How a person feels depends largely on how healthy and strong the back is. And its good condition is greatly affected by the training of the muscles that form the muscle corset. In addition, a toned back will not only be strong, it will look much better than an untrained one. Within reasonable limits, physical activity is simply necessary. The best back exercises that will help pump it up and relieve pain, if any, can be found in this article.

If you think about what answer to give to the question indicated in the subtitle, then there are two main options, and both of them are correct. First - you need to train your back for beauty. It is much more pleasant to have an athletic and fit figure than a loose body with flabby muscles. This is what usually worries the majority of people inhabiting the planet. However, there is a second aspect - this health. And it is much more important than the presence of muscle relief.

The fact is that physical activity on the back is simply necessary - it will help train the muscles, and due to this, part of the impact experienced by the spine will be distributed to the muscle corset around the upper part of the skeleton and, accordingly, it will be easier for the spine to support a large body weight. Due to this, the risk of developing a number of back and spinal column diseases is significantly reduced.

Anatomy of the back muscles

To know which exercises are best for the back and how to properly train this part of the body, it is recommended that you familiarize yourself with how it works, that is, study the general anatomy of the back. In general, back muscle tissue is present throughout the upper back surface of the human body. Muscles can be divided into:

• superficial, which have two layers. These are the so-called latissimus and trapezius muscle elements, and the second layer is represented by the serratus and rhomboids, as well as the muscle that is capable of lifting the scapula;
• deep.

Table. Muscles of the back area.

Name	Characteristic
	This is a thin muscle, triangular in shape, but quite large in area. It is immediately visible if you look at the athlete’s back. Its main functions are the ability to extend the shoulder and bring the arm in line with the rest of the body. She is also able to pull the body towards the arms when performing a set of exercises on the horizontal bar. Used by the body during swimming and climbing.
	Also triangular, like the previous one, but the base of the muscle “triangle” is located along the midline at the back. Partially extends to the neck area, located in the upper back area. Flat. Allows you to pull the scapula towards the spinal column.
	This muscular element originates in the area of ​​the cervical vertebrae, it is attached to them with the help of tendons and spreads down the back, eventually attaching to the shoulder blade. When moving, he is able to lift the scapula, bringing it closer to the spinal column.
	Represented by the major and minor muscles. Usually these elements grow together into a single system. They originate in the area of ​​the thoracic and cervical vertebrae and are fixed on the shoulder blade. The functions are the same as the previous muscle.
	These muscles are capable of moving the ribs, raising and lowering them. They occupy most of the entire muscular corset of the back. They have three layers - deep, middle, superficial. The surface layer is capable of straightening the spine. The muscles run along the back along the entire spinal column. In addition to it, they help keep a person in an upright position. Other parts of the serratus muscles are located on both sides of the spine, and can be seen especially clearly in the lumbar region. They create a small depression between themselves. Helps to bend and straighten the back.

On a note! Also, all back muscles can be divided into three zones - the muscles of the lower back, trapezius and latissimus. The appearance of the back will largely depend on how pumped they are.

Aspects to know before you start training

The set of muscles located in the back area is the largest muscle group of the entire human body. Pumped trapezius muscles give your figure power, and the latissimus muscles will make your shoulders wider. It is important to remember that back exercises, which are performed in the gym in order to pump up this part of the body, are very traumatic. And if the load is given incorrectly, that is, very large at once, then there is a high risk of injuring the back and provoking the development of a number of pathologies.

Attention! Incorrectly dosed load on the back muscles can cause the development of intervertebral hernias, etc.

That’s why you shouldn’t rush right off the bat – you need to load your muscles gradually, starting with the simplest basic exercises. This is especially true for those people who until some time were far from sports and led a sedentary lifestyle.

As for people who are not trying to pump up their back, but simply want to improve their physical fitness a little, then for them the load at first should be dosed. For those who already have a number of problems with the spine, it is better to consult a doctor about the possibility of playing sports. In the latter case, it is still better to exclude serious strength exercises and focus on physical therapy or. These types of physical activity can also improve the condition of your back, but will not aggravate the current situation.

Before you start performing a set of pumping exercises, it is advisable to slightly prepare your back muscles for work. In this case, the best option is to strengthen them by working with your own body weight on the bar (pull-ups). Only after this can you proceed to work using weight-bearing equipment.

Attention! Those people who move a lot at work and often strain their backs, and whose work has a serious impact on the spine, need to perform no more than 4 approaches per workout.

The best strength exercises for pumping

Experienced athletes consider the six exercises described below to be the best for working the back. The first is the barbell row to the belt. It is basic and allows you to gain muscle mass. When performing deadlifts, you need to tilt your body at an angle of 45 degrees relative to the floor, keep your back straight, tensing your abs. The knees need to be slightly bent. Elbows in the top position of the arms are raised as high as possible.

Simple pull-ups with your arms placed narrowly on the bar are very helpful in pumping up your back. They will also provide stress on the arm muscles. To warm up your back muscles and prepare them for training, you can perform several so-called reverse flyes on the block. The main thing is to perform them slowly and with moderate load. The shoulder blades should be brought together as close as possible during the exercise. The muscles are also worked well when stepping with a barbell.

Important! It is important to perform steps with a barbell correctly! Otherwise, you can cause serious harm to your back.

In addition to the barbell, to pump up your back, you can use a fitball, on which you can perform several hyperextensions while lying on your stomach. In this case, the extensor muscles work great. The “flying superman” also gives a good load; it pumps up the lower back perfectly.

