Back day workout. How to build back muscles: exercises and back training program for mass and width

We'll talk about which exercises for the back in the gym are the most effective! And so often, visitors to gyms have a habit of working out only those areas that are visible in the mirror. As a rule, these are chest and shoulder muscles, biceps, press.

But paying attention to the back is essential, not only to ensure symmetry between the front and back of the body, but also for the purpose of overall health promotion.

A weak muscle corset can lead to a violation of posture, as well as provoke acute pain, especially with increasing loads on the upper shoulder girdle.

Everyone should know their correct weight! Therefore, we have created a special calculator that shows how much a person's weight is considered normal, and how much is excessive. .

Which back muscles need to be worked out regularly? The best exercises for the 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 broad 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 broadest;
• diamond-shaped;
• trapezoidal;
• straightening the spine;
• oblique.

The exercises below can be combined into a single training complex, to which you need to devote at least two classes per month. But it is better to add one exercise to your regular training plans.

Deadlift

It's technical difficult exercise will help to work out the entire back muscle group (from the calf to the shoulder). The effectiveness of training is determined by the fact that, if performed correctly, 75% of muscle mass, including the latissimus dorsi and trapezius muscles of the back.

It is very important to follow the execution technique, because any mistakes can lead to serious complications, including hernia and pinching of the vertebral nerves.

It is necessary to start working with a barbell with a minimum weight, not forgetting about weightlifting belt. For one workout, it will be enough to perform 3 sets of 6 repetitions. After a few sessions, you can increase the weight, while the number of approaches should remain the same.

Bent-over barbell row (forward and reverse grip)

When done correctly, Weight Limit it will be possible to take it much faster, without fear of development a large number health complications. Depending on the original physical training, you can raise the barbell:

• direct grip (in this case, the trapezius muscles are mainly loaded);
• reverse grip(the neck is picked up from under the bottom, as a result of which the latissimus dorsi are worked out).

Attention! Bent-over barbell raises are very stressful for the lower back, so it’s best to do the exercise at the very beginning of your workout. It is not recommended to perform tilted barbell lifts in combination with the classic deadlift.

Wide grip pull-ups

Many athletes have heard that pull-ups directly affect the development of the back. Indeed, pull-ups are one of better ways develop the upper shoulder girdle and back as a whole.

But only the pull-up performed with wide grip, will allow you to work out the latissimus dorsi muscles as much as possible. Pull-ups 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.

But in the end, you need to learn how to perform 82 pull-ups in 5 repetitions. It is not worth increasing the load further, because this will lead to wear shoulder joints. If the reference number of pull-ups is mastered, then you can add weights, but do not increase the number of approaches.

Before each approach to the horizontal bar, it is necessary to warm up the shoulder joints. And the pull-ups themselves are an excellent warm-up before doing the deadlift.

Exercise: T-Bar Row

Pulling the T-bar to the chest is one of the classic exercises, which is great for those who can't take big weight while lifting the bar in an incline.

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 facing each other)
• narrow grip (palms are brought together as much as possible);
• wide grip (handles spread apart, 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 grip, the biceps are additionally pumped.

The exercise is performed at the end of the workout, according to the system of "failed" repetitions. This means that lifting the T-bar should be performed as many times as you have enough strength, and after the appearance of characteristic symptoms, add 2-3 more repetitions.

If there is no special simulator in the gym, then you can lift the usual fixed neck, 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 press is as tense as possible. Otherwise, squats and tilts with a weighting agent will be performed, which will not affect the development of the back in any way.

Traction of the lower block with direct and reverse grip

This exercise will allow you to pump even the most small muscles back. The advantage of the lower block pull is that even women can perform it, as well as people with a minimum level of physical fitness. The load is regulated by increasing the weight, as well as by changing the grip width of the simulator arm.

With the classic traction of the lower block (direct neutral grip), the latissimus dorsi are worked out. If you perform the exercise with a wide handle, then the load will be transferred to rather specific zones of the trapezoid and rhomboid muscles.

The pull of the lower block is best performed immediately after the deadlift. It is enough to perform 3 sets of 15 repetitions. It is very important to control the pace and spend at least four seconds holding the machine handle against the chest, and the same amount of rest between repetitions.

If the exercise seems too easy, then it is recommended to complicate it not only by increasing the weight, but also by changing the grip. Performing the pull 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 during the execution often go to the reverse grip. classical traction bottom block.

Top block pull

thrust upper block It is also considered one of the easiest and relatively safe workouts for back development. The simulator will be an outlet for those people who have not yet mastered pull-ups with a wide grip.

Due to the possibility of increasing the load, the thrust of the upper block is also suitable for those who have already reached the reference 82 repetitions and want to develop further.

A narrow and neutral grip activates the biceps and muscle fiber groups that are located closer to the center of the back. But a wide grip will allow you to work out all the zones of the latissimus dorsi. Upper block work is great for building muscle mass.

