When you first come to the gym, it's no surprise that you want to work out. big muscles in front - pump up chest, arms and abs. But when you really start to study your body, then divide it into two parts, the lower part (your legs) and the upper part. Moving on, you begin to highlight the front and back sides. And those who seriously took up the creation of their form know that building a large, wide and powerful back distinguishes them from all other athletes. So if you are serious about working on your back, then take some time to read this article and you will be aware of all the information you need.
First, we will study the anatomy of individual muscles, the totality of which makes up the back. Next, we will talk about the structure of the skeleton, about the bones and joints that are involved in creating movements. After that, we will learn the functions of the back muscles and tell you how to properly train your back so that you can get the most out of your workouts. And finally, we will show you the most effective exercises for a quality workout. Now let's delve into the study of the anatomy of the back muscles.
Anatomy of the muscles of the upper back
lats
The first muscle that everyone who starts training the back in gym- This is the broadest muscle. It runs from the front humerus, that is, the bones of the upper arm, downwardly attaching to the shoulder blades, to the lower thoracic spine in the middle of the body and down to the very bottom of the back, where they are attached to a large area of tissue compaction in lumbar. So, as you understand, your lats are fundamentally important, because the width of the back is determined by the distance between their edges.
Trapezoidal
Most, imagining the trapezoid in reality, think only of their upper part, which is trained by scars. In fact, the trapezius muscles of the back consist of three parts:
- Top trapezoid (They start at the base of the skull and spine, pass along the neck, go down and attach in the region of the collarbone).
- The middle of the trapezius (Located in the area of \u200b\u200bthe third and fourth cervical vertebrae in cervical region spine, crosses the back and joins the shoulder blade).
- The lower part of the trapezoid (Located below, in thoracic region spine, runs upward and also attaches to the shoulder blade).
diamond-shaped
Many people know about the presence of trapezoids only because they are noticeable and located at the very surface of the body. The diamonds lie deep in your back, just below the trapezius. They are located at an angle to the spine and are attached to the shoulder blades. You use them well during traction exercises, as well as pull-ups. They, to a certain extent, are responsible for the thickness of the upper back.
Anatomy of the muscles of the lower back
Among the many muscles in the lower back, we will focus on three main muscle groups:
- Multifid muscles. You never notice these muscles, but they are important because they create a range of motion for your spine and allow you to make small movements while keeping your spine arched.
- Square muscle of the lower back. It runs from the very top of your thigh and goes up to the muscles in your lower back. It is important when moving the body from side to side, but for us, its ability to prevent excessive bending to the side is much more important.
- Back extensors. They originate in the region of the sacrum and upper thigh and run along the entire length of the back to the neck and even to the base of the skull. So these muscles are really important for controlling our movements. Think of the same squats or deadlifts where the load of the weight is placed on your back, when you are trying to achieve a stretch in the muscles of the lower back - in all these cases, the lower back extensors come into play.
Now that we have looked at the anatomy of the back muscles, we propose to study those unique bones and joints that are responsible for the movements we perform.
Bones and joints
Which joints are the most important when we talk about back training? Of course, this is the upper sections of your spinal column. They have 12 separate bone formations that start from the base of the neck and run along the entire length of the back. This element is very important, so be sure to keep your back straight and fixed when doing various deadlifts, including with dumbbells and cables, because this is the best position for exercising.
Movements are performed not so much due to the entire upper back, but precisely with the shoulder blades and shoulder joint. From these areas, movements are born. That is, you must understand that in order to create a really worthwhile form, it’s not enough just to pull weights anyhow, you need to combine all the connecting elements and your back will become strong and powerful.
So, at this point, we have studied the muscles of the back, and also looked at the bones and joints. Now let's talk directly about the movements that you create with your back muscles.
Functions of the muscles of the back
Speaking of the lats, there are two main functions that they perform:
- Internal rotation (pronation)
- Shoulder adduction
Imagine that this muscle, attached to the humerus, is responsible for its pronation, that is, the rotation of the humerus inward. Many are familiar with this function, but most do not suspect that the lats are also responsible for bringing the shoulder to the body. We are talking about flexing the shoulder, raising the arms and then lowering them, that is, movements like top link block or pull-ups with a direct and reverse grip - all this causes adduction of the shoulder.
So, we have considered the latissimus dorsi and now let's study the muscles of the upper back directly.