Strength training with dumbbells

For those who are not ready to lift a barbell, we can recommend a set of exercises with dumbbells.

Step 1. The first exercise with dumbbells is the deadlift. It can only be performed if there are no back injuries. You need to place your feet shoulder-width apart, with your knees slightly bent. Next, take a dumbbell of a comfortable weight in each hand. They are located on the front of the thigh. Next, the dumbbells are lowered down, while it is important to ensure that the back is straight and there is no overload of the lumbar part. You need to look straight ahead. Next, you need to slowly return to the starting position.

Step 2. The second exercise is one-arm row. The most convenient way to do it is using a gymnastic bench. The left knee should be placed on it, and the hand should rest on it. The back should take a position parallel to the floor. You need to take a dumbbell in your right hand, which is then slowly raised by bending the arm at the elbow to body level. Then the dumbbell slowly lowers down. The exercise will need to be repeated on the right side of the body.

Step 3. The lying row will allow you to immediately work out the left and right sides of your back. You will need to lie on your stomach on a gymnastic bench, positioning your body at a slight upward angle (from 30 to 45 degrees). You need to take dumbbells in both hands at once, and then lift them, bending your elbows, to body level and slowly lower them.

Step 4. Next, you need to do several approaches of the overhead pull-down exercise. For this, you will also need a bench, on which this time you need to lie with your back and hold dumbbells (1 or 2) with both hands. Feet should be placed on the floor. The dumbbell is initially located near the chest, and then slowly transferred behind the head until tension appears in the arm muscles. Elbows bent. Then the hands return to their original position.

Step 5. Raising your arms back will help pump up your upper back. It can be done while sitting on the edge of a bench. The body leans forward, dumbbells are held in the hands and placed near the floor or under the knees. You need to bend your elbows slightly and you can slowly lift the dumbbells so that the trajectory of their movement resembles an arch. As a result, your arms should be fully straightened.

If you want to find out in more detail which are the most effective, and also get acquainted with contraindications, you can read an article about this on our portal.

Exercises against back pain

If a person suffers from back pain, there are several simple exercises that can improve its condition without injuring this part of the body. They are also suitable as a simple morning exercise and warm-up.

The first is called “Hunting Dog Pose.” To perform it, you need to sit on all fours, keep your back straight, tensing your abdominal muscles. And then you need to move your left arm forward and your right leg back, or vice versa. Limbs should be straight and parallel to the floor. The position is held for 10 s. This exercise perfectly works almost all the back muscles. It is recommended to do 5 repetitions.

Great exercise and... It’s also simple to perform - you need to lie on your side, resting on one of your elbows located directly under your shoulder. Next, you need to lift your body off the floor so that you get a straight line from head to knees. You need to stand in this position for 10 seconds. It is also recommended to do 5 repetitions.

The third exercise is upward crunches, but slightly modified. You need to lie on the floor and place one leg so that it is bent at the knee and rests on the floor near the buttocks, while the other is extended forward. Hands are placed between the lower back and the floor. Next, you need to raise your head and shoulder girdle above the floor level and stay in this position for 10 seconds, then returning to the original state.

Exercises in water against back pain

Simple exercises that you can do in the pool will help with back pain.

Step 2. You need to march in the water, carefully bending your knees alternately.

Step 3. You can lift weights in water by placing them on the shoulder girdle and performing squats.

Step 4.“Superman” stretches his back well in the water. You need to perform it while leaning on the side of the pool.

If you want to learn in more detail, as well as consider a description of the technique, instructions and tips, you can read an article about this on our portal.

Video - Best exercises for the back

The back is that part of the body that needs physical activity no less than the abs or legs. It may not lose shape as often as, for example, the stomach or limbs, but it bears a colossal load. And only muscle training will help the back better cope with the task assigned to it - supporting a person in a horizontal position and helping the spine do this.

In this article you will learn what exercises to choose to train your back muscles in order to increase its mass, make it wider and more prominent.

You can pump on your back in the gym with a barbell, dumbbells and in simulators. Knowing which movements are best for building a wide, strong back will help you achieve your goals much faster. That's why we've compiled a list of the 10 best exercises for building back muscles.

Because there is very little research on this topic, we selected these movements based on factors such as popularity, number of muscle fibers involved, difficulty of technique, and uniqueness of the movement compared to others. Our list includes the most effective exercises for pumping up the back in the gym, which can be included in any training program.

To make the right choice and include only the essentials in your training program, you need to understand which muscle groups are loaded by which exercises and what goals you are pursuing. They can be roughly divided into those that are effective for pumping up the width and mass of the back.

Please note that all movements presented in the article are equally suitable for men and women. The execution option for girls differs only in the worker that will be used for training. When we talk about that, similar movements will use muscle groups differently and the technique will be different.

This is definitely the best exercise for pumping up the back, although technically it is not only aimed at developing this part of the body. The deadlift works the entire posterior chain from the calves to the upper traps. When performing, it is extremely important to follow the technique in order to maintain the health of the spine, ligaments and joints with a constant progression of working weights. Once you learn how to do this, you can lift huge weights, which will force your muscles to work at their best, stimulate the production of hormones and help you get bigger.

There are also many programs available to help you improve your deadlift and set personal bests. Physiologists love to include deadlifting in strength and conditioning programs because it works the muscles very well and is great for strengthening bone structure.