This exercise is an excellent warm-up for the shoulder joints. It is enough to perform three sets of 12 repetitions. But if the athlete uses the maximum weight, then it is better to work with the simulator after pre-warming up the muscles and classic pull-ups.

Dumbbell row with one hand

This exercise allows you to work both sides of the back, controlling the weight for the working and non-working arms. The range of motion also increases significantly. If, when performing a deadlift, the neck rises only to the level of the press, then when working with dumbbells, you can bring the elbow beyond the level of the shoulder.

In this case, almost all the muscles of the upper back are involved. Thanks to the emphasis of the non-working hand on the bench, the risk of improper work with dumbbells is significantly reduced. The core is easy to control, fatigue does not set in so quickly, which allows you to perform more repetitions.

One-arm dumbbell raises are usually performed in the middle of a workout. It is enough to perform 3 sets of 10 repetitions.

hyperextension

Hyperextension - refers to very light exercise, therefore suitable for women and beginners. It is not easy to complicate the lifting of the body, so the number of approaches can be determined using the “to failure” method. Athletes often perform hyperextensions during breaks between basic sets. The technique is quite simple:

1. Fix the legs so that the hips lie completely on the bench with an inclination angle of 45 degrees;
2. Cross your arms over your chest;
3. Raise your back completely straight until the body is in a position perpendicular to the floor;
4. Slowly take the starting position.

Also, you can perform hyperextension from a classic bench or on a Roman chair.

Back recovery after training

If the whole training was devoted to the development of the back, you need to pay attention to the quality recovery of the body.

First, 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.

Also, you can drink potassium and do some back stretching exercises (for example, pull your knees to your chest, or try to reach your palms to your feet from a sitting position).

We recommend reading an article on the topic - how to build back muscles. In it, you will find additional exercises and a completely different approach to pumping up the muscles of the back, as well as various tips for strengthening the back.

So, did you like this article? We would love to hear your opinion in the comments! Well, see you soon in the new releases.

This article talks about all the most best exercises for the back for men and women, with detailed description techniques for performing them, all with photo and video demonstrations.

The wide grip pull-up is the best and most basic back exercise.

EMG (this is an indicator of the intensity of muscle contraction, on the basis of which it is concluded which exercise is effective / less effective, etc.) shows - 167.0 (the highest indicator among all exercises)

Conclusion: pull-ups are simply a reference exercise, the best of the best and take first place.

Technique:

• Hang on the crossbar.
• From a hanging position with arms fully extended, pull up as high as you can until your chest touches the bar.
• Then slowly (under control) lower yourself to the bottom position.
• Repeat as many times as necessary.

Basic pull-up theory:

• The wider the grip on the bar, the more the load falls on the latissimus dorsi;
• The narrower the grip, the greater the load on the biceps. If you pull up, touching the crossbar with the back of your head, then the latissimus dorsi stretches in width, and if you pull up, touching the chin, then the latissimus dorsi stretches also in thickness (hence, it is best to pull up to the chest).
• At narrow grip, palms facing you, the lower part of the widest, located in the waist area, receives an additional load.

Back grip pull-ups

This exercise is also the best not only for the latissimus dorsi, but also for the biceps!

The EMG values ​​for the biceps in this exercise are 205.0 (this is the highest indicator among all exercises for the biceps), for the latissimus dorsi muscles - 159.0 (only pull-ups with a wide grip with a weight are higher than this indicator - 167.0), as you can see, the difference is not very big, so I kill in one fell swoop of two birds with one stone..

That is, with one exercise I work out both the muscles of the back and the biceps. What I recommend to you!

Illustrative videos with explanations in male and female performance separately:

Vertical block pull to the chest

This exercise is one of the analogues of the classic pull-ups to the horizontal bar.

The difference is that here we pull the cable (handle) to the chest, and not the body to the bar (as in pull-ups). You can also set any weight (in the simulator) and this allows beginners or girls to work, in general, those who do not know how or who find it physically difficult to perform classic pull-ups on the horizontal bar.

It also works the latissimus dorsi, but pull-ups can't be compared.

EMG - 108.0 for the latissimus dorsi, 52.9 for biceps (draw your own conclusions).

Technique:

• The pelvis should be positioned on the seat so that the upper block and bar are in front of the chest (and not directly above the head), the torso and arms are fully extended, the hips are firmly fixed between the seat and the rollers, and the feet rest on the floor.
• The pull down begins with the reduction of the shoulder blades, then the movement is picked up by the elbows, which fall strictly parallel along the sides and are directed back and to the sides.
• At shoulder level, pause and slowly return the bar to its original position.

Illustrative videos with explanations in male and female performance separately:

Traction of a vertical block behind the head

EMG in this exercise: 117.0 - lats, 74.6 - biceps.

Illustrative videos with explanations in male and female performance separately:

Bent-over barbell pull

Without a doubt this exercise is most effective in building strength and mass in the latissimus dorsi if you constantly increase the mass of the projectile.

EMG shows: 140.0 - lats, 75.7 - biceps.

