid jerking and choose the right weight (to exclude inertia).
Exercise number 11-12. Pumping of the pectoral muscles. "Pullover"
In the exercises “Pullover”, the hands make movements simulating the removal of a woolen pullover over the head. These are two universal exercises, as they develop both pectoral and spinal muscles at the same time. Great combination, guys!
First, we will do the exercise "Pullover" on a horizontal bench. It is ideal for beginners with weak, yet widest back muscles.
- Lie down on a long board and find a comfortable and stable position. The trainer should give you dumbbells. It is enough for beginners to use one dumbbell.
- We hold dumbbells in slightly bent hands over our heads.
- We begin to slowly and slowly lower our hands with dumbbells back, behind the head. At the moment there is a stretching of the pectoral muscles.
- Return the dumbbells to their original position at face level.
A traction variant that is suitable for the targeted study of the widest. This is an excellent simulator for strengthening the muscles of the back, it is suitable not only for beginners, but also for advanced athletes (especially for pumping in a shortened amplitude).
Technique of execution:
- Sit on a bench and firmly rest your chest in the back. Grab the handles and pull towards you.
- Start slowly pulling the handles toward you.
- Bring the blades to the peak point and pause for 0.5 seconds, then return the weight to the starting position.
Key points - Do not hunch your back and put your chest forward (firmly rest against the back).
5. T-bar thrust in the simulator
Such simulators for the back in the gym mimic the usual draft of the T-bar, making it more convenient.
Technique of execution:
- Stand on the platform (rest your chest on the platform, if provided) and grab the handles with a narrow grip.
- Start at a moderately fast pace to lift the weight by pulling the handle as close to the body as possible.
- After a short pause, return the bar to its original position.
Key points: straight back, lack of jerking and inertia in the negative phase (you can’t just “throw” the bar down).
The best exercise for the lower back. This simulator for strengthening the back is recommended not only for pumping muscles, but also rehabilitation, as it allows you to strengthen the lumbar zone.
Technique of execution:
- Put your hips on the pillows and fix the legs with the roller. Cross your arms over your chest (the “behind the head" option is considered more harmful), the back is even.
- Slowly lower the body down so that movement occurs only in the hip joint.
- Without a pause at the same pace, return to the starting position.
Key points: to rise no higher than when the back is parallel to the floor (without over extension, it harms the spine and does not give any benefit to the muscles).
What back muscles need to be worked out regularly? The best exercises for back in the gym
Performing exercises for the back in the gym is extremely important for the development of the reference V-shaped torso. After all, a sign of an ideal male figure is wide shoulders, embossed chest and a narrow waist. In order to achieve this effect, it is recommended to regularly work out the following spinal muscles:
- the widest
- straightening the spine,
The exercises below can be combined into a single training complex, which you need to devote at least two lessons per month. But it’s more advisable to add one exercise each to your regular training plans.
This technically difficult exercise will help to work out the entire back muscle group (from the calf to the shoulder). The effectiveness of the training is determined by the fact that, when performed correctly, 75% of the muscle mass is involved, including the latissimus and trapezius muscles of the back.
It is very important to follow the execution technique, because any errors can lead to serious complications, including a hernia and pinching of the vertebral nerves.
It is necessary to start working with the barbell with a minimum weight, not forgetting the weightlifting belt. For one training session, it will be enough to complete 3 sets of 6 repetitions. After a few classes, you can increase weight, while the number of approaches should remain the same.
Inclined rod pull (forward and reverse grip)
This exercise is recommended for those athletes who, for whatever reason, are not ready to perform the classic version.
With proper execution, the maximum weight will be taken much faster, without fear of developing a large number of health complications. Depending on the initial physical fitness, you can raise the bar:
- direct grip (while trapezius muscles are loaded mainly),
- reverse grip (the bar is picked up from underneath, as a result of which the broadest muscles are worked out).
It is recommended to combine forward and reverse grip in one workout. For example, you can do 2 approaches (6 repetitions) in each way.
