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.

Pumping up the back muscles is a key element in the training process of every athlete. Systematic training in the gym will help the athlete achieve the desired result. Your figure will become more aesthetically pleasing, and soon you will be able to boast significant amounts of high-quality mass. In addition, back training on simulators helps improve posture and strengthen the body's muscular system, which has a beneficial effect on overall health. From this article you will learn what back exercises there are in the gym for men.

The set of exercises should consist of movements that will help work the latissimus dorsi, trapezius, and lower back muscles. It is these muscle zones that shape the appearance and figure of an athlete.

Before starting classes in the gym, you need to determine the main goal of the training. Most often, beginner athletes try to build as much muscle mass as possible. To do this you need to do heavy lifts. Work with dumbbells and barbells in the 8-12 rep range for 3-4 sets. The weight of sports equipment should be maximum. But we must not forget that you can only start working with weights when your body is ready.

If you want to dry out (reduce the percentage of subcutaneous fat), work at an intense pace. Do a large number of repetitions of one exercise. Special ones will help you with this. You should also eat fewer calories than you burn.

You can train your back muscles using the full body system. This means that in one session a bodybuilder must work his entire body at once. But most often, athletes train only one or two large muscle groups per day. This way, the athlete will be able to fully recover between workouts.

Athletes combine pumping of the back and biceps. These muscle groups perform similar contractile functions in most movements. are somewhat different, but generally similar, mainly the whole difference is in the load.

A professional mentor will help you create an effective lesson plan. He will select the best exercises and show you the correct technique for performing the movements. Be sure to work out under the guidance of a trainer if you are a beginner in the gym.

The best exercises for pumping up your back

There are a huge number of exercises that will help you effectively work the target muscle group. To pump up your back, use dumbbells, barbells, weights, and various exercise machines. Work technically correctly. This way, you can pump up the desired part of the body well without the risk of muscle injury.

This exercise is considered one of the most accessible. You only need a horizontal bar. Very often, pull-ups are done by those athletes who exercise at home. The movement can be performed using various grips, but the maximum load on the back muscles is provided by wide-grip pull-ups. An athlete can effectively work not only the latissimus dorsi muscles, but also the biceps. In order to perform the exercises correctly, you must follow the following movement algorithm:

• Jump onto the horizontal bar, the grip width is standard.
• Start pulling yourself up.
• At the top of the movement, you should try to touch your chest to the bar.
• Return to the starting position and then perform several repetitions of pull-ups.

It is best to perform the movements using a fairly wide grip. The legs can be lowered down or bent at the knee joint. Perform 3-4 approaches. Bodybuilders also often use special weights. Wear a belt to secure the plate to.

This exercise is popular not only among bodybuilders, but also among powerlifters. - This is a basic movement that will help work out a huge number of muscle groups. The work involves the back, trapezius, buttocks, legs and arms. There are a huge number of variations in performing deadlifts. The exercise is quite traumatic. It is very important to work technically correctly.

It's best to work in the 8-12 rep range. At first, perform deadlifts without additional weight. This way you can learn to work technically correctly. You can also exercise using dumbbells.

Do bent-over barbell rows to work the back of your deltoids and latissimus dorsi. This sports element is popular among both beginners and professionals. The basic movement will help you build a lot of muscle mass, as well as increase your strength in the deadlift.

You must work smoothly, do not make sudden jerks. Keep the muscles of the upper back and lower back in constant tension. It will be enough for you to perform 3-4 sets of bent-over barbell rows, 8-12 reps each.

Upper pulley to chest

It is also called - it must be performed on a special simulator. The pulling movement will give the athlete the opportunity to work out the back muscles well. You can work using a variety of handles.

Very often in the gym you can see a picture of an inexperienced athlete pulling down a huge weight. In this case, the technique of performing the exercise is completely disrupted. Do not rush to work with extreme weights; all movements should be smooth and controlled. Bodybuilders sometimes pull the handle not to the chest, but to the back. This version of the exercise is considered more traumatic. You may damage your shoulder joint.

Seated row of block to the waist

Or - this multi-joint exercise will effectively help the trapezius, as well as the deltoids and triceps. It is best to practice with a forked handle. Adjust the seat height correctly. All movements must be parallel to the floor. Work at a slow pace.

Perform block pulls to the waist without jerking. All movements must be controlled. Do not change the position of your back; your elbows should be pressed to your torso. It's best to work in the 8-12 rep range. The number of sets is individual for each bodybuilder, it depends on the athlete’s training goals.

Very often performed by guys and girls who want to pump up not only their lower back, but also their buttocks. The traffic is quite safe. Thanks to regular exercise, the athlete will be able to strengthen his muscles and tendons. Perform this exercise if you have a fairly weak back. Experienced athletes can grasp a plate weighing ten or fifteen kilograms with both hands.

If you practice on your own (without a trainer), you can watch a special training video. This way, you can work the target muscle group in the best possible way, and also do it technically correctly. Warm up well before performing the movement.