Technique:

• Tighten your back, keep it straight (bent in the lower back), remove the barbell from the racks.
• Take a step back, tilt the body at an angle of 45 degrees, the back is straight (bent in the lower back).
• Perform a powerful movement from the knee to the lower abdomen, as if leading the barbell along the thighs.

Illustrative videos with explanations in male and female performance separately:

Bent over dumbbell row

This exercise allows you to train the latissimus dorsi muscle with a maximum range of motion. In addition, separate back training allows you to train the left and right lats in turn, achieving greater concentration than when working with both hands at the same time.

EMG shows: lats - 143.0; biceps - 85.1

Technique:

• The right hand is used as an example.
• Take a dumbbell in your right hand.
• Place your left knee on the bench.
• Bend your right leg slightly. lean forward and rest your left hand on the edge of the bench. The back in this exercise for the muscles of the back is slightly arched in the lower back.
• Take a deep breath and pull the dumbbell straight up to the lower abdomen as if leading the bar along the thighs.
• Always make sure your back is in the correct position.
• The torso should always be parallel to the floor, and the back should be slightly arched at the waist.

Illustrative videos with explanations in male and female performance separately:

Horizontal traction in the simulator

In this exercise, the load goes mainly to the lower part of the latissimus dorsi. The most effective version of the exercise involves the use of a forked handle (as shown in the figure), which allows you to keep your hands parallel. The straight bar in this exercise increases the load on the muscles of the middle and upper back.

EMG shows: lats - 115.0; biceps - 69.7

Technique:

• Sit facing the block, bend your knees slightly and rest your feet on the platform.
• Lean forward, grasp the handles.
• Lean back and open your chest.
• The arms are fully extended.
• Pull the handles towards your stomach.
• The elbows slide along the sides and move straight back.
• Try to take your elbows and shoulders as far as possible behind your back, then slowly return to the starting position.

Illustrative videos with explanations in male and female performance separately:

Deadlift

I am not a fan of deadlift because it does not give a damn thing in terms of developing the necessary sections of the back (only the extensors of the back muscles, pillars, and no more develop from the deadlift).

EMG also confirms: biceps - 25.5 / lats 68.7 (very weak readings)

I told about the deadlift here because many people consider it a reference and recommend it everywhere.

For example, I need such areas as: the latissimus dorsi in width and thickness.

Therefore, I do not concentrate on this exercise as the main one (and I do not recommend it to you).

Technique:

• Grab the bar with an overhand grip shoulder-width apart and straighten up.
• Starting position: arms are fully extended, the bar touches the hips.
• The muscles of the lower back are tense, the back is arched, the chest and shoulders are straightened, and the head looks forward.
• When performing the exercise, in no case do not round your back.
• Rounding your back while doing this exercise with a heavy weight will inevitably lead to back injury.
• Bending your knees and at the same time pulling your pelvis back, gently tilt your torso and lower the bar along your legs.
• Hands are straight. The deflection in the lower back is preserved.
• Once you reach the bottom, tighten your hamstring muscles and pull the bar up as you rise out of the squat.
• Lifting weights is performed by the efforts of the muscles of the legs.
• After fully straightening, pause and then repeat the exercises.

They are the second largest human muscle group, consisting of the latissimus dorsi, trapezius, rhomboid and rectifier muscles. Of course, back training requires special approaches, which we will discuss in detail in this article.

Important Principles

Back training can be combined with pumping triceps, biceps or shoulders. Experienced athletes should allocate one day for solo training. The exercises used during the development of this muscle group are considered one of the most traumatic in bodybuilding, and therefore all of them must be performed with proper technique, optimal weight and a companion who can insure you in a dangerous situation. Beginners are not advised to perform more than 2-3 exercises per workout, as well as use heavy loads.

It is also worth mentioning that back training should not be combined with other large groups (chest, legs), as you will not be able to achieve the maximum result in an increase in strength and muscle mass. Next, we will talk about what movements are best done on a specific muscle that is part of the dorsal group.

lats

Training the latissimus dorsi allows you to make your back wider and thicker. In general, these are the same muscles that give the torso a V-shape. If a person is genetically predisposed to narrow shoulders, this exercise will be a real salvation, since working out a certain zone will correct this problem. If you need a working back workout program, then consider the following exercises:

1. Bent over barbell. You can see the technique of execution below in the photo. To exclude cheating (i.e., the help of other muscles in the performance of the exercise), you can lean your head on a soft stand. The perfect movement to add volume to the latissimus dorsi.
2. Pull-ups. One of the most important basic exercises. You need to remember 2 principles that affect the development of a particular muscle group. Firstly, with a gradual narrowing of the grip, the load on the latissimus dorsi decreases. Secondly, the movement should be smooth, without unnecessary jerks, which will save you from cheating. To enhance the effect, you can use various weighting agents.
3. Dumbbell row with one hand in an incline. Performing the exercise correctly, you can achieve maximum load along the entire length of the muscle with a full stretch and a powerful contraction.
4. Top pull. Is one of the most effective exercises. Its implementation is more convenient than pull-ups, as it makes it possible to shift the angle in different directions, which contributes to the involvement of additional muscle bundles. Training the back muscles must include this exercise.
5. Block pull to the belt while sitting. This movement allows you to give the back a visual width. In addition, it also engages (slightly) the pectoral muscles.

