Perhaps we should start with the anatomy of the back muscles. I have dealt with this issue in great detail in my . Read. She is not big.

By the way, I remembered how I just started going to the gym, or rather, it was one of the attempts to start training.

One girl once told me at that time (I was 18 years old) that it would not be bad for me to pump up “wings”. Speaking humanly, then the latissimus dorsi.

I always dreamed about the press. And although at that moment I once again failed to start training normally (I started walking regularly from the third year of Univer, from about 20 years old), I listened.

"Those. do girls like wide backs? – I thought then. Why not the press, why not the arms, why the back?

I even asked a local jock from my dorm to teach me how to train my back, but since he absolutely did not understand “knew everything about proper training”, especially for a beginner, after a couple of such workouts, I again abandoned training.

Now I have no problems with my back, it is quite wide, responds well to the load, in general, a muscle group that does not lag behind, in my case.

I have tried many various exercises and training programs with a specialization on the back, so I have some idea of ​​​​effective training.

I will not pull the cat by the tail for a long time and I suggest that you immediately start the best exercises for the back muscles.

The best back exercises

As we already understood from anatomy, the back is not one muscle, but a whole group consisting of different muscles. Some muscles are bigger, some are smaller. This is some difficulty, because if we develop large muscles as much as possible, then they will “steal” the load from small ones, and this will not allow us to achieve maximum results.

I will talk about this in more detail, but a little later. And now I want to note which back muscles have a particularly strong influence on our athletic appearance.

1. The latissimus dorsi ("wings").
2. Trapezius muscle ("trapezium").
3. Back extensors.
4. Serrated muscles.

So, I put the muscles "in order of importance" from top to bottom. The extensors will not be able to change very seriously our appearance, so they are in the penultimate place, and serratus muscles they look very nice, but are very small, so they stand at the end. The most two powerful muscles- these are the LATEST and TRAPEZIA. It is on them that we will focus.

Now it will be very easy for us to choose exercises for training the muscles of the back, because. we know which muscles are most important to us. So, let's look at the best exercises for developing the back.

The latissimus dorsi ("wings")

• Pull-ups (all their varieties);
• Tilt dumbbell row (with hand support);
• Lever pull in Hummer;

Trapezius back muscle

• Shrugs with dumbbells (or with kettlebells);
• Shrugs with a barbell (or in Smith);

Back extensors

• Deadlift;

Serratus back muscles

• Diagonal twists;

Proper exercise technique

The back belongs to the “pulling” muscle groups, so when working on it, muscle groups such as biceps, middle and back deltas, and even hamstrings can “steal” part of the load, so you need to learn how to FEEL YOUR MUSCLES. I have already said this repeatedly in many articles.

I have reviewed this in great detail. . Do not be lazy and study this question.

Exercises for the latissimus dorsi

This is the coolest exercise for developing the latissimus dorsi, which many do not do for various reasons, but in vain.

This is an extremely physiological exercise for you and me, because. our ancestors were forced to spend a lot of time in the trees. However, if you believe that man appeared on Earth as a result of other circumstances, then I cannot convince you of this. But I think it's pointless to argue that the crossbar appeared on Earth much earlier than deadlifts and dumbbells, this is understandable

Pull-ups develop exactly the WIDTH of the “wings”, and horizontal pulls (any) develop THICKNESS (the edge of the lats thickens).

Learn to DISABLE BICEPS from work during pull-ups (due to the “muscle feeling”) so that the biceps do not steal the load from the latissimus dorsi. At each point in the pull-up movement, THINK LADS, how they contract at each point in the movement.

If you have no problems with this, and you definitely “bomb” your lats in pull-ups, then it’s time to decide on the following points:

Grip:

• Narrow;
• Average;
• Wide;

Brush position:

• Directly;
• To yourself (reverse grip);
• Parallel;

• Your weight;
• With weight;
• Standing on a support (in the simulator or from the hands of a partner);

The choice, as we see it, is very healthy. So, in general terms, then:

The wider the grip= more work WID + WORK LESS.

Than already grip= work more BICEPS (less back) + WORK MORE.

WIDE OR NARROW GRIP? The narrower the grip, the greater the amplitude of movement is created, but the biceps will work harder. If you have learned to feel your lats well and turn off your biceps at the same time, then you can pull yourself up narrow grip, because work in this case will be stronger (greater amplitude of movement). But if you feel that during the pull-ups, your hands are “clogged”, then take it wider. Also, try using an "open grip" (this is when your thumb does not wrap around the bar), this will reduce the load on the forearms.