Bent-over one-arm dumbbell row

This pulling movement will help the bodybuilder develop the latissimus dorsi, chest, and also triceps. Start with your weak hand. To perform the exercise you will need a regular horizontal bench.

Keep your torso parallel to the floor, without straining your biceps. Try to raise your elbow as high as possible. It will be enough for you to complete 3-4 approaches.

Training program for pumping the back

One workout should consist of 5-6 different exercises. The training program for beginners and experienced athletes will be different. Never repeat a plan designed for professional bodybuilders. Muscle growth may slow down, and the body itself will become depleted.

Beginners should practice according to "". It will be enough for you to train your back muscles just once a week. This way they will recover well after exercise. Remember, muscles grow while resting.

A good split training program for beginners (back, biceps) may consist of the following exercises.

Exercise name	Muscle groups involved	Number of repetitions	Necessary equipment
Wide grip pull-ups	Latissimus dorsi, biceps	Maximum number of times.	Horizontal bar, crossbar, weights.
Bent-over row of sports equipment	Deltas, biceps, lats.	8-12	Dumbbells, barbell.
Upper pulley to chest	Back muscles comprehensively.	10-12	Upper block.
	Lower back, thigh and buttock muscles.	12-15	Damn from the barbell.
Lifting a sports apparatus for biceps	Biceps and forearm.	8-12	Barbell, dumbbells.

In this regard, the main emphasis is on working the back. You can create a good training program yourself. To do this, you need to combine several exercises that will help comprehensively work the target muscle group.

Also don't forget about proper nutrition. Eat plenty of protein foods and complex carbohydrates. Sleep 8-9 hours a day, your muscles should recover well between classes. Thus, after just a couple of weeks, your back will become much wider and your torso more defined.

1. The latissimus dorsi muscles are responsible for bringing the arms together. They consist of two bundles: the middle one (responsible for the thickness of the back) and the lateral one, located next to the serratus muscles (responsible for the appearance of the so-called “wings” of the athlete).
2. The rhomboid muscles of the back are located in the upper layer and run along the entire back. Responsible for retracting the scapula backwards. Consist of three different beams, each of which works with any movement.
3. Trapezius muscles of the back. Responsible for rotation in the shoulder joint. They consist of three beams: middle, upper and lower.
4. Lumbar muscles. Despite the fact that they cannot be called the largest, they are responsible for stabilizing the body and require separate in-depth study, because form a muscular corset that holds the human body in a straight position. Participate in almost all exercises as a fixing stabilizer of the body.
5. The trunk extensor muscles are thin muscles that run along the entire spine. Correct posture and keep the body straight. Participate in all types of rows with a tilted body.

To work all these muscle groups, you need an integrated approach. In this case, it is advisable to work each muscle group from different angles, which will ensure local growth of the muscle group.

The general principles of back pumping are very specific and require strict and strict adherence to certain rules.

1. Do not use basic exercises in the first months of training. The reason is that under large muscle groups lie a huge number of small muscles, which are easy to injure if the muscle corset is not developed enough. This is why any trainer will recommend using back exercises with dumbbells or exercises on a block machine in the first month in the gym. Isolation load allows you to use fewer small muscle groups and has a fixed amplitude, which is safe when working with light weights. Only when you have prepared your muscle corset for serious loads can you proceed to the classics in the form of deadlifts and bent-over rows.
2. If you want to increase the result of the deadlift, do not use the deadlift. No matter how strange it may sound, the most powerful exercise for the back muscles - the deadlift - does not allow for a constant progression of loads. This is because the psoas and accessory muscles tire faster than the rhomboids. Therefore, if you are stuck, you should work on all the auxiliary back exercises in the gym and only then return to the deadlift.
3. Strict technique. Unlike strained muscles of the arms or legs, sprains and micro-dislocations of the back are fraught with prolapse of a hernia or problems with the spine in the future. It is better not to chase weights and not to perform exercises in the borderline technique: this is dangerous to your health.
4. Large muscles respond well to heavy weights. Even if constant growth is not your goal, remember that high repetitions with low weight will not help train your back.
5. Do not use a safety harness. Although this is an important safety feature in training, the belt restricts movement in the lower back, causing the psoas and back extensor muscles to stop participating in the exercise. It is better to use lighter weights and choose a smoother progression of loads.
6. Base + insulation. Like any other large muscle group, the back is trained in 2 stages. First, basic pre-exhaustion with extremely heavy weights, then targeted strengthening of the muscle group in the simulator. This provides a greater load, and therefore a greater .
7. Don't use two basic exercises on the same day. Avoid combining deadlifts and bent-over rows, as well as deadlifts and sumo rows.

Exercises

A set of exercises for the back traditionally consists of basic exercises, although most trainers do not recommend starting with the basics for the reasons described above. Let's look at the full range of exercises for the gym and at home.