Incorporate classic deadlifts into your back training program. Other variations of the exercise, such as the sumo deadlift, shift the load from the back to other muscle groups.

If you're going to lift heavy weights (less than 6 reps), do deadlifts early in your workout when you're full of strength. If you're focusing on high reps, you can do it later.

This is perhaps the second most important exercise in which you can work with heavy weight. EMG data shows that the standing bent-over barbell row engages large muscle groups in the upper and lower back equally, making it effective for building back muscle mass. Just like when performing a deadlift, you must ensure proper technique to avoid injury.

Do bent-over rows early in your workout, working with heavy weights in a low rep range (around 6-8 or 8-10). The Smith machine version is a good alternative. This allows you to maintain an upright position, but you must ensure that your body is tilted correctly relative to the bar. Barbell rows put quite a lot of stress on the lower back, so it's best to do them early in your workout. If you've maxed out your deadlifts, you can skip the bent-over barbell rows.

3. Wide grip pull-ups

It's always a good idea to include a pulling exercise in your back workout, and pull-ups are one of the best options here. Wide-grip pull-ups are great for working the upper lats. A narrow grip increases the range of motion, but we prefer a wide grip due to the optimal starting position for the joints. One of the main challenges with this exercise is training to muscle failure in the appropriate rep range for muscle growth (8-12).

If you do pull-ups at the beginning of your workout, it is better to use a weight belt. Of course, if you find it difficult, you can do pull-ups using a machine with a support mechanism or with the help of a partner. As an alternative, you can do head pull-ups if you don't have shoulder pain.

Proper technique also plays an important role. In the starting position, the shoulder blades should be lowered down and brought together.

Due to the large range of motion, a few light repetitions will serve as a good warm-up for the shoulder joints. Since technique is also very important, it is best to perform pull-ups early in your workout.

4. Standing T-bar row

We chose this variation of the T-bar row because it allows you to lift more weight, although athletes often “assist” themselves through their knees and hips. Some people find it difficult to keep their back straight, so this version is a better choice.

The T-bar row is not a squat, so keep your legs bent throughout the movement. You can also change your hand position and grip width. A wide grip will put more stress on the latissimus muscles, and a regular grip will put more stress on the middle part of the back (rhomboids, teres muscles, and trapezius). This is one of the easiest pulling exercises to provide belay.

Perform the exercise at the beginning of your workout. Focus not on moving your arms, but on working the muscles in your back. If you are an experienced lifter, use 10 kg instead of 20 kg, gradually increasing the range of motion and slowing the movement of the shoulder blades at the bottom of each repetition. With each repetition, make sure you maintain a straight back position.

5. Wide-grip seated pull-down

Why it's included: Almost everyone performs pull-downs with only a close grip. A wide grip allows for a change of pace because it places some of the load on the upper lats. This exercise is similar to other back pulling movements performed on machines, so don't do them in the same workout unless you make some changes to them, such as changing your grip width or rep range. You can also try a shoulder-width grip, which works the lower lats better, but remember to keep your elbows close to your sides.

Since this exercise is performed in a machine, it is best done at the end of the workout. Choose a weight that allows you to perform no more than 12 repetitions.

6. Reverse grip barbell row on the Smith machine

The reverse grip engages the biceps more actively, and when moving the elbows pressed to the sides, more load falls on the lower part of the latissimus muscles. The Smith machine allows you to focus only on lifting the weight and not worry about balancing it.

Bend at about a 45-degree angle, stand close to the bar, and lightly engage your knees and hips as you lift heavy weights. While many athletes view the Smith machine as taboo, the fixed motion pattern and ability to control what you lift will make a difference in your workout and make it a little easier.

You don't need to include more than one reverse grip exercise in your workout. Do it mid-workout, after heavy pulling movements. When doing any of these, don't neglect the straps. Your goal is to work your back as much as possible and not experience limitations due to an insufficiently strong grip.

7. Close-grip chest row

The wide-grip pull-down is very similar to the wide-grip pull-ups we reviewed, so we opted for the close-grip pull-down. EMG data shows that a close neutral grip activates the lats just as much as a regular grip, so you'll hit every part of the muscle. As mentioned in the chapter on pull-ups, a close grip increases the range of motion and timing of tension in the lats, which has a positive effect on muscle gain.

This exercise works well as a warm-up for the shoulders, but for muscle gain it is best performed at the end of a workout in the 8-12 rep range.

8. One-arm dumbbell row

This is an excellent unilateral exercise where each side of the body works independently of the other, allowing you to lift a lot of weight. This increases your range of motion without being limited by your weaker side. You will also find it easier to support your lower back (which could bear a lot of stress) by placing one hand on the bench. Rotating the dumbbell slightly will help engage your core muscles to a greater extent.

If you move your elbow to the side, you will force the lower part of the lats to work more actively. Perform the exercise between the middle and end of your workout in the 10-12 repetition range.

9. Incline Pullover Head Down

This exercise is similar to the straight-arm pull-down, which you're probably familiar with. The movement is single-joint, but allows you to perfectly work the latissimus dorsi muscles. The upside down version keeps the lats tense throughout their entire amplitude longer, compared to the horizontal position. When you finish the exercise, simply hold the dumbbell behind your head and throw it to the floor.

In almost all cases, single-joint exercises should be done at the end of the workout. Try to do more reps (about 12-15 per set) to achieve a pump.