Attention! Lifting the bar in a slope is very stressful for the lower back, so the exercise is best done at the very beginning of the workout. It is not recommended to carry out the lifting of the bar in a slope in combination with a classic deadlift.
Wide grip pull-ups
Many athletes have heard that pull-ups directly affect back development. Indeed, pulling up is one of the best ways to develop the upper shoulder girdle and back as a whole.
But only pull-up, performed with a wide grip, will allow you to work out the broadest muscles. Pullups are suitable even for beginners, because it is quite difficult to make mistakes in execution. In very rare cases, pain in the shoulder joints may occur.
Pull-ups are recommended to be performed at the beginning of a workout using a horizontal bar or a special simulator. The number of repetitions and approaches is chosen by the coach based on the weight and physical preparation of the athlete.
But in the end, you need to learn how to perform 82 pull-ups in 5 repetitions. Do not further increase the load, because this will lead to wear of the shoulder joints. If the reference number of pull-ups is mastered, then weights can be added, but not increase the number of approaches.
Before each approach to the horizontal bar, it is necessary to warm up the shoulder joints. And pull-ups themselves are a great workout before doing deadlifts.
Exercise: T-bar pull
Pulling the T-bar to the chest is one of the classic exercises, which is great for those who can’t get a lot of weight while lifting the bar on a slope.
Due to the fact that the simulator allows you to focus on the stomach and hips, the spine is not loaded. This means that the athlete will be able to do more repetitions and take more weight. You can lift the T-bar:
- neutral grip (palms turned to each other),
- narrow grip (palms are maximally reduced),
- wide grip (the arms are spread apart, the palms “look” down).
The wider the grip, the better the muscle corset will be worked out. With a neutral grip, maximum attention is paid to the rhomboid muscles, and with a narrow one, biceps are additionally pumped.
Exercise is performed at the end of the training, according to the system of “failed” repetitions. This means that the rise of the T-bar needs to be performed as many times as there is enough strength, and after the appearance of characteristic symptoms, add another 2-3 repetitions.
If there is no special simulator in the hall, then it is possible to lift a regular fixed bar, with a counterweight on the working side. At the same time, it is important to ensure that the legs are bent at the knees, and the abs is as stressed as possible. Otherwise, squats and inclines with a weighting device will be performed, which will not affect the development of the back.
Direct and reverse grip lower unit
This exercise will allow you to pump even the smallest back muscles. The advantage of the lower block traction is that even women, as well as people with a minimum level of physical fitness, can perform it. The load is regulated by increasing the weight, as well as by changing the width of the arm of the simulator.
With the classical draft of the lower block (direct neutral grip), the latissimus muscles are worked out. If you perform the exercise with a wide grip, then the load will be transferred to rather specific areas of the trapezius and rhomboid muscles.
The pull of the lower block is best done immediately after the deadlift. It is enough to complete 3 sets of 15 repetitions. It is very important to control the pace and spend at least four seconds on holding the simulator handle by the chest, and the same amount on rest between repetitions.
If the exercise seems too easy, it is recommended to complicate it not only by increasing weight, but also by changing the grip. Performing traction of the lower block with a reverse grip, you can work out almost all areas of the back and biceps. Athletes who have already “taken” the maximum weight when performing the classic traction of the lower block often go to the reverse grip.
One-handed dumbbell pull
This exercise allows you to work out both sides of the back, controlling the weight for the working and non-working hands. The range of motion also increases significantly. If during the deadlift, the bar rises only to the level of the press, then when working with dumbbells, you can bring the elbow beyond the shoulder level.
In this case, almost all the muscles of the upper back are involved. Thanks to the emphasis with a non-working hand on the bench, the risk of improper work with dumbbells is significantly reduced. Torso is easy to control, fatigue does not come so fast, which allows you to perform more repetitions.
One-handed dumbbell lifting is usually done in the middle of a workout. It is enough to complete 3 sets of 10 repetitions.
Back recovery after training
If the whole training was devoted to the development of the back, you need to pay attention to the qualitative restoration of the body.