In general, try to pull yourself up with a “medium grip”, because. in this case, it will be easier to feel the widest and turn off the biceps.

WHAT IS THE POSITION OF THE BRUSHES? The more the hand is turned (supinated towards itself, as with a reverse grip), the less the load on the forearms, but wide reverse grip we won’t be able to take it because of our anatomy, and the more we take it, the more the biceps work. The way out is a PARALLEL GRIP (on a horizontal ladder, for example). So the brush will be supinated and you can take it wider.

PUSH TO THE CHEST OR BY THE HEAD? If you pull up behind your head, then you work less back muscles than when you pull up to the chest. But the advantage of pulling up behind the head is that this way you involve more upper back muscles in the work. In short, pull-ups to the chest involve more muscles into work (a more basic exercise), and behind the head it accentuates the upper back muscles (more insulating). On the initial stage I would not bother with this issue and would pull myself up to my chest.

TO ADD WEIGHTS OR NOT? In order for muscles to grow, PROGRESSION OF LOADS is needed. If the load does not increase, then it makes no sense for the muscles to increase, because. it is a very energy intensive process. There are a couple of clarifications. First, you should add weights when your technique has become perfect (you feel great in the latissimus dorsi). And secondly, you should work in the range of 6-12 repetitions (approximately), so when you can already pull up with perfect technique more than 12-15 times, then it is worth increasing the weight.

These are, one might say, "lightweight pull-ups." Everything that I said about grips, hand position, load, etc. All of this applies to this exercise as well. For beginners, this exercise is BETTER than pull-ups, because, as a rule, they can not pull up properly yet. Moreover, with this exercise it is easier to control the load and contraction of the lats. If you are an advanced athlete, then you should definitely include this exercise in your arsenal AFTER pull-ups to further tire the lats.

This exercise belongs to the "horizontal pulls", i.e. builds the latissimus dorsi muscles IN THICKNESS. The main thing in absolutely all deadlifts is a straight back! This will save you from injury, and will also allow you to work out your latissimus muscles more accentuated.

Pretty much everything I said about pull-ups about grips applies to bent-over rows as well, but there is one BUT. If you take a reverse grip on the barbell and pull, you will notice that your elbows do not spread out to the sides, but move in parallel, respectively, the latissimus dorsi can be felt better, but the biceps also work harder. When we take with a direct grip, the elbows are bred more (especially with a narrow grip), so the trapezoid and the back delta are more involved in the work. So it goes.

Now for the slope:

• Stronger slope= BACK works more;
• Less slope= TRAPEZE works more;

In my opinion, and in my experience, it's best to grab with a MEDIUM STRAIGHT GRIP and about 20-30 degrees from horizontal (i.e. ALMOST parallel to the floor). The back MUST be straight and the bar moves parallel to the bent hips.

Pretty much the same as the bent over row. But here a deeper study of the inner part of the back (between the shoulder blades) is given. In fact, this is just a more convenient option for tilting the barbell.

There are a lot of different T-bar pulls. The main ones are in the STANDING and LYING positions. When you perform the exercise while standing, it is almost the same as the barbell row in an incline, just more convenient, and LAYING, a number of inconveniences already begin here, because. for a competent reduction of the widest, you NEED A BENDING IN THE BACK (in the scapular region), and lying down is difficult to do.

In general, if you have a standing T-bar, you can choose it as an alternative to rowing, and if you are a lounger, then it’s better not to do it, especially at the initial stage.

Bent over dumbbell row (with arm rest)

The technique for performing the exercise should be as follows:

1. Lean forward and take the dumbbell in your right hand, with your left hand and left leg bent at the knee, you need to lean on the bench, and the right leg is set back.
2. The movement of the hand must be STRICTLY VERTICAL, and the movement must be carried out PARALLEL TO THE BODY (the hand does not move to the side).
3. The body does not change position! THE BACK IS ALWAYS STRAIGHT (bent in the opposite direction!).

There is a wider range of motion than the tilt bar pull, because. the bar does not interfere with raising the elbow above the waist. More work and muscle contraction. The emphasis on the knee and hand allows you to unload the spine. And also, because the exercise is performed with one hand, then you can better feel your muscles.