10. Smith machine one-arm barbell row

This variation is great for working the lower part of the latissimus muscles. Stand with your side to the machine, grab the bar in the center, put one leg back (split position), and bend your knees to better maintain balance. Pull the bar up as high as possible. It is acceptable if the body naturally sways a little while performing the exercise.

Perform it at the end of your workout in the range of 8-10 or 10-12 repetitions. You can do this instead of dumbbell rows since the movements are similar.

In addition, developed back muscles help maintain the spinal column, which helps maintain posture. If you forget about your back, but pay too much attention to your chest muscles, an imbalance occurs, as a result of which the chest muscles cause you to 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:

1. Anatomy of the back muscles and their functions.
2. Directions of development of the width and thickness of the back.
3. Training programs for beginners, intermediate and advanced athletes.

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 back muscles 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).
• Superficial.

For us, the most important ones are the superficial muscles of the back - these are those that we can see:

latissimus wing muscles;

trapezius muscles;

back extensors - pillars.

Latissimus dorsi muscles- a superficial muscle that occupies the entire lower back. It has the shape of a triangle and is a relatively thin muscle. This muscle creates the width and bulk of the back and is the first thing that catches your eye.

The function of the latissimus muscles is to bring the arm to the body and rotate it inward - pronation. Pulls the body towards the arms fixed to something (crossbar, ledge) due to the strength and contraction of the latissimus muscles.

Trapezius muscles of the back- a flat broad 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– is located below the shoulder blade and is a continuation of the middle part.

The function of the trapezius muscle is to force the contraction of all parts to bring the scapula closer to the spinal column, as well as to lift the scapula 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 straighten the spinal column and hold the torso in an upright position. Tilts the spinal column, to the right or left, depending on unilateral muscle contraction. Participates in the breathing process by lowering the ribs with part of their bundles.

Thus, we conclude that the back muscles are quite massive and most of them are occupied by three groups (the latissimus, trapezius and extensors), the development of which will create the basis of a beautiful and large back.

Directions of development of back thickness and width

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 your back with various exercises, not just two or three. Many people see the key to a strong back in the deadlift. This exercise is basic, but basic in terms of back strength and extensor development. By relying only on the 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 may initially be given the width of their back, and its development will be easier than thickness, or vice versa. Of course, based on the emphasis you need to work on, you make 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 body position are different, which affects the width or thickness of the back.

The width of the grip affects the emphasis of the load on the latissimus muscles and the load itself. The wider the grip, the more the emphasis shifts to the upper part of the lats and the more outer part will be involved in the work, which will develop 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 shifts more to the middle and lower part of the lats.

It would be logical that a shift in grip width does not mean that some muscles are excluded from work, while others work to the limit. The entire 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:

1. Back width– pull-ups, lat pull-downs.
2. Back thickness- horizontal rods.
3. Accented pulls– bent over rows (emphasized means that both thickness and width are worked on, but depending on the emphasis, you can work on the thickness or width of the back to a greater or lesser extent).
4. Basic movement– deadlift (powerfully affects all back muscles, but mostly on extensors and is a power movement for overall strength), bent-over barbell row (basic movement, emphasizes all back muscles).

To develop a wide and powerful back, you must build your training in a variety of ways, i.e. include in the training emphasis on both width and thickness, but what comes first in priority. Alternatively, you can alternate training 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 athletes, but you must remember that drawing up a program is an individual matter, so you must select exercises, grips and load accents yourself. After all, everyone’s body is different and what suits one person may not suit another person.

Complex for a beginner:

1. Pull-ups(or upper block pull): 3x8-12.

2. Bent-over barbell row: 3x8-12.

3. Horizontal pull: 3x10-15.

For a beginner this will be enough. Over time, you can add a deadlift to this routine at the end as a finishing exercise for the entire back area, but be careful, it is very easy for a beginner to overtrain.

Complex No. 1 for an average athlete:

1. Pull-ups: 3-4x6-12.

2. Bent-over barbell row: 3-4x6-12.

3. Bent-over dumbbell row: 3-4x8-12.

3-4x8-15.

Complex No. 2 for an average athlete:

1. Upper pull: 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 average athlete:

1. Pull-ups: 3-4x6-12.

2. Pull of the upper block behind the head: 3-4x8-12.

3. Bent-over barbell row: 3-4x10-12.

4. Bent-over dumbbell row: 3-4x10-12

Please note that we are giving examples of programs, and it is not a fact that they will be suitable for you, and it may also be an easy program for you or too difficult. Always build your programs based on your individual body characteristics and physical fitness.

Complex No. 1 for advanced:

1. Pull-ups: 3-4x6-12.

2. Bent-over barbell row: 3-4x6-12.

3. Deadlift: 2-3x6-10.

4. Pull of the upper block behind the head: 3-4x10-12.

5. Horizontal pull: 3-4x10-15.

Complex No. 2 for advanced:

3-4x6-12.

2. Bent-over barbell row: 3-4x6-12.

3. Bent-over dumbbell row: 3-4x8-12.

4. Horizontal pull: 3-4x10-15.

5. Pullover on the block: 3-4x12-15.

Complex No. 3 for advanced:

1. Pull-ups (or lat pull-downs): 3-4x6-12.

2. T-bar row: 3-4x10-12.

3. Bent-over row with one arm of the lower block: 3-4x8-12.

4. Traction in the crossover of the upper blocks, in a vertical position: 3-4x12-15.

5. Deadlift: 2-3x10-12.

There are many complexes; we have given as an example just a drop in the ocean. 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 training for the width and thickness of the back by day, or divide the training into a day of vertical pulls and a day of horizontal pulls.