Firstly, it is necessary to abandon any load on the latissimus dorsi, otherwise the risk of injury will increase several times. Secondly, it is advisable to visit a massage therapist who will help prevent the development of painful symptoms.
You can also drink potassium and perform some stretching exercises on the back (for example, pull your knees to your chest, or try to reach your feet with your palms from a sitting position).
We recommend that you read an article on the topic - how to build muscle back. In it, you will find additional exercises and a completely different approach to pumping up your back muscles, as well as various tips for strengthening your back.
So, did you like this article? We will be very happy to hear your opinion in the comments! Well, see you soon in new releases.
Vertical block rod
The pull of the vertical block is an exercise, the mechanics of the execution are very similar to pull-ups. If pull-ups are difficult for you, it is best to replace them with the pull of the vertical block. If you want to thoroughly modify (finish) the widest ones, then you can also turn to this exercise. The thrust of the vertical block allows you to slightly isolate the auxiliary muscles, thereby concentrating the load on the target.
- To complete the exercise, we need a special simulator for traction block. Install the necessary handle on the upper mount of the simulator. Lock the foot rest at a comfortable height so that it presses your legs firmly against the floor. After installing the necessary weights on the simulator, you can begin to perform.
- The mechanics of the exercise is to lower / raise the handle in a vertical plane. The exercise is performed by analogy with pull-ups. The pull of the handle is to the chest. At the top, the handle is at the top, arms are extended. In the bottom - the handle is below at chest level, the body is tilted slightly back. Lowering / lifting of the handle is carried out in front of the head.
The exercise consists of the 1st warm-up approach and 3 workers. The warm-up approach is done 60-70% of the working weight. The number of repetitions in the warm-up and working approaches: 8-10.
For a visual representation of how to perform the exercise, watch the video below:
This is the UPPER BLOCK BRAKE, baby!
Pull the horizontal block to the belt
The pull of the horizontal block to the belt is an exercise aimed at the development of the lumbar muscles. Performed in the simulator for traction unit.
- To perform the exercise, we need a simulator for traction block and the corresponding handle, allowing you to position the hands in close proximity to each other. It is necessary to take the following position: put the legs on the steps, bending slightly at the knees, grab the handle and slightly back back. Now you can begin to execute.
- The mechanics of the exercise is the pull of weighting toward yourself and vice versa. The handle moves parallel to the floor. The starting point is the handle is as distant from the body as possible, the arms are straightened, and the back muscles are stretched as much as possible. End point - the handle is located in the abdomen, arms are bent. The back must be kept straight during exercise.
The exercise consists of the 1st warm-up approach and 3 workers. The warm-up approach is done 60-70% of the working weight. The number of repetitions in the warm-up and working approaches: 8-10.
For a visual representation of how to perform the exercise, watch the video below:
Exercises for the back. Traction of the lower block.
There is still a lot of back exercises, but their effects on muscle groups are similar to the effects of the exercises described above. In order not to create cereals in your head, use this set of exercises to form a training program.
What is hyperextension? And what do they eat with?
Hyperextension is an exercise that involves the muscles of the back, or rather, its lumbar region. In the gym you will need a Roman chair to perform. Before starting, adjust it to your height.
- Focus on the front of the hips, legs under the rollers.
- Refract in the abdomen and tilt the body down.
- Hands should not hang down, hold them near the chest.
- Lift the body to the straight line “legs-buttocks-back”.
- Slow down and repeat the exercise.
- IMPORTANT! Do not exceed the amplitude, do not bend back in the lower back.
- Many lower the case very low. If you have no problems with the spine, you are confident in your superpower, then lowering by 90 ° is permissible. But if you are a beginner, try to keep an interval of 50-60 about.
- You can’t work like a mint! Do not bend your back high up.
- No inertia! Do the exercise by tightening the muscles of the buttocks and abs.
- During hyperextension, the knees should not be bent.
Overweight Hyperextension for Women
After several workouts, to strengthen the muscles of the lower back, use various weights: weighting materials, discs from the bar. The execution technique will remain the same, only the load will change.
- Feet under the rollers, thighs on the support, hands with weight weighed against you.