Trapezoidal

These muscles are important for every bodybuilder who is chasing the maximum aesthetics and harmony of his figure. In principle, you can pump them with one exercise:

• Shrugs. You can see the execution technique below. This exercise allows you to develop the trapezius muscles in isolation to the desired level. You can do it with both a barbell and dumbbells. Perform this movement, and you will definitely improve the volume and strength indicators.

Low back

Your back workout should always include lower back exercises at the end of the workout. What to do to load this section?

1. Hyperextensions. This exercise allows you to maintain muscle tone, does not overload the joints, and also makes it possible to strengthen the tendon corset of the spine. It is often recommended for people with weak backs and beginners.
2. Deadlift. One of the most important basic exercises in bodybuilding, which involves many muscle groups, allowing you to proportionally develop the back, legs and arms. For beginners, this movement is one of the priorities, it has positive impact on the whole body (see photo below).
3. Tilt forward with a barbell. It is considered the best exercise for working out the lower back. Performed at the end of a workout.

Back muscle training

Of course universal program for pumping the back does not exist, since each person is individual. However, we will now give a few examples that allow you to combine the study of several muscle groups. Well, let's start:

1. Workout "back - biceps":

• Pull-ups with a wide grip (4 x 12).
• Linkage (4 x 8).
• Dumbbell row with one hand (3 x 8).
• Lifting the bar for biceps (4 x 10).
• Alternately bending the arms with dumbbells (4 x 12).
• Scott bench exercise (3 x 8).

2. Workout "back - triceps":

• Top pull (4 x 12).
• Deadlift (4 x 8).
• T-bar pull (3 x 10).
• Pull-ups (3 x max).
• French bench press (3 x 10).
• Push-ups from the bench (3 x 20).

3. Targeted back training:

• Bent over row (4 x 8).
• Linkage (3 x 12).
• Dumbbell row (4 x 8).
• Top pull (3 x 12).
• Pullover (3 x 12).

These programs are quite effective if used for 3-4 months. However, exercises need to be changed from time to time so that the muscles do not adapt to a certain type of load.

Back workout for girls

For those representatives of the fair sex who strive to receive perfect figure, back training is a very important element of training. The body must be developed harmoniously, and not just to pump the buttocks and the press. Do not forget also that a well-developed back visually makes the waist much narrower. And what girl would get in trouble for that? Let's take an example of a program from Alla Semenova, who is a successful Ukrainian bikinist:

• Warm up.
• Upper pull - 4 x 12-15.
• Pull-ups (possible with a counterweight) - 3 x 10.
• Bent Over Row - 4 x 12-15.
• Dumbbell row - 4 x 12-15.
• Deadlift - 4 x 12-15.

As a general rule, back-shoulder training is the most effective combination. Let's move on to training at home.

Workout at home

If you are unable to visit gym, then no one will stop you from studying at home. It is worth noting that among the minimum inventory you need 2 collapsible dumbbells from 8 to 25 kg. We will not write programs. Here are some great exercises:

1. Pull-ups.
2. Various exits (by force, with one hand, officer).
3. Dumbbell pull.
4. Shrugs with dumbbells.
5. Hyperextensions.

Of course, the complex of these exercises will not allow you to achieve maximum results in a set of muscle mass and an increase in strength indicators, however, it will make it possible to constantly be in good shape and in good physical shape.

How to accelerate the growth of muscle mass?

At the end of this article, we decided to write about an interesting experiment in sports science that really works for many people (especially for more advanced athletes). Many already know that genetics is often an important factor in bodybuilding. As a rule, human genes "sleep", turning on only with a powerful strength training. Numerous studies have shown that for beginners, training programs really only work (effectively) for the first 2-3 weeks. In the future, the performance decreases more and more.

This is where science comes to the rescue. Experts have proposed a training option that makes the back much wider and thicker. The first tester of this technique was the multiple winner of the title "Mr. Olympia" Ronnie Coleman.

What is it? The whole point lies in cyclic training, in which the bodybuilder has to alternate diverse workouts: pumping and strength training with a small number of approaches and huge weight. In practice, this has brought many athletes wonderful results that they did not even expect. The fact is that muscle growth has accelerated significantly (the same goes for strength and endurance). This method gained the greatest popularity at a time when contrast training began to be used as part of a weekly microcycle. Today it is one of the most effective programs. Try it for yourself and you will see an improvement in your performance.

Conclusion

The back is the largest muscle group in the upper body. Its development should occupy a significant place in the training process. It is she who allows you to get the very coveted V-shaped torso.

In this article, we have analyzed many existing exercises and programs that you should definitely try out. As we have already said, it is better to put the back on a separate day or combine it with triceps / biceps / shoulders.