Exercise technique and nuances

Pull-ups and overhead rows

Pull-ups and lat pull-downs are great basic exercises for the upper back and lats. No matter how many people consider only deadlifts and bent-over barbell rows to be basic movements, this is a mistake. The deadlift is more of a strength exercise and a risk of injury, if your goal is a beautiful wide back, then pulling it up and replacing it with a pull-down are simply irreplaceable basic movements.

Performing the exercise:

1. Take the starting position, grasping the bar with a comfortable grip (medium, slightly wider than shoulder width, wide) and remember that the wider the grip, the more the latissimus muscles will engage, but the less amplitude.
2. As you inhale, pull your chest toward the bar, contracting your back muscles and squeezing your shoulder blades together. The back should be flat and arched in the lumbar region. You should concentrate specifically on the work of the back muscles and use them to perform the movement, and not use your arms.
3. As you exhale, slowly and under control, stretching your back muscles, lower yourself down, but do not touch the floor with your feet and do not relax your back muscles at the lowest point.
4. After completing the required number of repetitions, carefully taking the starting position, release the horizontal bar.

Nuances and variations:

If you cannot yet perform pull-ups due to lack of preparedness, you can replace them with overhead pull-downs. This exercise also targets the same muscles, but the difference is that you do not do it with your own weight and do not pull your body to the bar, but the bar to your body. The technique is the same, the back is straight and the lumbar region is arched.

Alternatively, you can use reverse-grip and narrow rows. They also work the upper back powerfully and even better by increasing the range of motion, but the load shifts to the middle and bottom of the lats.

The one-arm lat pulldown effectively works all parts of the lats and allows maximum concentration on the left and right parts separately, but it is better used as an addition to the basic movement.

Using an open grip for pull-ups and rows will take the pressure off your biceps and allow you to focus more on your back.

Bent-over barbell row

Another irreplaceable basic exercise– bent over barbell row. It should always be part of your back workout because... works both the lats and the entire upper back.

Performing the exercise:

1. Take the starting position, grasping the barbell with a medium grip, tilt your body forward 30-45 degrees, move your pelvis back, bend your legs slightly at the knees in order to stabilize the body. Watch your back so that it does not slouch and always remains straight.
2. As you inhale, by contracting your back muscles, pull the barbell to your lower abdomen and hold for a second. The bar should always go strictly along the legs to the lower abdomen.
3. As you exhale, lower the barbell under control along your legs, stretching your back muscles, but do not throw weight at the lowest points, relaxing your back muscles. As soon as you feel that the muscles will relax further, pull the barbell up.
4. Do the required number of repetitions, taking the starting position, place the barbell on the floor or racks.

Nuances and variations:

One variation of this exercise would be the T-bar row. Its advantage is that the bar is fixed and you don’t have to spend extra effort balancing the weight. There are also T-reefs with a special emphasis for the chest, which completely eliminates unnecessary muscles from working, and you can focus strictly on your back.

Bent-over rows of the lower block to the waist are an excellent option for variety. Due to its execution in a block simulator, it gives a specific load, creating resistance at any point in the movement. This exercise is subtle and very difficult to focus on the desired muscles, so take a moderate weight and concentrate as much as possible on working the back muscles.

In all variations, you can use a reverse grip, this will load the biceps a little more, but by performing the exercise with feeling, you will work with this grip not only the upper back, but also the middle and lower parts of the lats.

One-arm dumbbell row

If you want truly big lats, then you need to include this exercise in your workouts. By performing the movement technically and with precision, you will work all parts of the latissimus muscles.

Performing the exercise:

1. Take your starting position. With your free hand and the same leg, 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 level and slightly arched in the lower back.
2. As you inhale, pull the dumbbell powerfully and under control toward your thigh, contracting the latissimus muscle as much as possible.
3. As you exhale, slowly stretch your lat, lowering your arm down. Once 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 while lying on a bench with an incline of 15-20 degrees and lower block rows with emphasis on the bench.

To maximize the effect of 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 lowest point.

While performing, watch your breathing and do not allow the body to sway or make unnecessary jerks in order to maximally load the back muscles.

Horizontal block thrust

This is not the most important, but effective exercise. It works the middle of the back and the lower part of the latissimus muscles. It can be performed both in a heavy power manner and in a pumping manner.

Performing the exercise:

1. Take a position on the seat of the exercise machine, rest your feet against a special support, straighten your back, and bend slightly in the lumbar region.
2. As you inhale, take the handle of the exercise machine, powerfully pull it to your lower abdomen, moving your elbows back (note, we say elbows and not arms because in this movement you can pull with your hands, which will reduce the effectiveness of the exercise) and bringing your shoulder blades together with the force of muscle contraction backs.
3. As you exhale, stretch your back muscles as much as possible, returning the handle back.
4. After completing the required number of reps, return the handle to its place and rest for 1-2 minutes before the next approach.

Nuances and variations:

Use different handles and different grips for variations. You can also use a one-arm row.

Avoid swinging your body while performing the exercise, because this may cause injury to the lumbar region.

At the peak point of maximum contraction, hold for 1-2 seconds, which will provide additional static load for the muscles.