Lever pull in a Hummer

Hammer-type exercise machines appeared not so long ago, but they have successfully entered all modern fitness centers. This is a great exercise and a variant of the "horizontal pull". The exercise is similar to the dumbbell row with one arm, but because your body is vertical, it is easier to perform, and therefore the weight can be taken heavier.

It is believed that this exercise accentuates the bottom of the latissimus dorsi, but this is very conditional, because. the emphasis of the load will depend on where you pull the handle.

• Pull to the navel\u003d working LOW LATS;
• Pull to chest= TOP LATS works;

But the easiest way is to pull it to the navel, so such a statement.

A few more tips on how to do this exercise. I very often see exactly how this exercise is performed, I don’t understand how at all!

My variation is this: Sit with your back straight (slightly arched back at your shoulder blades), lean forward to stretch your lats. Now pull the handle towards you while returning the body to vertical position. VERY IMPORTANT!!! Pull should be EXACTLY THE WIDE, NOT THE BODY! Those. it is not necessary to pull the handle towards yourself with the whole body, and then, by inertia, bring it to you with your hands. The movement begins with DRIVING THE SHOULDERS BACK, then we pull the handle towards us, feeling the widest at each point, and return the body to a vertical position.

Exercises for the trapezius muscle of the back

I have already discussed this issue in great detail in an article about . But repetition, as they say, is the mother of learning.

Shrugs with dumbbells (or with weights) or with a barbell (or in Smith)

Shrugs from English. shrug - "shrugs". This exercise really looks like a shrug. We must move the shoulder blades vertically upwards. This is the main function of the trapezius muscle. So, the more you lean forward, the more load will go from above to its middle parts (between the shoulder blades). For beginners, this exercise DOES NOT NEED AT ALL, because. so far, at the beginning, it makes no sense to “steam” about relatively small muscles.

It is better to focus on the lats, chest, for example, and legs. The most important thing when performing shrags is NOT TO ROTATING YOUR SHOULDERS!!! The movement must be strictly up and down. Our shoulders are ill-adapted to rotational movements so you can get hurt very easily. And in general, there is no point in rotation, because. this does not accelerate the growth of the trapezium in any way. Take dumbbells in your hands or a barbell in front of you and perform movements as if you were shrugging your shoulders, moving them strictly UP and DOWN, so you will feel how your trapezoid is contracting.

Back extensor exercises

Deadlift

An exercise that is highly overrated for building back muscles. It has a concentrated effect on the extensors of the back, which are not so large compared to the latissimus dorsi and the trapezoid.

It affects a lot of muscles, quadriceps, buttocks, back extensors, etc. But for the growth of the back in general - this exercise is at the end of my list. I think it should be done at the end of a workout.

The back is always straight. The bar should move strictly along the legs. Grip straight at shoulder width or slightly wider than shoulder width. Be sure to use a weightlifting belt and traction, so as not to earn a hernia. Look ahead, butt down, knees bent. At the same time we straighten the legs, back and raise the bar along the legs.

This exercise works pretty well on the extensors of the spine, but I put it at the very end, because. you should not overdo it with it, you can injure your lower back very well, just pulling the body up a little at the bottom point, so you need to progress the weight very carefully.

There are many variations of this exercise, but I will talk about the one that I think is the best when you lie face down with your feet fixed on the rollers.

The back is straight, go down and, feeling tension in the lumbar region, go up, reducing the extensors of the spine.

This exercise is best done additional exercise for training the press, because the spinal extensors are antagonists of the abdominal muscles, which means the press will receive a better recovery.

OK. As you can see, there are plenty of exercises. But how to build back muscles if we are talking about a specific workout?

How to pump up your back. back workout program

As you understand, the training program is a very individual thing, especially when we talk about how to build back muscles, because. it is a very large muscle group. More than half of the questions that come to my email and in the comments are questions related to the training program.

I considered in great detail the question of choice training program .

I want you to understand that almost any program will work at a certain time and on a certain person. I can only give a training program that will suit the MOST.

Rules for compiling a training program for the back:

1. Mainly BASIC EXERCISES.
2. TOP + LOWER links(to develop muscles in width and thickness).
3. HEAVY WEIGHTS(for 6-12 repetitions + progression of the load).

So, the very first complex for a beginner will look like this ( COMPLEX №1):

Everything? Yes all. These two exercises will be enough to not overtrain and cause a cool response from your latissimus dorsi. These exercises can be performed for six months or a year and not worry. There will be great growth.