When we talk about trapezoid, many do not know about the presence of the upper part of the trapezoid, but it is it that is important for building a noticeable peak, a powerful top of the trapezoid.
Below we have the middle part of the trapezoid and rhomboid. Remember that they are located in the middle part of the back and are attached to the shoulder blades. They are responsible for retracting the shoulder blades, due to which you can move the shoulder joints back and bring them together.
In conclusion, let's recall the important lower part of the trapezium. It is important for stretching the shoulder blades and lowering them down the chest.
Two more concepts that you need to learn are the so-called upper and lower rotation of the scapula and shoulder joint. These are not just terms, but behind them lies your ability to safely and effectively raise your arms above your head. When you raise your arms, three muscles work together to create the rotation of the scapula - the upper and lower trapezius, as well as serratus muscles. Yes, of course, these are all abstruse terms, but when you need to simply raise your arm above your head, these three muscle groups, due to the interaction, make this movement safe.
After that, when you lower your hands, the lower rotation of the scapula occurs, the rhomboid and muscles enter into the process, on which we constantly focus on in this article - the top of the trapezius. These two muscles work together to provide downward rotation of the scapula.
In conclusion, if you are one of the typical beginners in the gym, then you probably devote the lion's share of the time to training the front muscles, but the development of the back is a way not only to improve your shape, but also to ensure the safety of your shoulders for years to come. So make sure you give enough time to develop your back muscles versus your front side.
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.
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.
T-bar pull
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 trapezius 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:
- Fix the legs so that the hips lie completely on the bench with an inclination angle of 45 degrees;
- Cross your arms over your chest;
- Raise your back completely straight until the body is in a position perpendicular to the floor;
- 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.
To all other, developed muscles The backs help support the spinal column, which helps maintain posture. If you forget about your back, but pay too much attention to the chest muscles, an imbalance occurs, as a result of which the chest muscles make you slouch, because. stronger back muscles. We have dedicated this article to the back so that you understand its great importance and have enough knowledge to create a beautiful and powerful V-shaped figure.
In the first part of this article, we will look at the most important points, such as:
- Anatomy of the back muscles and their functions.
- Directions of development of the width and thickness of the back.
- Training programs for the beginner, intermediate and advanced athlete.
The back muscles are in second place in size after the legs, so, of course, back training should be intense and at the same time voluminous.
The muscles of the back occupy the entire area from the neck to the pelvis, there are many of them and they are divided into two types:
- Deep (those muscles that we cannot see).
- Surface.
For us, the most important is the superficial muscles of the back - these are the ones that we can see:
latissimus wing muscles;
trapezius muscles;
back extensors-pillars.
Latissimus dorsi- a superficial muscle that occupies the entire lower back. It has the shape of a triangle and a relatively thin muscle. This muscle creates the width and mass of the back and is the first thing that catches the eye.
The function of the latissimus dorsi is to bring the arm to the body and rotate inward - pronation. Pulls the body to the arms fixed on something (crossbar, ledge) due to the strength and contraction of the latissimus dorsi.
Trapezius back muscles- a flat wide muscle that occupies a superficial position in the back of the neck and in the upper back.
It has the shape of a triangle and is divided into three parts:
- Top part- takes a position from the neck and passes to the shoulder joint along the collarbone.
- middle part- located between the shoulder blade and the spine.
- Bottom part- located below the shoulder blade and is a continuation of the middle part.
The function of the trapezius muscle is to bring the scapula closer to the spinal column with the force of contraction of all parts, as well as to raise the scapulae up and down.
Back extensors- one of the strongest muscles of this group, it is located along the entire length of the spine from the sacrum to the base of the skull. This muscle is clearly visible in the lumbar region and up to the middle of the back, two columns stretching on both sides of the spine.
The function of the extensors is to extend the spinal column and hold the torso in an upright position. Tilts the spinal column, to the right or left, depending on the unilateral muscle contraction. Participates in the process of breathing by lowering the ribs with part of its bundles.
Thus, we conclude that the back muscles are quite massive and most of them are occupied by three groups (the latissimus dorsi, trapezius and extensors), the development of which will create the basis of a beautiful and large back.