Deadlift

Whether or not to include this exercise in your training is up to everyone, but you don’t have to use it to build your back.

Performing the exercise:

1. Take the starting position, holding the barbell shoulder-width apart, do a small squat, bending your knees, move your pelvis back, and keep your back strictly straight and fixed.
2. As you inhale, lift the barbell along your legs. First, you straighten your legs, bringing them into a straight position, and immediately complete the movement with your back, straightening your lower back and bringing your whole body into a vertical position.
3. Then lower the bar along your legs by stretching the back extensor muscles. As soon as you touch the floor, repeat the movement.
4. Having completed the required number of times, carefully place the barbell on the floor, taking the starting position.

Nuances and variations:

There is one effective variation of this exercise - the deadlift with dumbbells, but in a strength sense it will lose its advantage.

This movement must be performed strictly technically, because... It's a very difficult movement and it's very easy to get injured.

Before performing this exercise, pay attention to warming up.

This movement includes working not only the back, but also the legs, because at the beginning of the movement the lifting occurs due to the legs. To exclude your legs from the movement, perform the exercise in the negative phase up to the level of your knees, then you will perform it only at the expense of your back.

Perhaps we will stop at this list; of course, there are still a lot of movements and exercise machines that allow you to work 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; create your own program of 3-5 movements and work with them for 2-3 months, then change or alternate from training to training. May the power of testosterone and willpower be with you, friends! Good luck!

Mine to you with a brush, dear ones!

It’s Wednesday on the calendar, or more precisely, Friday :), which means that today we have a stern technical note (or rather another continuation of the cycle) about basic exercises for gaining weight. After reading, you will learn which body movements with iron will best help in building a massive back, and what a corresponding meat-building training program should look like.

So, if no one objects, let's begin.

Basic exercises for gaining back mass. What are they?

For those who don’t know about the tank, I’ll say right away that this is an innocent topic - basic exercises for gaining weight, which has grown into a whole series of articles. And in each new article we analyze this or that muscular unit and find out how best, from a scientific point of view, to pump it up. In particular, the following bestsellers came from the pen: [Basic exercises for gaining mass, biceps/triceps] and [Basic exercises for gaining mass, shoulders/chest]. The next muscle group in line is the back. And that’s what we’ll talk about next.

It just so happens that every person is an individual :) and everyone has their own preferences, likes and dislikes. Moreover, the latter concerns not only everyday life, but also the gym and those exercises (muscle groups) that a person trains. So, if we look at the statistics (and she’s a stubborn lady), then girls most often try to correct the following parts of the body: butt - gluteal muscles, hips and waist. No, of course, other muscles are also worked, but to a much lesser extent and far from reluctantly.

As for male representatives, the priorities are: pectoral muscles, biceps, abs. For the rest (to be honest) it just gets hammered, or they are worked on as they go. Of course, this way of putting the question – pumping up the most revealing parts of the body – is wrong. People are just looking for quick results. (quickly pump up your abs or biceps to show them off, say, on the beach) and do not think about the comprehensive development of all muscle groups. But in vain, because the athletic longevity and health of the athlete depend on the cumulative and proportional development of muscle masses. Well, okay, let's leave these thoughts for the next post.

I just wanted to convey that you can’t hammer only those muscles that look good and forget about the rest, because they are all interconnected and contribute to lifting the final weight of the weight. Let's take, for example, the back - I consider it the pillar (framework) on which all muscle volumes are supported. It is on its functional characteristics and development that progress in such basic exercises as deadlifts and squats with a barbell depends, and they are known to grow meat best. Remember this, and never train one-sidedly.

So, the muscular atlas of the back is represented by the following muscles:

• trapezoid - covers the rhomboid and runs longitudinally from the occipital bone to the lower part of the thoracic vertebrae. Responsible for the thickness of the back;
• rhomboid - connects the shoulder blades to the vertebrae of the upper back;
• Latissimus – also called “wings” and is responsible for the width of the back.

Note:

In one question we will look at exercises to work on both the width and thickness of the back. This approach will truly allow you to “design” a visually impressive back.

Before proceeding with the technical narrative, it is necessary to keep in mind that the back muscles always work in harmony (i.e., as such, complete isolation does not occur) when you pull, lift or carry weights. Therefore, the synergy effect (1+1=3) will always be present.

Actually, now let's look at the most effective exercises for the trapezius and latissimus dorsi muscles according to the results of electromyography.

No. 1. Latissimus dorsi muscle – grow massive “wings”. The best exercises with standard equipment.

• traction of the upper block to the chest (PS1), narrow supinated grip, bending the body back;
• lat pulldown to the neck (PN), shoulder-width grip, vertical position;
• bent over dumbbell row (DB1), supinated grip, arms next to the body, palms frontal;
• Pulldown of the upper block to the chest (PS2), grip shoulder-width apart, bending the body back;
• Bent-over dumbbell row (DB2), neutral grip, palms facing the torso;
• lat pulldown to the chest (PS3), shoulder-width grip, vertical position;
• block pull to the body (CR), V-handle, hands close to the body.

The EMG activity of exercises with standard equipment in comparison with lat pulldowns to the neck is as follows.

A visual representation of the EMG activity data shows that the classic back exercises recommended by Joe Weider - lat pulldowns (towards the neck/chest) - indeed lead to the greatest activation of the dorsolateral muscle on the torso. However, some Canadian co-founders of the International Federation of Bodybuilders found no significant differences in the activation of the upper, middle, and lower latissimus dorsi muscles between different deadlift variations. In other words, it is not possible to train the upper, middle or lower latissimus dorsi muscles in isolation.