Exercise	Main muscle group	Accessory muscle group	Exercise type	Home/for the hall
	Latissimus	Lower trapezius + hamstrings	Basic	For home
	Diamond-shaped	Lat	Basic	For the hall
	Diamond-shaped	Lat + trapezius + hamstrings	Basic	For the hall
	lats	Diamondbacks + trapezius + hamstrings	Basic	For the hall
	Diamond-shaped	Lower traps + lats	Basic	For the hall
	Back straighteners		Basic	For the hall
Narrow bar row	Lat	Trapezius + spinal erectors + hamstrings	Basic	For the hall
	Middle bunch of diamond-shaped	Lat + lower traps + hamstrings	Basic	For the hall
	Back straighteners	Trapezius + diamond + lats	Basic lever	For home and hall
	Diamond-shaped	Traps + diamonds + lats + hamstrings	Basic lever	For home and hall
	Spinal extensors	—	Insulating	For the hall
	Spinal extensors	Delts + triceps + hamstrings	Insulating	For the hall
Pumping up biceps with cheating	Lat	—	Insulating	For the hall
	Bottom of trapezoids	Upper traps + upper deltoids	Insulating	For the hall
Vertical block thrust	Lat	Diamond-shaped	Insulating	For the hall
Pull-down of the upper block behind the head	Lat	Traps + biceps	Insulating	For the hall
Horizontal block thrust	Diamond-shaped	Lat	Insulating	For the hall
	Back straighteners	Diamond + lats + hamstrings	Insulating	For the hall
	Top of trapezoids	—	Insulating	For the hall
Shrugs with a barbell behind	Bottom of trapezoids	Top of trapezoids	Insulating	For the hall
	Trapeze top with accent	Middle of trapezoids	Insulating	For the hall
	Spinal stabilizers	Whole body	Complex	For home
	Spinal stabilizers	Whole body	Complex	For home
Bent-over dumbbell flyes	Bottom of trapezoids	Posterior deltoid bundle	Complex	For the hall
	Lat	Traps + diamonds + hamstrings	Complex	For the hall

Basic

To work out the back in a comprehensive manner, four main exercises are traditionally used.

• Deadlift. The main exercise in powerlifting and crossfit. It engages all major muscle groups with a serious emphasis on the rhomboid back muscles. First of all, this exercise develops the thickness of the back.

• Pull-ups. Home version of bent over barbell row. It features a low risk of injury and a fixed body weight, which allows you to work your back in multi-repetition sets. For progression of loads, weights are used. The main focus of this exercise is on the latissimus dorsi muscles.

• Bent-over barbell row. A heavier version of pull-ups that features strict technique and heavier weights. The main load falls on the lats; Depending on the angle of inclination and width of the grip, you can work out both the thickness and width of the back. Works great on the bottom!

• Barbell row to the chin. The only basic exercise with an emphasis on trapezius exercises.

Insulating

But the number of exercises for isolated back work is much greater. This includes working with simulators (pulling blocks), types of shrugs, and even a cheating version of biceps pumping, which was used by Arnold Schwarzenegger.

The main task of isolation exercises is not only to provide a suitable load on the target muscle group, but also to work out small deep muscles that are not involved in basic exercises due to a different amplitude.

Traditionally, there are 3 main isolation exercises in the gym for the back.

• Wide grip vertical block row. Preparatory exercise for bent-over barbell rows.

• Pull a horizontal block to the belt. A good alternative to deadlifts.

• Shrugs with dumbbells. An exercise that works the upper trapezius.

Exercises at home

It's not easy to train your back at home. This is due to the anatomy of movements. It is not possible to repeat them without weighting or a special load. And those exercises that allow you to load your back using your own body without special equipment are ineffective when it comes to serious loads. Let's look at some basic back exercises at home.

• Pull-ups. A serious complex exercise that can be performed even without a horizontal bar. It is enough to have a strong door that can support your weight.

• Basket. A good exercise that develops the rhomboid and latissimus dorsi muscles. The technique is extremely simple: lie on the floor, bend back, trying to grab your legs over your back with your hands. To reduce the static load and engage more muscle groups, it is recommended not only to hold the pose, but also to swing back and forth in it.

• Bridge. A static exercise with your own weight that perfectly develops back extensors without injury. Suitable for recovery or maintenance training. It is recommended for anyone who wants to develop not only strength, but also flexibility of the back muscles.

• Farmer's Walk. This exercise is in the home category because it can be performed with any home weight. All you need to do is take 2 thick bags, fill them evenly with books and get started. Develops all muscle groups with an emphasis on the trapezius muscles. There are options in the form of lunges, which additionally load the leg muscles.

Exercises in the gym

To develop your back, the gym provides a huge range of different exercises, both with free weights and with specialized equipment or exercise machines. Let's look at the basic training exercises that develop your back:

• Pull of the upper block behind the head. A safe analogue of full pull-ups. It has a more isolated load due to the exclusion of the abdominal and leg muscles from work.

• Reverse grip lat pulldown.