Directions for the development of the thickness and width of the back
Let's start with the fact that in order to develop a powerful wide back, you need to take care of working out all parts of the back, i.e. work out the back with various exercises, and not two or three. Many see the key to a powerful back in the deadlift. This exercise is basic, but basic in terms of back strength and extensor development. Relying only on deadlift you will not be able to build a beautiful back, because if your goal is bodybuilding (development of mass, strength, aesthetics, proportions in harmony), then the deadlift should be the third thing, or even the last.
Genetically, by nature, people can initially be given the width of the back, and its development will be easier than the thickness, or vice versa. Of course, starting from the accent you need to work on, you make the width or thickness.
There are the following aspects that affect the width or thickness of the back:
- Grip width (wide, medium, narrow)
- Types of different exercises, due to which the amplitude of movement and the position of the body are different, which affects the width or thickness of the back.
The width of the grip affects the emphasis on the load of the latissimus dorsi and the load itself. The wider the grip, the more the emphasis shifts to upper part the broadest and get involved in the work will be more outer part, which will develop the width. The narrower the grip, the greater the amplitude of movement and, in connection with this, the load increases, but then the biceps are more involved in the work and the load is more shifted to the middle and lower part of the widest.
It would be logical that the shift in grip width does not mean that some muscles are excluded from work, while others work to the maximum at the limit. The whole back will work, but depending on the width of the grip, you will give priority to one or another part of the back muscles.
Types of exercises that affect the width and thickness of the back:
- Back Width- pull-ups, pull-ups of the upper block.
- Back thickness- horizontal traction.
- Accentuated traction– bent over rows (accented means that both thickness and width are being worked out, but depending on the emphasis, you can work more or less on the thickness or width of the back).
- Basic movement- deadlift (affects powerfully on all the muscles of the back, but to a greater extent on the extensors and is a power movement for overall strength), traction of the barbell in an inclination (basic movement, stresses all the muscles of the back).
To develop both a wide and powerful back, you must build your workouts in a variety of ways, i.e. include emphasis in training on both width and thickness, but what comes first in priority. Alternatively, you can alternate workouts in one cycle with an emphasis on width, in another with an emphasis on thickness.
Examples of training programs
Here we will describe examples of training programs for all levels of fitness of athletes, but you must remember that compiling a program is an individual matter, so you must choose exercises, grips and load accents yourself. Everyone's body is different and what works for one may not work for another.
Complex for a beginner:
1. Pull-ups(or pull of the upper block): 3x8-12.
2. Bent over row: 3x8-12.
3. Horizontal block pull: 3x10-15.
For a beginner, this will be enough. Over time, you can add deadlifts to this complex at the end, as a finishing exercise for the entire back area, but be careful, it is very easy for a beginner to get overtrained.
Complex No. 1 for an intermediate level athlete:
1. Pull-ups: 3-4x6-12.
2. Bent over row: 3-4x6-12.
3. Bent Over Dumbbell Row: 3-4x8-12.
3-4x8-15.
Complex No. 2 for an intermediate level athlete:
1. Thrust of the upper block: 3-4x8-12.
2. T-Bar Row: 3-4x10-12.
3. Deadlift: 2-3x6-10.
4. Pullover on the block: 3-4x12-15.
Complex No. 3 for an intermediate level athlete:
1. Pull-ups: 3-4x6-12.
2. Thrust of the upper block behind the head: 3-4x8-12.
3. Bent over row: 3-4x10-12.
4. Bent Over Dumbbell Row: 3-4x10-12
Please note that we give examples of programs, and not the fact that they will suit you, and it may also be an easy program for you or too heavy. Always build your programs, starting from your individual characteristics of the body and physical fitness.
Complex №1 for advanced:
1. Pull-ups: 3-4x6-12.
2. Bent over row: 3-4x6-12.
3. Deadlift: 2-3x6-10.
4. Thrust of the upper block behind the head: 3-4x10-12.
5. Horizontal block pull: 3-4x10-15.
Complex №2 for advanced:
3-4x6-12.
2. Bent over row: 3-4x6-12.
3. Bent Over Dumbbell Row: 3-4x8-12.
4. Horizontal block pull: 3-4x10-15.
5. Pullover on the block: 3-4x12-15.
Complex №3 for advanced:
1. Pull-ups (or pull-ups): 3-4x6-12.
2. T-Bar Row: 3-4x10-12.
3. Bent over row with one hand of the lower block: 3-4x8-12.
4. Thrust in the crossover of the upper blocks, in a vertical position: 3-4x12-15.
5. Deadlift: 2-3x10-12.
There are many complexes, we cited as an example just a drop in the sea. You can try one of our complexes or create your own, depending on your physical fitness. You can also focus on the width or thickness of the back and, depending on this, build a workout, divide the workout of the width and thickness of the back into days, or divide the workouts into a day vertical rods and day horizontal.