Training "chest - back" or "back - legs" will not be a very good choice (except for beginners who have just started visiting the gym), since working out two large muscle groups at a time will not allow you to achieve maximum results.

Exercising the back muscles contributes to the development of her famous V-shape, which makes the waist and hips visually narrower, thus the figure looks more aesthetically pleasing. The back muscles are large, which makes them highly visible and one of the main ones in bodybuilding. Doing exercises for the back muscles is prerequisite in any sport, as they form the correct and good posture, and also play a major role in stabilizing the muscles of the spine.

The muscles of the back are located in several layers, so they are divided into deep and superficial, which, in turn, are also located in two layers. Here we consider only those muscles that determine the relief of the back.

1. Trapezoidal
2. diamond-shaped
3. lats

We discussed the detailed anatomy and features of training the back muscles in detail earlier (link below).

Exercises for the trapezius muscles of the back

The trapezius muscle is a flat, triangular muscle that is located outside and down from the neck and down the center of the back between the shoulder blades. The more the trapezoid sticks out on the sides of the neck, the more powerful and spectacular the athlete's body will look. The construction of large trapeziums is necessary for the symmetrical development of the upper body. The exercises below will allow you to qualitatively work out all parts of the trapezius muscle.

This exercise is aimed at working out the upper and middle parts of the trapezoid.

Working muscles:

• 1. Upper and middle trapezoid
• 2. Deltoid
• 3. Raising the scapula

• 4. Spinal
• 5. Longissimus pectoralis muscle
• 6. Iliocostal muscle

Take a barbell with an overhand grip, stand up straight and place your feet shoulder-width apart. As you exhale, raise your shoulders as high as you can. Pause, and while inhaling, slowly return to the starting position.

Options:

You can do this exercise with the barbell behind your back.

Performing this exercise, you work out the upper and middle parts of the trapezoid.

Working muscles:

• 1. Upper and middle trapezoid
• 2. Deltoid
• 3. Raising the scapula

Muscles that straighten the spine:

• 4. Spinal
• 5. Longissimus pectoralis muscle
• 6. Iliocostal muscle

Exercise technique:

Take dumbbells. Stand up straight. Stretch your arms at the seams. Raise your shoulders as you exhale. Pull them as high as you can. Hold this position for a second and lower your shoulders.

Important nuances:

Choose the right projectile weight - too heavy weights will not let you contract and stretch your muscles as much as possible. Therefore, if you feel that the contraction is weak, then take dumbbells easier.

Working muscles:

• 1. Upper and middle trapezoid
• 2. Deltoid
• 3. Raising the scapula

Muscles that straighten the spine:

• 4. Spinal
• 5. Longissimus pectoralis muscle
• 6. Iliocostal muscle

Exercise technique:

Grab the bar with an overhand grip and stand straight. In the starting position, the arms are straightened at the elbows, the bar of the bar rests on the hips. Inhale and, holding your breath, pull your elbows vertically up lifting the bar to your chin. As you exhale, slowly return to the starting position.

Options:

This exercise can be performed by changing the width of the grip. The wider the grip, the greater the load on trapezius muscle. The narrower the grip, the greater the load goes deltoid muscles. You can also do this exercise on the Smith machine.

Another exercise to train the upper and middle part of the trapezius muscle.

Working muscles:

• 1. Upper and middle trapezoid
• 2. Deltoid
• 3. Raising the scapula
• 4. Supraspinatus

Muscles that straighten the spine:

• 5. spinal
• 6. Longissimus pectoralis muscle
• 7. Iliocostal muscle

Exercise technique:

Go to the simulator and grab the bar with an overhand grip. In the starting position, the arms are straightened at the elbows. Inhale and, holding your breath, pull your elbows vertically up. As you exhale, slowly return to the starting position.

Important nuances:

Elbows when performing traction should look up and to the sides. No need to lean forward and lower your shoulders.

Exercises for the latissimus dorsi

The most basic muscles that take the lion's share of the formation of the back on themselves are the latissimus dorsi. With the help of these muscles, you can visually increase the back and shoulders and at the same time reduce the waist. It is they who play a big role in the formation of the "male" figure, the notorious V-shaped physique. Therefore, for the full development of an athlete, it is vital to qualitatively work out the latissimus dorsi to achieve a large and beautiful back. Below are the best exercises for increasing lat strength and mass.

This exercise will allow not only to increase the mass of the back muscles, but also to "draw" them.

Working muscles:

1. diamond-shaped
2. lats
3. Middle and lower trapezius
4. rear delta

Exercise technique:

Sit on the seat. Take the handle in your hands and rest your feet on the stops. The knees are slightly bent. The body is vertical. Deflection in the lower back. As you inhale, lean slightly forward with your lower back arched. As you exhale, pull the handle to the lower abdomen, returning the torso to a vertical position.