Note:

Always remember that you cannot isolate individual muscle fibers of the latissimus muscle. Just as it is impossible to isolate the upper and lower abs or the upper/lower/middle pectoral muscles. These muscles are always (to a certain extent) will work together.

You can also draw another interesting conclusion - the use of cheating (slight tilt of the body back) lat pulldowns actually benefit the latissimus dorsi. In classical literature, it is usually recommended to perform lat pull-downs strictly in a straight line - the arms and torso remain perpendicular throughout the entire range of movement. However, judging by electromyography data, the body deviation is slightly backward (135 gr vs 180 ) increases muscle activation of the latissimus dorsi muscles by 11% .

The situation is similar with dumbbell rows with a supinated (reverse) grip. When performing the exercise this way, muscle activation increases by 6% , however, this only happens as long as the movement is performed with proper technique - the arms move along the body. Therefore, there is no need to chase weight here.

No. 2. Mass building exercises for the latissimus dorsi muscle.

These include:

• pull-ups to the neck (behind the head), wide classic grip;
• Pull-ups to the chest, wide reverse grip;
• Pull-ups to the chest, wide straight grip;
• Pull-ups to the chest, narrow straight grip.

The EMG activity of various variations of chest pull-ups compared to wide-grip pull-ups to the neck is as follows.

As you can see, the grip is wide (which is quite unnatural when pulled up by the head) provides the greatest activation of the latissimus muscles. Therefore, it is the pull-up with a wide grip behind the head that is the best mass-gaining exercise for the latissimus dorsi muscles. In addition, it is interesting that pull-ups with a wide reverse grip to the chest and pull-ups with a classic grip are in second and third places. (-13% And –19% less EMG activity than during head pull-ups) among the list of the best exercises. It is also important to remember that when doing pull-ups with a close grip, the biceps take most of the load from the back.

Note:

If you cannot perform classic pull-ups for various reasons: heavy weight, sore shoulders, or you are a girl, then use the gravitron strength machine. The principle of its operation is to lighten its own weight (by regulating the load of the load-block mechanism) and pushing the body up.

Well, we’ve looked at the best exercises for the lats, let’s move on, and now it’s our turn...

No. 3. Trapezius and rhomboid muscles – adding thickness to the back.

I would like to start with a small technical feature, the fact is that all exercises that activate the trapezius muscle also affect the rhomboid (one covers the other). Therefore, there is no need to individually measure EMG activity of the rhomboid muscle.

Now let's look at the best exercises with standard equipment (the angle between the arm and the torso is indicated in brackets).

Upper trapezius muscle:

• shrugs with dumbbells;
• frontal lifts of the barbell, narrow grip (FP);
• deadlift.

Middle trapezius muscle:

• moving the arm back in the butterfly simulator (“return flight”), corner 90 gr m / u arm and body;
• reverse dumbbell fly ( 90 gr) ;
• Bent-over barbell row ( 90 gr, TS);
• seated cable pull (CT);
• cable traction to the face (CTL);
• bent over dumbbell row ( 90 gr) .

Lower trapezius muscle:

• (external rotation 120 g, OP No. 1);
• reverse dumbbell fly (120 g, OR No. 1);
• “return flight” in the butterfly simulator (external rotation 90 degrees, OP No. 2);
• traction in a cable simulator from above (TS);
• reverse dumbbell fly (90 g, OP No. 2);
• “return flight” in the butterfly simulator (internal rotation, pronation grip, OP#3).

EMG activity of various back exercises for the upper, lower and middle trapezius muscles (values ​​are given relative to the exercises marked with an asterisk for the corresponding part).

Note:

For compactness, the figure uses symbols for exercises based on their first letters.

Based on skeletal muscle activity results, the best exercises for the upper trapezius muscle are dumbbell shrugs, barbell front raises, and deadlifts. Seeing the bottom two in the top 3 list is quite unusual. These exercises are mostly used in back-building schemes, although they are sometimes classified as neck and shoulder exercises.

The lat pulldown exercise is an ideal exercise for creating correct posture and preventing impingement syndrome. (rotator cuff compression). However, the movement must be carried out with the correct technique, i.e. pull your shoulder blades back and down.

Mass-gaining exercises for the lower trapezius muscle:

• gaps between the bars (fall down and rise up on straight arms);
• Pull-ups to the chest with a wide grip.

You might be surprised to learn that dips are a mass-building exercise for developing the lower trapezius, but they really are. Try doing a few reps after a hard back workout and you'll feel the trapezius getting hit hard.

Training advice

Not many people know how to properly train their back, and the whole point is that it is really difficult to load it and adequately stimulate it for growth. So make sure you use a fairly heavy weight - one that is reluctant to lift off the floor/pull downwards, but not so heavy that you can't control its return path. Watch your weight - this is very important when training your back.

Summarizing all of the above, we can draw the following conclusion: almost all back exercises affect the latissimus, trapezius and, to some extent, the rhomboid muscles. However, a combination of the most effective exercises for the upper/middle/lower trapezius, which include: wide-grip pull-ups to the neck, wide-grip pull-ups to the chest, heavy shrugs and dumbbell flyes, will maximally stimulate the entire muscle volume of the back to grow.