Exercise technique and nuances
Pull-ups and overhead pull-ups
Pull-ups on the bar and thrust of the upper block, an excellent basic exercise for the upper back and lats. No matter how many consider only the deadlift and the bent over row as the basic movement, this is a mistake. Deadlift more strength exercise and traumatic if your goal is beautiful broad back, then pulling up and replacing it with the pull of the upper block are simply irreplaceable basic movements.
Performing the exercise:
- Take the starting position, holding the bar with a grip that is comfortable for you (medium, slightly wider than shoulders, wide) and remember that the wider the grip, the more the latissimus dorsi will turn on, but the smaller the amplitude.
- while inhaling, pull your chest to the bar, contracting the muscles of the back and bringing the shoulder blades together. The back should be flat and arched in the lumbar region. You should concentrate on the work of the back muscles and perform the movement due to them, and not due to the arms.
- As you exhale, slowly and under control, stretching the back muscles, go down, but do not touch the floor with your feet and do not relax the back muscles at the bottom point.
- After completing the desired number of repetitions, carefully taking the starting position, release the horizontal bar.
Nuances and variations:
If you still can’t do pull-ups due to lack of preparedness, you can replace the pull-up with the upper block. This exercise also hits the same muscles, but the difference is that you are not doing with your weight and pulling the bar towards the body instead of the body towards the bar. The execution technique is the same, the back is even and the deflection in the lumbar region.
Alternatively, you can use reverse grip pulls and narrow. They also powerfully work the upper back and even better by increasing the range of motion, but the load is shifted to the middle and bottom of the widest.
The one-arm pulldown effectively works all parts of the latissimus dorsi and allows you to concentrate on the left and right parts separately, but it is better to use it as an addition to the basic movement.
Use an open grip for pull-ups and deadlifts, which will take the strain off your biceps and allow you to focus more on your back.
Bent over row
Another irreplaceable basic exercise- tilt bar pull. It should always be in your back workout, because. Works out, as well as the broadest, and the entire upper back.
Performing the exercise:
- Take the starting position, holding the barbell with an average grip, tilt the body forward by 30-45 degrees, move the pelvis back, bend the legs slightly at the knees in order to stabilize the body. Watch your back so that it does not slouch, it always remains even.
- While inhaling with the force of contraction of the back muscles, pull the bar to the lower abdomen and hold for a second. The bar should always go strictly along the legs to the lower abdomen.
- As you exhale, lower the bar under control along the legs, stretching the muscles of the back, but do not throw weight at the lower points, relaxing the muscles of the back. As soon as you feel that the muscles will relax further, pull the bar up.
- Do the desired number of repetitions, taking the starting position, put the barbell on the floor or racks.
Nuances and variations:
One variation on this exercise would be the T-bar row. Its advantage is that the bar is fixed and you do not have to spend extra effort on balancing the weight. There are also T-reefs with a special emphasis on the chest, which generally excludes unnecessary muscles from work, and you can focus strictly on the back.
The thrust of the lower block to the belt in an inclination great option as a variety. Through the execution of block simulator gives a specific load, creating resistance at any point in the movement. This exercise is subtle and very difficult to focus on. the right muscles, so take moderate weight and concentrate as much as possible on the work of the back muscles.
In all variants, you can use reverse grip, this will load the biceps a little more, but doing the exercise with feeling, you will work with such a grip not only on the upper back, but also on the middle and lower lats.
Dumbbell row with one hand
If you want a real, big lats, then you need to include this exercise in your workouts. Performing the movement skillfully and accurately, you will work out all parts of the latissimus dorsi.
Performing the exercise:
- Take a starting position. With your free hand and the same foot, rest on the bench, the opposite leg rests on the floor, and with the opposite working hand, take a dumbbell of the desired weight. Watch your back so that it is always flat and slightly arched in the lower back.
- As you inhale, pull the dumbbell to your thigh powerfully and under control, contracting the latissimus dorsi muscle as much as possible.
- As you exhale, slowly stretch your lats as you lower your arm down. When you reach the point of maximum stretch, repeat the upward movement.