• . An excellent basic exercise that works all muscle groups with a serious emphasis on the rhomboids. It has no analogues for home use or with free weights. It is considered the most natural exercise for working out the back with the least trauma.

• Crossover traction. It is performed similarly to deadlifts in a block machine. The key difference is the freer amplitude. Thanks to the adjustment, the lats and diamonds are worked at a more complex angle. Ideal for those who do not perform basic exercises for one reason or another.

• Lower crossover traction.

• Hyperextension. The only serious isolating exercise in the gym that will strengthen your lower back and reduce the risk of deadlift injuries in the future.

Complexes for back development

Let's look at the main training complexes for developing the back in the gym and at home.

Note: the table does not contain circuit training, because... their main task is not to use the back muscles, but to give a powerful hormonal anabolic boost for the further formation of the body.

Complex	Exercises	Task
Lat split	Cheating biceps curl - light weight.	The main task is to focus on the lagging lats. Excellent for increasing the number of pull-ups and width of the back by developing the wings. Biceps curls are used to increase arm flexor strength to relieve weight restrictions.
Split into diamond shapes	Warm-up deadlift – 20 times empty bar. Rowing machine 5*20 Block pull to the belt 5*20 Clean biceps curl on Scott bench 3*8	A good complex for working out the thickness of the back, heavier, but providing a serious basis for further training in any sport. Biceps training allows you to increase working weights in the future.
Profiled training	Warm-up deadlift – 20 times empty bar. Deadlift 5*8 (70% of the rep maximum). Block pull to the belt 5*20 Bent-over barbell row 5*8 (70% of the repeated maximum). T-bar row 5*5 (60% of maximum) Pull of the upper block behind the head 5*20. Pulling the barbell to the chin 5*5 Shrugs with dumbbells 3*3 (maximum possible weight) Hyperextension max*max	Suitable for athletes who can afford to dedicate a full day to back training. The best option for professionals.
Preparatory	Lat pulldown or pull-ups 3*12 Horizontal block pull 3*12 Rowing machine 3*12 Shrugs with dumbbells 3*12 Hyperextension max*max	It is used in the first month of training, since the muscle corset is not yet ready for specialized circuit training. Optimizes the tone of small muscle groups.
Restorative	Bridge 5 – for a while Farmer's Walk 100 Steps with Light Weight Hyperextension max*max Negative pull-ups on a machine with a counterweight 5*3 Tilts of the body in different directions Hanging on the horizontal bar for a while	Suitable for restoring muscle tone after a long break or after an injury. All weights and number of repetitions are individual. After completing the recovery course, it is recommended to study for another month according to the preparatory complex.
Home	Pull-ups Raising arms with a chest expander Pull your own weight using a rubber band. Horizontal pull-ups with harness Farmer's Walk Basket Shrugs with any available weight Pull any available weight	Everything that can be squeezed out for your back at home in order to at least somehow seriously load it.

Exercises with non-standard equipment

If you have a chest expander, fitball or rubber band on hand (), choose the appropriate one from the exercises presented. They will significantly diversify your load and allow you to work your muscles at a more natural angle. Suitable for both home and hall.

1. Reduction of shoulder blades with a chest expander. A unique exercise that simultaneously works the rhomboid and latissimus dorsi muscles. It is considered one of the heaviest. It has the maximum natural amplitude for a person.
2. Pull your own weight using a rubber band. A lightweight version of pull-ups and a complete analogue of the overhead pull-down.
3. Horizontal pull-ups with a tourniquet. Analogous to the thrust of a horizontal block. One side of the tourniquet is tied to the battery (door handle, etc.), the further task is to sit on the floor and pull your body towards the projectile, completely raising your body and without bending your legs at the knee joint.
4. Hyperextension on a fitball.

Results

And finally, I would like to debunk one popular women’s myth that exercises for losing weight on the back do not exist. The back can lose weight, that is, atrophy under specific loads during drying and when adjusting the diet. For example, if you use multi-repetition training. But the back itself does not lose weight, the muscles simply acquire tone and look toned. As for local fat burning, it doesn’t exist either. Therefore, instead of torturing yourself with ineffective exercises, it is better to delve into nutrition and try to combine serious basic complexes with a caloric deficit in nutrition.

A wide and developed back in bodybuilding gives the athlete’s figure an aesthetically attractive appearance. It doesn’t just make the athlete’s physique much more beautiful. If a bodybuilder has strong and strong back muscles, he has the opportunity for further progress. They are involved in almost every exercise. The more developed they are, the greater the potential of the bodybuilder.

Back training occupies a special place in the training process. It has its own characteristics. To become the owner of a truly powerful back, you need not only to properly build a training program, but also to know how to protect yourself from injury.

The muscles that are located in the back are the largest group in the upper body. They handle heavy loads well and take on most of the hard work done during training. To pump up your back muscles, you need to avoid pumping or drop sets. The required load can be obtained only when basic exercises are performed using a large working weight.