Important nuances:

During the exercise, you should make active movements with your shoulders back and bring your shoulder blades together as much as possible. At the same time, the elbows go along the sides along the body. It is with this technique that the muscles of the upper and lower back will work as much as possible.

This exercise imitates pull-ups on the horizontal bar and will allow you to work out the latissimus dorsi muscle in a quality manner.

Working muscles:

1. Inferior trapezoid
2. rear delta
3. Rhomboid
4. broadest

Exercise technique:

Take the handle of the simulator with a direct wide grip and sit on the seat. As you exhale, pull the handle to your upper chest, slightly tilting your torso back. On an inhale, return to the starting position.

Important nuances:

While pulling, push your chest to meet the movement of the handle. The shoulders should move back and down, the shoulder blades should be brought together. Watch the technique very carefully so that exactly the muscles that should work, namely the latissimus dorsi, work.

In this exercise, in addition to the latissimus dorsi, the biceps also work.

Working muscles:

1. Biceps
2. rear delta
3. Inferior trapezoid
4. broadest

Exercise technique:

Take the handle of the simulator with a reverse grip and sit on the seat. As you exhale, pull the handle to your upper chest, slightly tilting your torso back. On an inhale, return to the starting position.

Important nuances:

Do not slouch while pulling and do not lean too far back.

4. Pull-ups on the horizontal bar with a direct wide grip

An excellent exercise for training the latissimus dorsi on any sports ground.

Working muscles:

1. rear delta
2. diamond-shaped
3. Inferior trapezoid
4. broadest

Exercise technique:

Grasp the bar with a straight grip, much wider than your shoulders. Without straining the biceps and bringing the shoulder blades together, pull yourself up, trying to touch the bar with the top of your chest. Pause a little at the top and return to the starting position.

Important nuances:

When pulling up, bend in the back and look straight up.

One of the most effective exercises for pumping the latissimus dorsi.

Working muscles:

1. Trapezoidal
2. Rhomboid
3. broadest
4. rear delta

Exercise technique:

Take the barbell with an overhand grip, slightly wider than your shoulders. Bend your legs slightly and lean your torso forward. The slope should be significant, the body is almost parallel to the floor. Hands are straight. Deflection in the lower back. Inhale, and as you exhale, powerfully, remaining in an inclination, pull the bar until it touches the lower abdomen. On an inhale, slowly return to the starting position.

Important nuances:

At the top of the movement, pull your elbows and shoulders as far back as possible and bring your shoulder blades together.

Options:

The T-bar row is almost identical to the bent-over barbell row, except that one end of the bar is attached to the floor or machine frame. As a result, it is possible to achieve a smaller amount of harmful stress in the lower region of the spine.

An excellent basic exercise for the development of the central and upper back.

Working muscles:

1. broadest
2. Rhomboid
3. Trapezoidal
4. rear delta
5. Biceps

Exercise technique:

Place your left knee on the bench. Then bend down and rest your hand on it. The body is almost parallel to the floor. Deflection in the lower back. The right foot is on the floor. Right hand hold the dumbbell with a neutral grip. As you exhale, pull the dumbbell to the lower abdomen, by contracting the back muscles. On an inhale, slowly lower the dumbbell to the starting position.

Important nuances:

Try to perform the movement precisely due to the muscles of the back, and not the arms. To do this, raise your elbow high and do not take it too far to the side. Keep your back horizontal and don't round it. Do not rotate at the waist. It is in this position of the body that the back muscles are most involved.

7. Traction to the stomach while sitting on the simulator

Traction to the stomach on the simulator combines well the power load with the safety of training.

Working muscles:

1. rear delta
2. Trapezoidal
3. Rhomboid
4. broadest

Exercise technique:

Sit on the seat of the simulator and rest your feet on the stops. As you exhale, pull the handles of the simulator to your stomach, straightening your chest and pulling your elbows back. On an inhale, slowly return to the starting position.

Important nuances:

Don't use momentum. Movements should be slow and controlled.

Exercises for the rhomboid muscles of the back

There are about 650 muscles in our body, but for some reason we do not train all 650, but only the most important ones, those that form the basis and in the process of which the whole body is transformed. Rhomboids are just one of those muscles that do not need to be purposefully trained, since they develop passively when performing exercises on the back. Almost every exercise involves these muscles, and therefore you should not worry about their development - they are somewhat independent. We discussed the anatomy and features of training the rhomboid muscles of the back in detail earlier (link below).

Lower back exercises

In addition to appearance, strengthening the muscles of the lower back is good for health, as it is one of the most weaknesses bodybuilder. By strengthening lumbar muscles the risk of spinal disease is reduced: osteochondrosis, displacement of the vertebrae and pinching of the nerves, since the muscular frame of the lower back provides reliable support for the vertebrae. Below are the best exercises to strengthen your lower back.

1. Hyperextensions on the simulator

Exercise for the development of rectifiers of the back (lower back), as well as gluteal muscles and hip flexors.