Do the required number of repetitions.
Nuances and variations:
For variety, use dumbbell rows with two hands lying on a bench with an incline of 15-20 degrees and traction of the lower block with an emphasis on the bench.
For maximum effect from the exercise in the positive phase, contract the muscles as much as possible, bringing the dumbbell as high as possible, and stretch the lats as much as possible, moving the dumbbell slightly forward at the bottom point.
During execution, watch your breathing, and do not allow the body to sway, unnecessary jerks, in order to maximize the load on the back muscles.
Horizontal block pull
This is not the most important, but effective exercise. It works the middle of the back and the lower part of the latissimus dorsi. It can be performed both in a heavy power manner and in a pumping one.
Performing the exercise:
- Take a position on the seat of the simulator, rest your feet on a special stop, straighten your back, and slightly bend in the lumbar region.
- While inhaling, taking the handle of the simulator, powerfully pull it to the lower abdomen, pulling the elbows back (note, we say exactly the elbows, not the arms, because in this movement you can pull with your hands, which will reduce the effectiveness of the exercise) and bringing the shoulder blades together with the force of muscle contraction back.
- As you exhale, stretch your back muscles as much as possible, returning the handle back.
- After completing the desired number of times, return the handle to its place and rest 1-2 minutes before the next approach.
Nuances and variations:
As variations, use different handles and different grips. You can also use traction with one hand.
Avoid swinging the body during the exercise, because. this can lead to injury in the lumbar region.
At the peak point of maximum contraction, hold for 1-2 seconds, which will give an additional static load to the muscles.
Deadlift
Whether or not to include this exercise in your workouts is up to everyone, but it’s not at all necessary to use it to build your back.
Performing the exercise:
- Take the starting position, taking the barbell shoulder-width apart, make a small squat, bending your knees, take your pelvis back, and keep your back strictly flat and fixed.
- As you inhale, lift the bar along your legs. First, you straighten with your legs, bringing them to a straight position, and immediately bring the movement with your back, straightening your lower back and bringing your whole body to a vertical position.
- Then lower the bar along the legs by stretching the back extensor muscles. As soon as you touch the floor, repeat the movement.
- After completing the desired number of times, carefully place the barbell on the floor, taking the starting position.
Nuances and variations:
There is one effective version of this exercise - this is deadlift with dumbbells, but in the power sense, it will lose its advantage.
This movement must be performed strictly technically, because. very difficult movement and get injured very easily.
Before performing this exercise, pay attention to the warm-up.
This movement includes working out not only the back, but also the legs, because at the beginning of the movement the rise is due to the legs. To eliminate the legs from the movement, perform the exercise in negative phase to the level of the knees, then you will only perform it at the expense of the back.
Perhaps we will stop on this list, of course, there are still a lot of movements and simulators that allow you to work out your back muscles, but all of the above are classics and the basis for building a powerful V-shaped back.
It is not necessary to cram all the movements into one workout, make your own program of 3-5 movements and work with them for 2-3 months, then change or alternate from workout to workout. May the strength of testosterone and willpower be with you friends! Good luck!
Must be included in your training process, because the back acts as a support pillar, on which absolutely everything rests. A strong back allows you to work with more weights in other exercises, and also gives your figure a unique athlete's profile.
We offer you the top 10 back exercises that will help you build a massive and powerful back. Each exercise is selected on the basis of its accessibility, number of muscles involved, maximum efficiency and how unique each exercise is compared to others.
A back workout can include all ten exercises in one workout if your back is target muscle, or include one or more back exercises in a split workout.
The order of exercises on the back is built in order of effectiveness, in the first place the most effective and then in descending order:
Back Workout - Deadlift
Deadlift or as it is also called deadlift is one of the most effective exercises on the back. Lifting the bar affects all the muscles of the back, part of the legs and hips, arms and shoulders. There is no more effective exercise.
In addition to everything, dead cravings cause increased secretion of testosterone and growth hormone, which allows you to build muscle tissue more efficient and productive.
Do the deadlift at the beginning of your workout, as it correct execution requires maximum concentration of attention and strength from you. The optimal number of repetitions is 4-6.
Back Workout - Bent Over Row
The second most important and effective back exercise, affecting the large muscle groups of the back. Studies conducted by the magnetic resonance method have shown that the barbell row in an incline ideally evenly loads the muscles of the upper back, contributing to their harmonious growth.