The number of repetitions in each approach when performing basic movements to increase mass varies from four to six. This range makes it possible to work with heavy weights and feel that the back muscles are really fully loaded, since they will begin to ache after exercise. Simple exercises can be done with eight repetitions. The main thing is to constantly take on an impressive working weight.

A properly designed training program and working weights are important, but it brings practically no results when the execution technique is “lame”. The lack of a pronounced effect is not the only problem that the athlete will face. Improper technique greatly increases the likelihood of injury. If you do not hone the correct movements, the athlete will simply begin to lift weights, involving all muscle groups in the work, which will lead to a lack of the necessary load, and there will be no progress for the back. Each last repetition should be given as hard as possible, but provided that the technique is perfect. If the weight does not move, you should quit, but do not neglect the correct execution.

To achieve the desired results, you need to stay true to your training principles. Loads should be progressive. It is necessary to increase the working weights, do one or two repetitions more than in the last lesson, and reduce the rest between individual approaches. The main thing is to constantly increase the load.

You can’t immediately take on excessively heavy weight that doesn’t work. It is necessary to progress, and not go ahead thoughtlessly, and then pay for carelessness with injury. This will lead to the fact that you will have to forget about training for a long time until the rehabilitation period has passed. Depending on the severity of the injury, recovery may take quite a long time. It is better to focus on increasing repetitions, since this approach is the least traumatic and allows you to increase efficiency.

The anatomical structure of the back consists of muscles grouped in pairs, entwining the back of the body. They are divided into two large groups:

• External. Formed by the latissimus, serratus, trapezius and extensor muscles. They form the surface of the back and therefore require increased attention.
• Internal. They are located deep under the external ones and are a combination of the diamond-shaped, large round, adductor blades and others. If these muscles are given due attention and developed, they begin to push out the external ones, giving the back a deep and powerful relief.

Pumping up the back muscles, first of all, involves working on the latissimus. This is due to the size, since they are the largest and give the silhouette the coveted V-shape. When creating a training program, the main emphasis is on exercises that develop them.

To pump up the latissimus muscles to the maximum, you need to have a clear understanding of what functions they perform for the human body. They are involved when the upper limbs lead to the body from above and below, from the side and from the front, that is, when performing pull-downs. These exercises should be the main basis for training the latissimus muscles.

The most effective exercises for back training, during which the athlete is able to perform natural and maximally functional movements, are pull-ups. You should give up light block pulls and focus on heavy variations.

The volume of the upper part of the body is given by the trapezoidal shape, which is located in the middle. The trapezius is attached to the neck and shoulder joints. These points of contact create bumps on the neck. The function of this muscle is that it brings each other together and lifts the shoulder blades down and up. A similar movement occurs indirectly in almost all exercises that are done for the back. Inclined and straight shrugs are best suited for developing the trapezius.

Extensors are long, oblong muscles that stretch along the entire spine. Their function is quite simple. They are responsible for bending and extending the body back and forth. The extensors should not be neglected. When they are developed, the back becomes stable when performing exercises, which provides progress for the entire training process.

The best exercise that allows you to most effectively pump your extensors is considered. It really is the best for working absolutely all muscles, not just the back. When performing this exercise, your arms and legs are also pumped up, but the most important thing is that the ligamentous apparatus is strengthened, and the depth and thickness of the back is increased.

This result is achieved because the heaviest weights are involved in the deadlift. This also has its downsides. With this exercise it is impossible to increase the width of the back. It doesn't get any more powerful on the sides.

We must not forget about the serratus muscles. They articulate with the oblique abdominal muscles. There is a small layer of subcutaneous fat here. Due to this, when the serratus muscles are developed, they add even more attractiveness to an athletically built athlete.

The most effective exercises for this group are diagonal crunches performed on the abs, as well as various pullovers. There is no need to pay special attention exclusively to these muscles. They are growing and catching up along with the others.

You should not focus solely on which exercises are the best and most effective for pumping up the muscle groups of the back. It is recommended to pay equal attention to the expected results.

Some athletes want to have a deep and strong back, while others, on the contrary, want a powerful upper body and a narrow waist. When priority goals and objectives are identified, exercises begin to be selected that will allow you to achieve what you want.

The level of training and experience of the athlete is no less important. Beginning athletes need to first pump the latissimus dorsi muscles, and then train the trapezius and extensors. Absolutely any type of vertical rods allows you to increase the width.

So, if we group exercises according to effectiveness for certain muscles, then:

• The best for the widest are pull-ups and types of rows such as overhead and horizontal pulleys, bent-over barbells and dumbbells, as well as T-bar;
• Shrugs with both barbells and dumbbells are considered most effective for trapezius muscles;
• The best for extensors is the deadlift, which is more effective than hyperextension, bending, performed with a barbell next to or on the shoulders.

The fundamental point that is crucial when performing these exercises is that the back should always remain straight, but it is best to keep the lower back slightly arched. This position, when the pelvis is abducted and the chest is pushed forward, ensures safety for the lumbar region, and also allows for more correct and complete contraction of the muscle groups of the back.