- Tighten your gluteal muscles and slowly lower your body.
- Keep your legs tight.
- Make body inclinations in the permissible amplitude.
Execution option: with additional weight
Use a disc or weighting agent
The number of approaches without weight: 3 x 15 times.
The number of approaches with weight: 3 x 10 times.
Gymnastic roller. Download a beautiful back
In order to properly warm up the latissimus dorsi muscle, strain the deltas and rhomboid muscles, you will need a regular gymnastic roller. This simple device can relieve back pain, strengthen the abs and back muscles, and straighten your posture. But the execution technique requires its own rules:
- Focus on your knees and socks, grab the roller and extend your arms in front of you.
- When rolling the roller forward, gently bend the body.
- IMPORTANT! Do not touch the floor with your body!
- Try to push the roller away from you.
- Once your body is horizontal, hold for 2 seconds.
- Tighten your abs and shoulder muscles.
You will find out the number of approaches for yourself after the first training session (usually 2-3 by 8-10 repetitions).
Roller for back and abs
Exercise for gym and home: bridge
An effective exercise to straighten the spine, stretch and strengthen the muscles of the back is the bridge. He has several types, but the basic element is arching in the back with support on arms + legs, on shoulders + feet, on fitball + feet and palms, on shoulders and feet + extra weight.
Classic bridge and bridge with fitball:
- Lie on the floor (or on the fitball), bend your legs at the knees, focus on the feet.
- Bend your arms at the elbows, rest your palms on the floor.
- Slowly lift the body, bending in the back.
- If you do an exercise with a fitball, it will help to avoid injury in case of loss of balance.
- Number of approaches: 5–6.
Classic bridge with fitball
The bridge with emphasis on the shoulder blades is designed not only for the development of back muscles, but also for the development of the buttocks. It can be done with or without extra weight. It all depends on your power parameters. For beginners, it will be enough to make a bridge with its own weight. If this load is insufficient, use a disk as a weighting agent. This exercise can be done at home.
- In a prone position, press your shoulders (partially shoulder blades) to the floor.
- Bend your legs at the knees.
- Hands should be “at the seams” - in the case of a conventional bridge. And if you took extra weight, hold it in the abdomen.
- Lift the housing as far as possible.
- Lower it slowly, feeling a stretch in the buttocks and back.
- Repeat exercise 12 times with 3 sets.
Bridge with and without weights
To get a pumped back, you need to make a base!
Basic exercises are the basis in training for any part of the muscles. They are aimed precisely at what you want to change. To straighten your posture, round your shoulders, visually reduce the waist and pump up your back, it is recommended to perform pull-ups with different grip, pull rod, bar or barbell in tilt, deadlift, etc.
Exercise is rightly considered one of the best for training back muscles. Trapeziums, rhomboid muscles, latissimus muscle increase in size, the outlines of a sporty, beautiful back begin to appear. Flexibility develops, posture straightens, strength indicators increase, calories are burned!
Active muscle groups Correct technique promotes proper muscle development. You will achieve high results by following the rules:
- Tilt your body with a straight back almost parallel to the floor.
- Pick up the bar and pull it towards you.
- Elbows should not go to the sides, keep close to the body.
- Lower the bar while inhaling, while raising the bar as you exhale.
- All eyes should be directed forward.
Number of approaches: 3, number of repetitions: 12–13.
The thrust of the upper block implies the use of a special block simulator, which certainly is in any room. There are many different exercises on the lower back and lower back, and the thrust of the block is aimed at developing, first of all, the upper part. To properly perform the traction, follow these guidelines:
- Pull the simulator handle toward you (wide grip) while sitting on the platform.
- Tilt your back back at a small angle, pull the handle to the chest.
- When performing, strain the deltas and trapezium of the back.
- Elbows should go a little back.
- Slowly lower and raise your arms with the handle.
The number of optimal approaches: 3-4 by 12 repetitions.
The perfect technique
Horizontal traction unit
Exercise involves trapezium, latissimus muscle and lozenges. For its implementation, a horizontal block simulator is required:
- Sit on the platform, pull the cable, grabbing the handle with both hands.