The optimal number of repetitions in this exercise is from 8 to 10. It is also worth considering that it is better to do traction at the beginning of the workout, since tilting the torso and maintaining it in the correct position will require maximum concentration of strength and attention from you. An alternative to the bent over row is the Smith machine.
Back Workout - Wide Grip Chin Up
Whatever one may say, but it is necessary. Few people like pulling up with a wide grip, as it already requires some degree of physical fitness. Very often, the reason for refusing this exercise is a weak grip on the crossbar, constant slipping and, as a result, a flaw in the target muscle.
The way out of this situation can be carpal calipers or hooks, with which you can fix yourself on the crossbar and exclude thoughts about grip from your exercise. This will give you the opportunity to think only about the back and its quality study.
If your task is a wide back - without pull-ups with a wide grip, you will not achieve your goal. A feature of the exercise can be considered that the muscles at the moment of sagging are maximally stretched, at the moment of lifting and bringing the shoulder blades together, they are maximally reduced.
The optimal number of repetitions is 8-12. If you pull yourself up more, it makes sense to use a weighting suspension. Not suitable as a first exercise, but rather to be done in the middle of a workout when your shoulders have warmed up enough. Execution technique plays a key role - look at the photo.
Back Workout - T Bar Row
Back training is not possible without the T-bar, which has proven with best hand in building muscle mass. Working with the T-bar with a wider grip, you bombard the upper back with precision, while the neutral grip shifts the emphasis of the load to the middle of the back, visibly thickening the muscles and adding volume to them.
A lot of weight is not applicable to the T-bar row, this is exactly the exercise where technique is important throughout the range of motion. You must keep your back still, achieving maximum contraction of the shoulder blades during the next lift. When lowering, it is recommended to stretch the muscles of the back.
T-bar pull best exercise for the back in the first half of your workout. Loads great rhomboid muscles, deltoids, teres major and minor, and of course the latissimus dorsi.
Back Workout - Sitting Block Row
Holding the handle with a wide grip will create a fairly powerful load on your upper back and your lats. In addition to everything, this exercise affects almost the entire shoulder girdle, so the benefit is obvious - instead of with your back, you grow your shoulders.
Keeping your back straight and not jerking, bringing your shoulder blades together and stretching your arms back as much as possible will achieve maximum contraction of muscle fibers. 12 repetitions can be considered ideal, but no more. It is best to perform at the end of the workout as a finishing exercise, after the base one.
Back Workout - Close Grip Barbell Row
The benefit of this exercise directly depends on whether you want to do it right or just rattle and forget. If everything is done correctly, then your rhomboid and round muscles of the back will simply explode from pumping, in addition, the latissimus dorsi will work out their own.
An unshakable fixation of your position is the key to success. You should press your elbows to the body and stretch them back so that the shoulder blades are squeezed together as much as possible.
You can experiment with different grips, but as practice shows, the reverse grip is considered the most optimal, when the back of the palms looks at the floor.
Back Workout - Close Grip Pulldown
Back training will be more effective if you include in its process the pull of the upper block with a narrow grip using a brace. If you want the most out of your lats, then there is no alternative. this exercise, it is like no other capable of stretching the muscles of the back
There are no tricks in the exercise except one, the height of the handle or brace should be such that sitting and stretching your arms up between your palms and the handle should be at least 15 cm. This is necessary so that at the moment of maximum stretching you do not put weight on place, but constantly kept it on weight, working with it.
Hold the brace with a neutral grip and pull it towards the top of your chest. Pulling lower does not make sense, as the load will go from the back to the arms and shoulders. Also try to stretch yourself as much as possible by lowering the weight back. At the moment of pulling the brace to the chest, bring the shoulder blades together and linger for 1-2 seconds. The optimal number of repetitions is 8-12.
Back Workout - One Arm Dumbbell Row
The beauty of the exercise is that back training is possible unilaterally. In practice, this means that you pull the dumbbell with each hand specifically, thereby loading the back in turn and uniquely, because each side is developed in its own way.
In addition, you can tie yourself with straps to the handle of dumbbells and take heavy weights. The exercise works more with the lower back and is performed as a duplication and addition to the basic ones. In most cases, 10-12 repetitions are enough.
It is important not to bend your back and always look forward, and not under you. Do not throw your arm too far and keep your elbow close to the body.