Any exercise to work your back can pump up your biceps. If you train incorrectly, the main load falls on it. The downside is that the biceps are small. And if a big back doesn't get tired for a long time, he gets tired very quickly. When the main emphasis, if the technique is not followed, is on the biceps, it begins to slow down progress due to fatigue.

In order not to slow down development, the main emphasis is on the technique of performing the exercise, which allows you to develop the target muscles to the maximum, but does not affect the biceps. Such a goal can be achieved only consciously, when the reduction process is completely controlled. It is necessary to constantly feel the muscle-brain connection.

When the technique does not work, the next morning your biceps begin to hurt, and, therefore, you need to continue to work on yourself. It is recommended to improve absolutely everything, working on absolutely every little detail. The technique involves bringing movements and contractions to automaticity.

It is always necessary to learn each exercise first without using weights. You can use any available tool that allows you to create an imitation of dumbbells or barbells. Movements are performed as slowly as possible with full amplitude. This allows you to achieve real results, since it strengthens and improves the connection between nerves and muscles.

This exercise is an excellent workout for the latissimus muscles, allowing you to pump up both depth and width. The technique for performing pull-ups is as follows:

• to engage the biceps and involve the latissimus muscles, use a fairly wide grip;
• you need to grasp the crossbar from above with all five fingers;
• you need to pull yourself up towards the chest, as this loads the triangle of the spinal muscles.

When performing pull-ups, you should not concentrate on your arms. The main thing is that your elbows are behind your body.

The exercise in question is a lightweight variation. It is especially suitable for beginner athletes. In this deadlift, you can use weight that is less than your own. Performing this deadlift allows you to learn how to contract exactly those muscles that allow you to get the desired result for the future. The lightweight version can be excluded from your training when the athlete is able to perform at least five pull-ups with the correct technique.

Doing vertical block rows is useful even for professional and experienced athletes. If the exercise is included in a super series or drop sets, this will increase the intensity of the training. This exercise works the individual muscle segments quite deeply, and it also allows you to deviate the body much more than in pull-ups, and, therefore, it is good to pump the lats much higher.

The main points that need to be taken into account are quite simple, but often remain without due attention:

• the cable of the projectile at each point of the amplitude must always move only vertically;
• the cable entry should be at the lower point of the chest, and then descend down the spine;
• the cable and elbows must move down in the same plane. The elbows should not be allowed to move forward or backward, since their insertion behind the body should be carried out due to the deflection in the chest area.

For a beginner who has mastered all these points, it is easy to move on to more complex options.

Its implementation requires close attention to the grip, that is, the width, as well as the orientation - forward or reverse. It is necessary to monitor the body. The closer it tilts to the horizontal, the better the back begins to work, but the negative impact of loads on the lumbar region increases. Another important point is the trajectory with which the bar moves. It should stretch along the lower limbs and elbows, which extend behind the body.

If you correctly master the technique of execution, the exercise becomes much more effective for working out the back than deadlifts, which are performed in an inclined position. The mechanics of these movements are similar to those before, but the use of the T bar allows you to remove the load from many stabilizer muscles, and, consequently, increase working weights.

The only point that needs to be taken into account when performing such a deadlift is that this exercise should not be performed on an inclined or horizontal bench. They significantly reduce the range of motion and also complicate the contraction of the muscle groups of the back, since this does not allow arching. This exercise should only be done while standing.

Bent-over one-arm dumbbell row

The unilateral exercise does not have a complicated technique. It is much easier and simpler to do. The range of movement is increased due to the absence of a barbell, that is, a barbell in the middle of the body. This allows you to bring the projectile much further at the top point behind the body and stretch the lats to the maximum in the bottom position.

Horizontal block thrust

This exercise engages the middle and lower back as the cable is pulled down the abdomen. A different effect can be obtained with a wide handle and pulling the block towards the chest, which provides an incentive for the development of the upper part.

The following points need to be taken into account:

• the length of reach of the cable should be optimal, since if you sit too far, it will become difficult to keep your back straight;
• reaching the lower extreme point, it is necessary to stretch the muscles, moving the body forward;
• You cannot tilt your body back at the top point; your back at this moment should be perpendicular to the floor surface.

The shoulder shrug is an exercise that forces the shoulder blades to move. This involves the trapezius muscles, since they are responsible for this function. Thanks to shrugs, the volume of the trapezoid increases significantly. The exercise can work the trapezius in a variety of ways. You can begin to raise your shoulder blades while pulling weights or in a tilted position, when they move freely towards each other, that is, they are brought together.

Shrugs are done with a barbell or dumbbells. The first apparatus is much more convenient for those who want to progress in weight. The advantage of dumbbells is that they are most conveniently held at the sides. As an alternative, you can use a machine that simulates dumbbells with weights made from pancakes.