- Tighten the press, straighten your back.
- The stretched handle should be in the abdomen.
- Bend and extend your arms at the elbow.
- Take 3 slow, confident sets of 12 reps.
To increase the trapezius muscles and give them a beautiful shape, do weighted shrugs. For additional weight, use barbells, a variety of barbells or dumbbells.
- Stand up (or sit comfortably) with your weight in your hands.
- The main movement is moving the shoulders up and down.
- Keep your back straight; your gaze should be directed upward.
- Repeat exercise 15 times in 2 sets.
An excellent exercise for the deltas will be raising hands in the simulator. It helps to pump individual muscle bundles of the upper back and shoulder girdle.
- Sit comfortably on the platform (if necessary, adjust its height), grab the handles with both hands.
- Spread your arms to the sides, straining your back muscles.
- Do not bend your arms to the elbows to the end, keep them energized.
- Perform 2-3 sets of 12-14 reps.
Exercise is like a regular block pull, only performed while standing and the pull itself is carried out from top to bottom. Here, the infraspinatus and supraspinatus muscles, small and large round muscles, latissimus and rhombuses are studied.
- Stand in front of the simulator, feet shoulder width apart.
- Pull the handle with the cable toward you, moving the weight unit.
- The elbows should be pressed to the body (but not touching it).
- Bend and unbend your arms, including the muscles of the back and shoulder girdle.
- The number of approaches: 3 to 10-12 repetitions.
For a comprehensive training of back muscles, create a training program with a trainer or use the example below. In this case, we divide the classes into several blocks. In each, we select 2-3 exercises. General training time: 40–45 minutes. Rest between exercises should not exceed 2 minutes (but watch for health, if necessary, increase the pause time). Between sets, rest for 30–40 seconds. Each type of exercise requires approaches: 3, repetitions: 10-12.
- Pullups (mainly reverse grip).
- Thrust of the upper block (wide grip).
- Traction of the lower block.
- Rod draft in an inclination (almost parallel to the floor).
- Exercise "Bridge".
- Shrugs with a bar (vulture).
Circular basic training
Before performing basic exercises, do not forget to do a warm-up, which should include: cardio loading (running, jumping), stretching muscles (swings, bends, rotations), squats or lunges with your own weight.
Circular training consists in repeating the same exercises several times (circles).
- Push-ups on the horizontal bar (or in the simulator).
- Hyperextension on the Roman chair (weighted version).
- Deadlift with dumbbells (or barbell).
- Thrust of the upper block.
- Traction horizontal block.
- Exercises with a gymnastic roller.
- Tilt in the slope.
The first lap is over. Repeat it again, performing all the above exercises.
A direct path to a healthy posture and a beautiful figure
There are many types of exercises for developing back muscles. But in order to see the result, it is necessary to complete the base. Every workout, try to diversify your training program, including rare exercises, replacing weights or the number of approaches. You will achieve what you want if you follow the training regimen and the technique for their implementation.
Exercise 1: Deadlift
The main muscles: back (full)
- Start each repetition from a deep squat. Hold the bar with the grip on top (A).
- Take your hips back, push your heels off the floor, climb out of the squat (B). Keep your core muscles tight and keep your back straight throughout the exercise.
- Slowly, while controlling movements, lower your hips down until the bar touches the floor (A).
Exercise 2: pulling the bar to the belt
Major muscles: back
- Hold the bar in front of you with a grip on top slightly wider than your shoulders.
- Tighten your core muscles, straighten your back, lean forward at an angle of 60 °.
- Straining the muscles of the back and biceps, pull the barbell to the upper abdomen. Hold for 1 second, and then extend your arms. Repeat.
Exercise 3: dumbbell dumbbell pull
Major muscles: back, obliques, round muscles, latissimus
- Place your left knee and left hand on a horizontal bench. The left hand should serve as support to the body.
- Keep your core muscles tense and your back straight. Tighten the broadest muscles and biceps, and then slowly pull the dumbbell up to the body.