Back Workout - Incline Pullover
A pullover on a bench, and even with a negative bias, will stretch your lats to the limit of their capabilities. Although this is considered a single-joint exercise, but believe me, it will work one hundred percent.
All you have to do is take a dumbbell, lie down with your head down, and stretching your back muscles, put the dumbbell behind your head, and then raise it to your stomach.
The load on the back will turn out longer than in other exercises, due to the greater trajectory of the dumbbell. Do 12-15 repetitions.
Back Workout - Smith Machine Single Arm Row
Back training can be both technical and cheating, but the Smith machine will not let you fake it. If you want to feel locked in a movement that is impossible to force, impossible to push the weight and impossible to outwit, pull the bar of the bar enclosed in the guides with one hand.
Stand sideways to the machine and grasp the bar, legs half-bent for balance. Stretch your hand as high as the naturalness of the amplitude allows you. Works great on the lower back. Do 8-10 reps for each set at the end of your back workout.
Do all these exercises as part of your back training program, try not to fake it and stick to the technique. When working with your back, remember that one wrong move and you can get injured so seriously that it puts an end to your future. sports career and this is no joke.
Back training should be carried out with a clear mind and after a quality rest, only in this way can positive results be achieved.
The man's back is enough vulnerable spot. Many people after the age of 30 experience chronic pain associated with spinal overload and the development of its degenerative-dystrophic diseases. But regular exercises for the back and the development of a good muscular corset of the spinal column can prevent the development of diseases of the musculoskeletal system, and also provide a reference V-shaped figure for men and women.
To date, there are many programs for training back muscles. It is difficult to say which of them are the most effective. Each person can choose the complex on their own, but without fail after consulting a doctor in order to exclude any diseases of the spine. You can do it on special simulators, or you can do it at home.
What muscles need to be trained?
All back muscles can be divided into three groups:
- Superficial muscles of the upper back.
- Superficial muscles of the lower back.
- Deep muscles of the back.
All the efforts of bodybuilding fans are mainly aimed at the development of the superficial muscle group, since it is they who create the desired silhouette and relief of the back. But strengthening the deep muscle group is no less important, since it is they who form the muscular corset of the spine, protect it from damage, maintain the normal position of the spinal column and its bends, give stability to our body and participate in the movements of each individual vertebra.
A well-developed muscular corset of the back will be an excellent protection and support for the spine.
Basic training rules
In order for exercises for the back muscles to bring only benefits and not harm general health, in the classroom you need to follow some rules and recommendations:
- Any set of exercises for the shoulders and back should begin with a warm-up and stretching of the muscles of the whole body. This will warm up the muscles, make them more elastic and prevent possible injury during the main workout.
- Persons with a sore back should start classes only after consulting a specialist. You can’t immediately start power loads, it’s better to start with ordinary ones. gymnastic exercises to strengthen the spinal muscles, and after that you can do strength training (but only with the permission of the doctor).
- If during training there is back pain, then it is necessary to reduce the load or stop exercising. With an exacerbation of the pathology of the spine, any physical exercises prohibited. A sore back needs rest until the pain subsides.
- It is not recommended to make sharp and jerky movements. All elements of the exercises should be performed smoothly and slowly.
- Exercise must be done regularly. Ideally, if every day, but 2-3 workouts per week will do.
- Before class, it is forbidden to use any analgesics, as you may not feel pain and damage the spine because of this.
Back exercises in the pool with a special stick are a great addition to the main workouts.
Basic back exercises
Before proceeding to the exercises themselves, it is necessary to understand such concepts as basic and isolating exercises. These terms are used in bodybuilding. So, basic exercises are those in which several muscles and joints are simultaneously involved. They form the basis of any training program.
Isolation exercises are those in which only one muscle is worked out, for example, the straight back or the latissimus dorsi. As a rule, one workout should consist of two to three basic exercises and one isolation exercise. The next time we repeat two or three basic ones, and we perform isolation exercises for another muscle. In this way, each individual spinal muscle can be well worked out.
Basic exercises:
- pull-up;
- barbell traction with torso tilt;
- dumbbell row with right and left hand;
- traction block vertical type;
- thrust of the horizontal block to the belt;
- thrust of the upper block type to the pectoral muscles.
Pulling up is the main basic exercise for the back muscles.