Shrugs may seem simple, but they are designed for experienced athletes. For beginners, it is enough to do pull-ups, deadlifts, and horizontal rows, which also work the trapezius well.

You cannot rotate your shoulders while doing shrugs. This additional load does not increase efficiency, but it does increase the chances of injury. This movement is unusual for the trapezius, which is further exacerbated when heavy weights are used.

This is a rather difficult and exhausting exercise, since the load falls on almost all parts of the body. When loading the back, both internal and latissimus muscle groups, trapezius, and extensors are simultaneously involved.

When a broad back is a priority for an athlete, deadlifts are performed after exercises that work the lats. Otherwise, all your strength will be completely taken away. Athletes for whom the primary goal is to pump up the extensors and increase the thickness of the back, and who want to lift as much weight as possible, should do this exercise first.

It should be built according to the following principles:

• include horizontal and vertical thrusts;
• performed in 4-6 repetitions;
• pump up your back through basic exercises with heavy weights.

Another important point is the preparation of the athlete.

The program includes:

• Warm up 5-10 min
• Cool down (muscle stretching)

Those athletes who cannot do five pull-ups with perfect technique should do vertical pull-downs. The main thing is not to mess around. The execution must be perfect and the working scales must be heavy.

It differs from the program for beginners by the introduction of another exercise that develops the latissimus muscles - one-arm dumbbell rows. It is done in 3 sets with 8 repetitions in each.

Athletes who have a good mass, for deep development, can resort to another version of the program, consisting of:

• Warm up 5-10 min
• One-arm dumbbell row 3×8
• Cool down (muscle stretching)

Or this (for athletes with available muscle mass for deep development):

• Warm up 5-10 min
• Row T bar 4×6
• Horizontal block pull 4×6
• Shrugs with dumbbells 3x8
• Cool down (muscle stretching)

Each athlete chooses the best workout for himself, taking into account his primary goal.

We often hear “carrying everything on your back”, “behind a wide back” - there is something in this. The back muscles are among the largest in the human body. Read more about the anatomy of the back muscles and exercises for their development!

Franco Colombo, Lee Haney, Dorian Yates, Ronnie Coleman and Jay Cutler have one thing in common besides multiple Mr. Olympia titles - they are all SPIN holders! Huge, pumped up, sculpted backs. It seems that over the past decades this body part has become even more important in bodybuilding competitions. If you don't have a good back, you'll have to settle for second place at best.

Of course, not everyone can build a back like Mr. Olympia, but we can build impressive, V-shaped, wide muscles that will not only make others look at you with admiration, but will also strengthen the entire upper body and make it more harmonious and proportional .

We often hear “carrying everything on your back”, “behind a wide back” - there is something in this. The back contains some of our largest muscles (from the lower back to the trapezius) and is involved in almost every movement we make, from stabilizing our core during bench presses to supporting us during back squats. The back is of great importance in our training, but only a few give its development the necessary attention.

You must create a balance between mass and strength to achieve an impressive, muscular and strong body

Many athletes perform countless sets of exercises, but ignore their back. Perhaps this is because it is difficult to see when standing in front of a mirror. Why train something you can't see?

I am no longer surprised when I see athletes in the gym with excellent biceps, pectoral muscles and quadriceps, who, however, cannot boast of back, hamstrings and triceps. Their shoulders are rounded forward because the pectoral muscles pull the deltoids forward, causing them to appear concave. The back is insufficiently and/or incorrectly pumped, the shoulders do not move back, so the body does not look proportional.

It's all about balance and harmony. You must create a balance between mass And by force to get an impressive, muscular and strong body. With this balance, you can develop other muscles without the front of your body looking disproportionate.

A little anatomy

There are a lot of back muscles, so sometimes you can get confused which one is responsible for what. Let's look at the main back muscles and their functions.

Latissimus dorsi muscle. The latissimus muscle, which is responsible for the V-shape, accounts for most of the mass of the back. The latissimus triangularis muscle begins under the shoulders, passes through the humerus and extends down to the lower back, covering the lumbar region on both sides. The latissimus dorsi muscle lowers the shoulders and takes them back.

Teres major and minor muscles. The thick, flat teres major originates on the dorsal surface of the inferior angle of the scapula and is inserted into the medial lip of the intertubercular groove of the humerus. It is responsible for adduction and movements of the arms in the medial direction.

Rhomboid major and minor muscles. The rhomboid major muscle, located below the rhomboid minor, ends on the medial edge of the scapula. Thanks to it, the scapula is attached to the chest. This muscle pulls the scapula back, moving it towards the spinal column.

Back extensor muscles. These long muscles, which run along the lumbar region, are divided into three columns: external (iliocostalis), middle (longissimus) and narrow internal (spinalis). They all work by bending to the side and straightening the back.

Let's pump up a wide back!

Now that you know about anatomy and movement mechanisms, let's figure out how to get a wide back. The movements and exercises presented are designed to get maximum results every time you visit the gym. Remember to always use proper technique and not lift too much weight to risk your safety.

