The back is really important in training, but few bodybuilders give it the attention it requires. Effectively building muscle in this area is the goal of every successful athlete!
Only an experienced athlete can pump up a wide back, because this muscle group is very difficult to work out, so for an excellent result you will need all your skill and a lot of patience. If you set a goal to get a truly pumped wide back, the exercises must be selected carefully and wisely. No compromises, only work and more work!
The back includes some of the largest muscles of the upper body from the psoas to the trapezius muscle (you can read more about the anatomy of the muscles of the back in the article "". It is involved in almost every movement we make, from stabilizing the body during the bench press to bar support during squats.
See how important it is to train your back, ready to train? If you are already in the gym and ready to start, we recommend 2 programs from our workout videos. Further in the article you will find several more options for programs.
Not everyone can boast of a wide pumped up back, and this is another argument in favor of the fact that its study deserves special attention. Many athletes do countless sets of chest workouts but forget to put in equal effort to build a wide back. Probably one of the reasons is that the back is difficult to see when standing in front of a mirror. Why train what you can't see, right?
There are so many men with large pecs and quads, but few who can show a wide back, neck or triceps pumped up to the size of powerful horseshoes. Their rounded shoulders protrude forward because the pectoral muscles are pushed forward, giving them a concave appearance. This means that the back was not sufficiently and/or properly trained to draw the shoulders back and create a proportionate appearance. The key to this is balance. You must create such a balance of mass and strength in order to get an impressive, muscular, strong and harmonious body. Balance will refine your whole body and help you avoid looking like a jock from the outside.
How to create an outstanding back? The presented exercises and workouts are specially selected in such a way as to get the most out of every trip to the gym and pump you a wide back. Always follow the execution technique and do not use too much weight for your own safety.
Wide back - exercises
Pull-ups with wide and narrow grip
Use a grip that is wider than shoulder width. Begin the exercise by bending your elbows slightly and pulling them towards your chest, focusing on bringing your shoulder blades together behind you. Arch your back and contract your muscles, then return to the starting position with your elbows slightly bent again. This will develop the best-selling width and amplitude in the upper back muscles.
In the c version, either take a loop grip or a parallel grip narrower than shoulder width, about six 15 cm between the palms. Pull yourself up like a wide grip, and lower yourself until you lock your arms. This exercise is aimed at strengthening and pumping the lower back muscles and creating a thickening near the lumbar region, which will help create a visually wide back.
If you are having difficulty doing this exercise, there is one good trick. Pick a total rep such as 40 and try to reach that number no matter how many sets you need. You can do 10 reps for the first set, 8 for the second, and 7 for the third. Continue until you have done 40 reps. When you can do 3-4 sets of 10 or 15 reps each, increase your total reps to 50 or more.
Barbell and T-Bar Lift
These shells help for overall muscle density, working towards our goal - a pumped up wide back. take shoulder width apart. Bend over, keeping your back in line with your hips and parallel to the floor, transfer your weight to your stomach and contract your muscles. Lower the bar slowly and repeat.
When following the same rules, but try not to lose weight and do not bend your back. Keep your back straight, let the back muscles do the work, not the lumbar region.
If you lack mass in your upper back, try doing barbell raises with a wider grip, and pull the weight towards your lower chest. In this case, you will have to reduce the weight in order to perform this wide back pumping exercise correctly and not get injured.
Lifting the block and traction in the simulator
To really bulk up your lower back (if you're interested in a broad back, of course), try one of these exercises. To perform the exercise, take the starting position: sit and tilt the upper body forward, knees slightly bent. At the same time, pull the handle and straighten the body perpendicular to the floor. Bring the shoulder blades together and pull the handle to the abdominal muscles. Return to starting position and repeat.
An indisputable plus is that you can work out each side separately. Use the principles above and be sure to contract your muscles as you return to the starting position.
If you experience discomfort when lifting the barbell, then attach the wide handle to the cable of the block and lift it instead of the barbell, holding the grip at shoulder width (or slightly wider).
Pull down with a parallel and wide grip
Take the bar with an overhand grip and lower it to the top of your chest. Return the bar to its original position by lifting the weight with the shoulder girdle and keeping the elbows bent. In terms of pumping quality, this exercise perfectly replaces pull-ups, creating the desired volume and width of the back. Nothing works better on the round muscle! Take the barbell with a grip slightly more than shoulder width apart and bend your elbows slightly. Lower the bar to the middle of your chest and contract your muscles. Return to the starting position, feeling the weight work the back muscles up and out.