It is important that you are taught by an experienced instructor to perform all the described exercises. He will show you how to get the most out of your workout and avoid injury.
A set of isolating exercises
As already mentioned, isolating exercises will allow you to work out each muscle separately. One workout should not include more than 1-2 of these exercises. As a rule, it is with them that the training ends. The following are exercises to develop the major spinal muscles.
Latissimus dorsi:
- rod thrust in an inclined position;
- standing dumbbell row with one hand;
- pull-up;
- thrust behind the head on a high type of block;
- thrust of the horizontal block to the belt in a sitting position.
Trapezius muscles:
- shrugs with hand dumbbells.
This is how shrugs with dumbbells are performed for development trapezius muscles back
Lower back exercises:
- deadlift type;
- forward bends with a barbell;
- hyperextension.
To perform hyperextension exercises, there are special simulators.
Fitness ball exercises
Fitball is a special large inflatable ball for fitness both in gyms and at home. This is a unique sports equipment that allows you to work out the muscles of the back, abdomen, buttocks and legs. Also, classes with a fitball allow you to develop balance, improve coordination of movements, make the body flexible and get rid of extra pounds.
There are a lot of exercises with a fitball, and everyone can create their own individual set of workouts. Consider a few exercises that are aimed at developing the spinal muscular corset.
Exercise 1
It is aimed at strengthening the extensor muscles of the spine ( deep group). I. p. - lying on the fitball with your stomach, we lean on our legs bent at the knees, arms down, palms turned inward, head looking straight at the floor. Slowly raise your head and shoulders from this position, spread your arms to the sides to shoulder level. We linger in this position for 5 seconds and slowly return to the starting position.
The number of repetitions is 5-10. After a few workouts, you can increase the load by using dumbbells weighing 1-1.5 kg for each hand.
Exercise 2
Technique for performing exercise 2
Allows you to work out not only the muscles of the back, but also the press. I. p. - lying with your stomach on the fitball, rest your palms on the floor and “step” with your hands forward until the ball is under your knees. From this position, straining the muscles of the abdomen, back and legs, raise the pelvis up. At the same time, the fitball rolls to the level of the instep of the foot. We linger in this position for 5 seconds, then slowly return to the starting position. We repeat 5 times.
Exercise 3
This is an extension exercise. Only instead of complex simulators, a fitball is used here. I. p. - lying on the fitball with your stomach, feet rest against the wall, arms extended along the body. Straining the muscles of the back and the press, we tear off the upper part of the body from the ball, we spread our arms to the sides. We linger in this position for 5 seconds and slowly return to the starting position. We repeat 5 times.
Barbell back exercises
As already mentioned, the rod thrust in the slope is one of the main basic exercises for the development of back muscles. It is also considered one of the best for working out the latissimus dorsi.
I. p. - standing on slightly bent legs, the body is tilted forward at an angle of approximately 45º, while the back is absolutely even. We hold the bar of the bar with a grip from above at shoulder width with lowered hands. After inhaling, hold your breath and pull the barbell to your chest. Take a breath and exhale to return the sports equipment to its original position.
By changing the type of grip (top, bottom), as well as the width and angle of the torso, you can focus on certain areas of the back and better work out individual muscle groups.
Bent Over Row Technique
Simple exercises to strengthen the muscles of the back
The exercises described above should be performed under the supervision of an instructor. Most of them require special simulators and sports equipment. But there are more simple complexes, which are suitable for strengthening the muscular corset at home.
bridge hips
I. p. - lying on your back, legs bent at the knees, feet shoulder-width apart, arms extended along the body. We strain the muscles of the buttocks, hips and back and pull the pelvis up, tearing it off the floor. We linger in this position for 10 seconds and slowly return to the starting position. We repeat 10-15 times.
Plank on the side
I. p. - lying on your side, the arm closer to the floor is bent at the elbow. Straining the muscles of the back and abdomen, we tear off the pelvis from the floor, leaning on the hand. We linger in this position for 10 seconds and return to the starting position. We repeat 10-15 times.
boat
I. p. - lying on the floor with your stomach down. The arms and legs are extended along the body. Slowly tear off the limbs from the floor and bend in the back. We linger in this position for 10 seconds, then return to the starting position.
Summing up, it should be emphasized that every person who wants to have beautiful figure and healthy spine, should pay attention to exercises for the development and strengthening of the back muscles.