Working muscles:

1. Semimembranosus
2. Semitendon
3. Biceps femoris
4. Gluteus maximus
5. Iliocostal muscle of the lower back
6. longissimus muscle
7. spinous muscle

Exercise technique:

Lie down in the simulator on your stomach and bring your heels under a special roller. Slowly, as you exhale, tilt down. As you inhale, slowly return to a position in which the body will represent a straight line.

Important nuances:

Avoid overextension in the lower back.

Options:

You can use weights in the form of a pancake, which is held with crossed arms on the chest.

Deadlift - is the basic and one of the most necessary exercises in bodybuilding and powerlifting.

Working muscles:

1. Gluteus maximus
2. Finger flexors
3. wrist flexors
4. spinous muscle
5. longissimus muscle
6. Semitendon
7. Semimembranosus

Exercise technique:

Come close to the bar, place your feet shoulder-width apart and parallel to each other. Squat down and grab the bar with a straight grip, the grip is slightly wider than your shoulders. The arms are vertical, the shoulders are directly above the bar of the bar. The gaze is directed forward. Inhale deeply and as you exhale begin to pull the barbell. After the barbell passes the knees, fully straighten up and bring the shoulder blades together as much as possible. Begin the downward movement by pulling the pelvis back. The loin is bent, the shoulder blades remain flattened. Having passed your knees, sit down and touch the pancakes to the floor.

Important nuances:

Be extremely careful during the deadlift. Watch your lower back, it should always be bent. And of course, keep the movement smooth, both when raising the bar and when lowering it. Do not try to pull the bar off the floor. Inhale slowly down, exhale, powerfully up.

3. Forward bends with a barbell (Good Morning)

Exercise aimed at training the lower back. Also in this exercise, the muscles of the legs, gluteal and biceps are involved.

Working muscles:

1. Gluteus maximus
2. Biceps femoris (biceps femoris)
3. Semitendon
4. Semimembranosus
5. spinous muscle
6. longissimus muscle
7. Iliocostal muscle of the lumbar
8. Quadriceps femoris (quadriceps)

Exercise technique:

Place the barbell on the back of your shoulders. The back is stiff, the shoulder blades are together. The knees are slightly bent. Inhale, lean forward until the torso is parallel to the floor, keeping your back straight. Slowly return to starting position, exhale.

Important nuances:

Master the slopes only with an empty neck and at a slow pace. Add weight only when you feel that the lower back has become stronger.

Forget bench press Mondays. It's time for Titanic Trapeze and Giant Back Tuesdays! Take these 8 tips and lift your lats, traps, and rear delts into a new orbit.

The muscles of the back often lack our attention, and we work with them carelessly. The average powerlifter either pumps them at half strength, using only banal deadlift reps, or even abandons the idea of ​​swinging his back to the maximum of his capabilities.

If you are not one of those guys and really strive for the maximum possible volume and strength of the back muscles, read this article. In it, I will share some secrets and talk about my favorite techniques for working out the back muscles. This resource will help you improve training process and as a result, create powerful, strong and impressive back muscles. You will learn all about how to create a basic training program, and how to increase the power and speed of the stroke.

Getting the most out of your back workout

Tip 1. Every week we train the back with the exercises of the Big Three

• Pull-ups ( and / or , or T-bar)
• Pull-ups (bar pull-ups, wide-grip pulldowns, horizontal pull-ups, or squat rack pull-ups)

If your program is split for target groups, start your back workout with a deadlift, and then move on to deadlifts and. If you work out all muscle groups in one workout, I recommend using one of the listed exercises in each session. As a general rule, I advise you to stick to the following schedule:

• Monday: thrust
• Wednesday: deadlift
• Friday: pull-ups

Tip 2. Learn to properly perform pull-ups and pulling movements

One of the most common mistakes I see in the gym is doing pull-ups and pull-ups incorrectly. In these exercises, powerlifters use their arms (biceps) too much because they were never taught how to involve the muscles of the upper back as much as possible.

I give my clients the following instructions regarding pull-ups and traction exercises:

• Start by pulling your shoulder(s) back.
• At the same time, focus on keeping the elbow(s) going back with the shoulder(s).
• End pull-ups and rows with maximum tension on the latissimus dorsi (or latissimus dorsi).

All three stages should be performed smoothly within one indivisible, powerful and explosive movement. Do not break the exercise into three discrete and isolated phases, start the movement with shoulder abduction and at the same moment pull your elbows back. Your arms should work like hooks, and this will reduce the load on the biceps.

Development techniques you will have to dedicate a few workouts, but once you succeed, you will feel how hard the back muscles work. Proper execution pulling and pulling will allow you to work with more weight and build mass and strength of the muscles of the back, and at the same time reduce the likelihood of damage to the biceps.

Now that you have good complex for the back muscles, it's time to take the power shrugs and deliver a crushing blow to the trapeze! Forget about the standard dumbbell or barbell shrugs that reign in the world of bodybuilding for a while and give the green light to an explosive version of this exercise.