- Hold for 1 second. Slowly unbending your arm, lower the dumbbell. You should feel a stretch in the upper back. Repeat.
Exercise 4: Dumbbell Deadlift
Major muscles: back, core muscles, latissimus dorsi, round muscles.
- Take emphasis while lying with dumbbells in your hands (A).
- Keep your core muscles tense and your back straight. Vigorously raise your right hand to your torso (B). Keep the casing motionless.
- Hold for 1 second, and then return to the previous position (A) and repeat the movement with the other hand.
Exercise 5: pulling and pulling the upper block to the chest
Main muscles: back, latissimus dorsi, round muscles
- Hang on the horizontal bar with your arms spread slightly wider than your shoulders (a narrow grip is aimed at working out the broadest and round muscles, and a wide one is aimed at rhomboid and trapeziums).
- Tighten the latissimus and cortex muscles, and then stretch to the bar to the top of the chest.
- Slowly lower, arms fully extended. Repeat.
- If it’s still hard for you to pull yourself up, pull the upper block toward your chest.
Exercise 7: T-bar pull
Main muscles: back, rhomboid muscles, biceps
- Place a weighted neck between your legs. You can use the handle by placing it under the bar, or grab the bar directly.
- Lean forward at an angle of 45 °, tighten the muscles of the core, keep your back straight (1).
- Straining your latissimus and trapezius muscles, pull the bar toward your chest (2). Hold the tension for 1 second, and then slowly lower the bar to the floor (1). Repeat.
Exercise 8: Dumbbell Exercise
Major muscles: back, latissimus dorsi, round muscles, rhomboid muscles
- Place the bench at a 45 ° angle and lie face down (A).
- Take 2 dumbbells with your usual grip (palms facing each other), tighten the latissimus muscles and biceps, and then vigorously pull the dumbbells up (B). Keep your core muscles tense and push your chest against the bench throughout the exercise. Keep the shoulder blades brought together in the upper phase of the exercise for 1 second.
- Lower your weight with your arms fully extended. Repeat.
Exercise 9: pulling the block to the chest with a narrow grip
Major muscles: back, biceps, rhomboid muscles, trapezius muscles
- Sit on the bench of the weight trainer and grasp the handle with a narrow grip. Bend your knees and pull your back slightly back (A).
- Tighten the muscles of the core and biceps, keep your back in a straight position. Pull the handle towards your chest (B). Do not sway or use inertia of movements.
- Hold for 1 second, and then fully extend your arms (A). Repeat.
Exercise 10: pull-ups on the low bar
Major muscles: back
- Place an empty bar on a rack.
- Lie down under the neck and grab it with a grip slightly wider than your shoulders.
- Tear off the hips from the floor, straighten the body so that it is at an angle of 45 ° to the floor. This is the starting position.
- Tightening your back muscles, stretch your chest toward the bar. Hold for 1 second, and then slowly lower to the starting position.
Exercise 11: pullover with a dumbbell
Target muscles: latissimus dorsi
- Lie on the bench. Hold the dumbbell with outstretched arms above the chest (1) so that the palms are pressed to the upper disc.
- Tighten your core muscles. Slowly lower the dumbbell behind your head to a level just below the bench (2).
- Keeping your arms upright, tighten your latissimus dorsi and lift the dumbbell to its original position (1). Repeat. You can also perform a pullover on a fitball, or sitting on a bench with raised hips (this complicates the exercise and gives more load on the core muscles).
Exercise 12: Superman
Target muscles: lower back muscles
- Lie on the floor, stretch your arms forward (1).
- Tear off your legs, chest, and arms from the floor. Tighten your lower back muscles.
- Hold the voltage for 1 second, and then return to its original position.
Exercise 13: hyperextension
Target muscles: muscles of the lower back
- Lie on a bench for hyperextension and cross your arms over your chest (1). You can also perform this fitball exercise.
- Without rounding your back, bend forward slowly so that your torso is 45 ° (2).
- Tighten the muscles of the lower back and rise back to the starting position (1). Repeat.