Upon completion of the study, a training program was drawn up (based on EMG activity data) to create a massive back that looks like this:

As for the number of sets, each athlete independently determines this value for himself, based on the optimal volume and frequency of training, lifestyle, nutrition, etc.

Actually, everything I did turned out to be voluminous, but everything was to the point.

Afterword

Today we looked at basic exercises for gaining back mass. When you finish reading, go to the mirror and look, in my opinion it has become bigger. If not, then give your back a real belly-fest :) in your own rocking chair.

Until next time, friends, it was great to see you, come in!

PS. We are active in the comments, I’m always happy to hear your questions, let’s go!

P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points towards karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

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Having started working out in the gym and intensely “polishing” their legs, chest and abdomen, many forget that their back also needs to be trained. After all, a beautiful, strong back is the foundation of the whole body. And her muscles also need regular attention, along with work on others.

Let's look at how to do basic back exercises correctly.

What back muscles need to be developed?

They are divided into the following classes:

• upper (latitudinal, trapezoidal, round)
• lower (lumbar)
• deep (near the spine)

The first ones are responsible for the movement of the shoulder blades and humerus bones, that is, for the thickness of the back. The lower ones come into play when the lumbar region and pelvis move, forming posture, and when working with them, the image of a “triangle” is formed (broad shoulders, narrow waist). And the deep ones (they are also called “rectifiers”) maintain stability and correct position of the spine.

Rules for performing exercises

1. If you are only in the gym, you should not immediately take up heavy exercises. Start with the easiest ones for yourself.
2. The main thing is that the body remembers the correct technique. You shouldn't do a lot of approaches, but it's wrong. Start with the minimum.
3. There is no need to train with weights for the first time. Perform with minimal weight (such as an empty bar and light dumbbells) or no weight at all.
4. It is rational to combine a “back day” with a day when you devote time. Start with the latter only if they are poorly developed and it will be difficult to move on to them after exertion.
5. Watch the range of motion of your shoulder blades. The more they are diluted, the more effective the result.
6. Don't go solely for the visual effect. Work not only on the muscles responsible for the width and/or thickness of the back, but also on those that strengthen it (deep). The main thing is not to overdo it with weight, because it is easy to injure your back, and it will take a long time to recover.

Basic back exercises

What exercises are necessary if you dream of becoming broad-shouldered?

Pull-ups. Start with your hands in a close grip position, palms parallel to each other. Then switch to a wide straight grip. If you pull yourself up well, you can attach a small weight to your waist so that the load is greater. The next stage of work on the lats will be pull-ups with an underhand grip, or reverse. Hands shoulder width apart. Try to start doing pull-ups early in your workout. Perform: 3-4 passes 8-15 times.

Upper block rods. Excellent development of rhomboid muscles.

Execution options:

• traction of the upper block in front of you;
• traction of the upper block behind the neck;
• rows of the upper block with a narrow grip.

Interesting fact! Traditionally, it is advised to perform strictly in a straight line - in a position where the arms and torso are perpendicular. But according to some studies, leaning your body back a little will stimulate the activation of these back muscles. Perform: 4 passes 10-20 times. Useful to know for those who dream of being not only wide, but also massive.

Lower block rows. They are also called “rowing”. You should start deadlifts in the middle or at the end of the session. More “advanced” players can use a wide bar instead of a handle. Perform: 4 sets of 10-20 times.

Dumbbell rows. With dumbbells, there are several variations to target different muscles. It’s good to do this by placing your knee and one hand on the bench, and holding a dumbbell with the other hand, your palm facing your body. Raise the dumbbell to the maximum possible height, elbow, moving back. Try not to tilt your arm too far from the body to the side. Alternate approaches on your hands. Execution: in the middle or towards the end of the workout. 3-4 sets 10-15 times on each hand.

Bent-over dumbbell rows also contribute to the growth of the latissimus muscles. . To do this, while standing, bend your legs slightly and tilt your body forward parallel to the floor. Take dumbbells in both hands and smoothly lift them, moving your elbows back. Execution: 3-4 passes 15-20 times.

For the trapezius muscle. You can begin to develop this part of the back with the help of exercises such as shrugs; read the details on how to swing the trapezius.

They make them:

• with a barbell;
• with dumbbells.

But don’t start rashly; you need to approach this work wisely. Ask a trainer to help you choose the right weight.

With dumbbells. Stand up straight, take dumbbells, as you exhale, slowly lift them, elbows bend back. Shoulders as high as possible, then fix in position for a second and return to the starting position.

With a barbell. The position of the legs is apart. Hold the bar with your arms straight, slightly wider than shoulder width, with a straight grip. Tighten your abs and slowly lift your shoulders up, then carefully lower them.

For deep muscles. One of the main, but not the easiest exercises is. Legs apart, knees slightly bent. Arch your back. Squat down, leaning forward until your thighs are almost horizontal.

Raise the barbell along the front of your shins. As the bar reaches your knees, continue to straighten your body until it reaches a vertical position and your legs are straight. Perform: 4 sets of 10-15 times.

Hyperextension. There are several ways to strengthen the rectifiers using. The exercise is done on a special bench. Secure your body so that your hip bones are at the leading edge of the pads. The back should remain straight at all times. As you inhale, slowly lower down, and as you exhale, rise up so that your torso and legs are in line.

To increase the load, after you learn how to do hyperextension, you can:

• fixate for a few seconds at the top point
• use additional weight (for example, a pancake)