When performing any downward pull, try to return the shoulder girdle to its original position. Drop your shoulders back a little and arch your chest forward. This will fully engage the back muscles.
Dumbbell Pullover and Spinal Stretch
Both exercises are perfect for both a standard back workout and a width-focused workout. To start, lie on the bench with your upper back, the body is perpendicular to the bench, the head hangs from the opposite side. Hold the dumbbells over your chest with your elbows slightly bent. Lower the weight back and behind your head in an arc until the dumbbells are in line with your head and back muscles. Return to starting position.
To do this, stand in front of a back row machine (or other machine with an overhead cable). Take the bar with a shoulder-width grip and hold it at about eye level, tensing your back muscles. This is the starting position. With straight arms, lower the weight to your hips and contract your back muscles. Return the bar to its original position and repeat.
Also, these exercises can be used as a warm-up before working out the entire back. Three quick sets with moderate reps will do the trick.
Deadlift
The progenitor of all exercises for the back:! A healthy, strong, wide back loves this exercise! In general, the deadlift is necessary for general strengthening of the body from head to toe, but the deadlift is especially useful for the back. Place the weight on the bar on the ground and grasp with a shoulder-width grip, bend your knees, keeping your back straight. Lift the weight off the ground with your legs first, and then begin to straighten your back until you are completely straight. Return the bar to the ground in reverse order.
If you find it difficult to perform deadlifts from the floor, try partial deadlifts. It is distinguished from the usual deadlift by the point of the starting position: here the bar starts moving not from the floor, but from the level of the athlete’s knees, for example, in a power rack or from a bench. Set the bar at this level and then just follow the normal lifting principles. This will relieve your back a little if you are tall or want to involve your leg muscles in the exercise.
Add these exercises to your workouts or use one of these professional programs to build a wide back. Listen to your body and adapt the loads to your goals. Remember: pull-ups and vertical rows make the back wider, while horizontal and incline rows thicken the back muscles, increasing its density.
Wide back training program
Upper back workout program
Training program for muscle growth
Lower back workout program
Training program for total mass and muscle growth
If you find it difficult to deadlift from the floor, try a partial deadlift Set the weight on the bar on the bench just below the knee and then just follow the normal lifting principles. This will relieve your back a little if you are tall or want to involve your leg muscles in the exercise.
* — The service is under beta testing
A wide and inflated back is the dream of every man, especially if nature did not endow him with this initially. But it is precisely due to the wide back that the bodybuilder looks strong and impressive, and the daily worries of life become much and literally easier.
Training program for pumping up a wide back
In order not to go to the gym empty, pay attention to concentration and technique. Include in the work only the necessary muscles to pump up a really wide back!
Always follow the execution technique and do not use too much weight for your own safety. Be sure to warm up before your workout and stretch after!
Protein, creatine, gainer, arginine, BCAA, amino acids will help speed up the process of gaining muscle mass. These supplements are specially designed for athletes and fitness active people of different fitness levels. Such drugs are completely safe, and their effectiveness has already been proven.
Supplements for the growth of the latissimus dorsi
Basic set
For the pros
Basic set
Basic set
For the pros
MAXLER | Vitamen?
3 tablets per day
The German company, known in the world sports nutrition market for many years, has released a balanced complex of vitamins and minerals in one package - Maxler USA Vitamen
MAXLER | Mega gainer?
With the choice of Maxler USA Special Mass Gainer with us, everyone can provide their body with the necessary elements for sports development and the subsequent accumulation of full-fledged energy.
Universal Nutrition | Ultra ISO Whey ?
To prepare a single serving, it is enough to mix 1 scoop of the product per
150-200 ml of water.
Universal Nutrition Ultra Iso Whey is a world brand whey protein isolate. Contains up to 100% pure amino acids through several filtration processes. Allows muscle tissue to recover in a short time after training.
Universal Nutrition | N1-T?
Special Sports Supplements
2 capsules.
UN N1-T is a supplement that contains special extracts focused on a powerful increase in the body's natural production of testosterone, which is necessary for a dynamic increase in the strength of an athlete.
Universal Nutrition | Natural Sterol Capsules ?
Anabolic complexes
2 tablets.
Universal Nutrition Natural Sterol Capsules is a perfectly balanced anabolic complex that allows the athlete to seriously increase physical activity, thereby improving their own performance.