You will be doing powerful shrugs that require explosive technique rather than smooth and measured movements, and this will allow you to take significantly more weight. This fusion of maximum load and controlled yet powerful and explosive reps is great for increasing trapezius strength and volume.

One of my favorite ways to do power shrugs is what I call power shrugs hell. Start with 65 kg and do 8-10 reps. Add a couple more discs and do 8-10 more reps. Keep adding discs until you feel like you can no longer complete a set of 8-10 reps.

And understand that explosive power shrugs are not sloppy shrugs. You maintain a decent range of motion and control the technique of the exercise at all times. Control the bar, hold the stance, and when you feel that you can no longer lift the weight to a sufficient height, finish the approach.

Tip 4: Limit the weight and volume of the deadlift

Over the years, I have noticed that deadlifts with weights in excess of 90% of the one-rep maximum are of little use. During my 5-year ascent to the deadlift with 360 kg, I injured my lower back 4 or 5 times, and each time the injury was caused by training with a weight exceeding 90% of the 1-rep maximum.

In the end, I decided that there was no need for too much volume and/or heavy working weight (90% of the 1-rep max and above) to develop the strength and size of the back muscles. Here are my recommendations:

• Don't lift more than 90% of your 1-rep max. If you want to test your strength, see how many reps you can do with a weight within 85-90% of your previous one-rep max, or do 4-5 heavy single reps.
• Working from 70-80% of your 1-rep max, limit the number of reps per set to five. When lifting over 80%, do no more than three reps, with the exception of periodic test sets to assess your strength.
• While working below 70% of your 1-rep max, you can do large quantity repetitions.

And don't forget that any approach should be stopped if you feel that something is wrong with your form.

When it comes to volume, I find it reasonable to reduce the number of repetitions by 20-40% compared to others. basic exercises. This means that if you are doing 5 x 5, then for the deadlift you should choose 3 x 5 or 4 x 5.

The deadlift is a powerful exercise, but I've never seen much benefit from too high a load. Over time, as you understand your deadlift limit, you can of course increase the volume if you feel it is necessary.

Tip 5: Use straps or hand straps for traction if necessary

If necessary, use straps or wrist straps for traction. Never let a lack of grip strength get in the way of back training. Never. I don't care what others say. If grip strength is a problem for you, do back exercises and then go and work on grip strength.

Over the years, I avoided all those straps and my deadlift results sucked to say the least. I was only doing 10 reps with 55 kg dumbbells and thought it was cool until I turned on my brain and started using various devices to grab and hold the projectile.

As soon as I started using the straps, the strength indicators soared up, and with them the volume of the back muscles began to grow. At my peak, I could already do a 118kg dumbbell row x 10 reps and a 68kg deadlift x 42 reps. I also did a few reps of the 188kg barbell deadlift.

If you work your back with a wide variety of pull-ups and pull-ups, you don't need to put much (if not any) stress on your rear delts.

Or is based on the simultaneous retraction of the elbows and hands. If you look at the technique for doing pull-ups and pull-ups, you will notice that similar abductions of the arms and elbows are already included in these exercises. Pull-ups and pull-ups are like a reverse butterfly for rear delts multiplied by steroids.

Pull-ups and pull-ups are complex movements that load not only the upper back, but also the rear deltas. Moreover, these are the main builders of the rear deltas. Of course, if you want, you can do a few isolated sets on the rear delts and increase the load on these muscles, but, believe me, there really is no need for this.

The vast majority of powerlifters are jealous of every extra kilogram and extra repetition in the bench press or with, and the back muscles are trained through the sleeves. Yes, the thrust of a 50-pound dumbbell is beyond the power of an ordinary amateur athlete, but believe me, this is not enough for you.

Set as your goal dumbbell deadlifts weighing 65, 70, 75 kilograms or more. If your gym does not have suitable dumbbells, order yourself a special handle. My handle allows you to hang up to 150 kg, and this is a completely different dumbbell pull!

Also reconsider your attitude to the barbell deadlift - the working weight should be the same as in the bench press, or even higher. If you press 130 kg, then with a weight of 130 kg you should perform the same number of repetitions.

The above is also true for pull-ups and deadlifts. You should effortlessly pull yourself up 10 times in one approach, and in the deadlift set your goal to conquer the peak of 225 kg.

Tip 8. Can't pull up? Then do horizontal pull-ups

For many years, I have been a proponent of using wide grip pulldowns instead of chin-ups. I thought this deadlift was the perfect solution for people who can't pull up, but I was wrong.

For 5 recent years I've become a real fan of the aka squat rack pull-ups. This option leads to a better contraction of the latissimus dorsi and at the same time creates a greater load than pulling the upper block with a wide grip.

To perform horizontal pull-ups, in a squat rack, place a barbell at a height of about 1-1.5 meters. Then find a suitable bench or box on which to place your feet. Put your feet on the bench, grab the barbell (while your torso is in a horizontal position) and start pulling yourself up. Even if you can't complete a single full pull-up today, you can easily do multiple 5-rep sets of horizontal pull-ups.