Pull-ups on the bar with a narrow and wide grip

To perform wide-grip pull-ups, grab the bar at a distance much wider than shoulder-width apart. Bend your elbows slightly and pull your chest toward the bar, bringing your shoulder blades together. Arch your back and squeeze your muscles tightly, then return to the starting position with your elbows slightly bent. This will give you the desired width and curve in your upper lats.

When doing close-grip pull-ups, grab the bar no more than shoulder-width apart, but with at least 6 inches of space between your hands. Pull up as you would for a wide-grip pull-up, then lower down without extending, however. hands completely. This exercise works the lower part of the lats, which will help you build mass where they enter the lumbar region.

Advice. If you find this exercise difficult, then decide on a total number of reps, say 40, and just focus on doing them no matter how many sets it takes. You can do 10 in the first set, 8 in the second and 7 in the third. Continue until you've completed all 40. When you feel you can do that number of reps in three to four sets of 10 to 25 reps, increase the total to 50.

Barbell and T-bar rows

These exercises help build overall back muscle mass. To perform barbell rows, grip the bar at shoulder-width distance. Bend over, keeping your pelvis in line with your back, until your torso is almost parallel to the floor. Raise the barbell towards your stomach and squeeze your muscles at the top. Slowly lower the bar and repeat the exercise.

To perform T-bar rows, follow the same technique as for barbell rows, just don't round your back or jerk the weight as you move up. The back should be straight, let the latissimus dorsi muscles work, not the lower back muscles.

Advice. If you think it would be a good idea to tone up your upper lats, try doing barbell rows with a wider grip and pulling the bar toward your lower chest. You will need to reduce the weight to ensure proper technique for performing the exercise.

Rows on the lower block with two and one hands

To build muscle in your lower back near the lumbar region, use one of the following exercises. When performing lat pulldowns, sit down, bend your knees slightly and lean your body back slightly. Straighten up so that your body is perpendicular to the floor, and at the same time pull the handle back. Squeeze your shoulder blades together and pull the handle towards your stomach. Return to starting position and repeat.

The beauty of one-arm pulley rows is that you can work each side separately. Use the same principle as the exercises above and make sure you contract the muscles as you pull the handle back.

Advice. If you don't feel comfortable doing barbell rows, attach a handle to a pulley cable and perform pulley rows with a shoulder-width (or wider) grip instead of barbell rows.

Rows on blocks to the chest with a V-shaped bar and behind the head with a wide grip

Nothing develops the round muscles like a V-bar row. Grab the handle and bend your elbows slightly. Pull the handle down toward the middle of your chest and squeeze the muscles tightly. Return to the starting position and feel the weight pulling the muscles upward.

When doing overhead rows, grab the bar with an overhand grip and pull from your head to your shoulders, then with your elbows bent, return to the starting position so that the entire shoulder girdle rises with the load. These exercises are an excellent replacement for pull-ups.

Advice. When performing any pulling movement, try to raise the shoulder girdle to the starting position. As you pull the weight down, lower your shoulders down and back, opening your chest. This will ensure that your back muscles are fully engaged.

Pullover with dumbbells and rows while standing on a block

Dumbbell pullovers and overhead rows are among the few isolated exercises for the back muscles, making them a great way to finish off your workout.

When performing a pullover, lie perpendicular to the bench so that only your upper back touches it. Grasp the inside of the dumbbell, position it directly above your chest and bend your elbows slightly. Lower the dumbbell back behind your head in an arc, engaging your back muscles, until it is at least level with your head, then lift the dumbbell back to the starting position.

To perform standing pull-downs, stand in front of a pulley machine. Grasp the bar at a shoulder-width distance, approximately at eye level, so that the load falls on the latissimus dorsi muscles. Pull the weight down toward your hips without bending your arms and squeeze your lats tightly. Return to starting position and repeat.

Advice. These exercises are also great as a pre-exhaustion exercise before your main back workout. Three quick sets of moderate reps are a great option.

Deadlifts

The main exercise for the back muscles can be considered deadlifts. This exercise helps to pump up the muscles of the whole body and especially the back. With a barbell loaded on the floor, grab it with a shoulder-width grip, bend your knees, and keep your back straight. Lift the barbell off the floor, squeezing your legs first, then straightening your back until you're standing completely straight. Return the bar to the floor in the same way (in the opposite direction).

Advice. If you have trouble doing deadlifts from the floor, try doing partial deadlifts. Load the barbell onto a bench at approximately knee height and lift as described above. This will take some of the stress off your back if you are tall or if you don't want to work some of your leg muscles during this exercise.

Training Plans

Width of the upper part of the latissimus muscles

Thickness

Thickness of the lower part of the latissimus muscles

Total weight and width

What is a partial deadlift?
A partial deadlift is very similar to a regular deadlift, but the barbell does not start from the floor. It needs to be placed on a power rack or some boxes/bench so that it is at the level of your knees.