The next option for a beginner ( COMPLEX №2):

The deadlift will stimulate the growth of your back extensors, as well as the growth of the body as a whole, since. it increases blood circulation in the lower body, which contributes to increased testosterone production. The trapezoid is also strongly involved in the work, which will also contribute to its excellent growth.

Another option for the intermediate level:

Well, the third option for the intermediate level:

So, I would like to point out important point! You should not go to the use of 3 or 4 exercises if you are making great progress on two exercises! You don't have to change what works great.

Now several ADVANCED COMPLEXES for people using a very deep split (body splitting for 4 or 5 training days), COMPLEX №4:

Another option for an advanced athlete:

Or the third, also a cool option for an advanced athlete:

There are a lot of advanced complexes, but I brought closer to ordinary people, i.e. those who are already well trained, but do not use steroids (on steroids, the volume training load can be safely multiplied by two).

Many professional athletes divide their back into two training days. On the first day, they do vertical pulls, pull-ups, etc., i.e. exercises that grow the back in width, and on the second day, various horizontal tractions that grow the muscles of the back in width, but, as you understand, this is not necessary for the average person.

How to build back muscles. About combining back training with other muscles

The question is very important, because directly affects your progress. Many people train 2-3 times a week, which simply does not allow for a separate day for the back. Although the back deserves separate day for training, because it is the LARGEST MUSCLE GROUP of the TOP of our body, and the second largest in our body (after the legs). That is why I decided to consider this issue in detail.

So, how to combine back training with other muscles?

I would combine like this:

• BACK + DELTA(do not interfere with each other, because the shoulders are pushing, and the back is pulling);
• BACK + CHEST(antagonists, work great in conjunction, Arnold's method);
• BACK + BICEPS (classic split push-pull, both pull groups);
• BACK + REAR DELTA(the method of professionals, then they train CHEST + FRONT DELTA);

BACK + ARMS - this is not very good, because. most likely you are undertraining one of these muscle groups, I would better then connect the back with the shoulders (deltas). In general, try to set aside a separate day for your back if your fitness is already high enough.

Some important questions worth highlighting

At this point, the topic of back training is practically disclosed, but I feel that some questions may still arise. I decided to collect all the questions that I was once asked about back training and highlight them below:

“If after I trained my back for the next few days it doesn’t hurt, does it mean that I didn’t get the necessary microtraumas for growth?”

Indeed, the pain for the next days in the previously trained muscle group speaks of microtraumas that will lead to growth, but this is NOT an OBLIGATORY SIGN OF GROWTH! The better you are trained, the less pain you will feel. A sign of growth is an increase in load! If the load is constantly growing, then you are growing.

“Should I stretch my back between sets?”

Yes. This works great because thus, the muscle fascia of the back muscles is additionally stretched, better blood supply, and, accordingly, better growth.

“What do you think is the best exercise for developing your back if you can only do one exercise per back?”

Definitely pull-ups. They perfectly grow the latissimus dorsi in width.

“Which exercise is better to choose for the growth of the widest in thickness: a barbell row in an incline or a dumbbell row in an incline?”

It is better, in my opinion, to pull the rod in an incline, because. it is easier to progress the load there.

“If you have to combine your back with another muscle group, which one?”

with deltas. Either with biceps (NOT WITH HANDS). This is perhaps the most popular combination.

“What to do if your wrists hurt a lot in pull-ups and pull-ups of a vertical block?”

Experiment with grips, reverse or forward. Also, parallel grip easily solves this problem. Well, traction (straps) should help a lot.

“Do I need to use a belt in barbell and dumbbell rows in an incline?”

I use the belt in almost all exercises where I feel tension in abdominal cavity(other than abs workout, of course). This avoids intervertebral hernia and an increase in the waist. Why do you have a big belly?

conclusions

Hmm, well, that's it, friends. Today we looked at how to pump up your back in great detail.

If something was not clear to you or you have any questions, then ask them in the comments.

The back is that muscle group, the emphasis on which should definitely be done, because. it gives our figure an impressive look. Have a good workout!

P.S. Subscribe to blog updates. It will only get worse from there.

With respect and best wishes, !

Make your back bigger, wider, stronger and more defined, creating a solid foundation for future growth.

If you're competitive or a bodybuilder (or want to be), then I won't surprise you with how important it is to have a well-developed back. As for the rest, I'm sure the following should convince you. You don't see your back when you look in the mirror, and people don't see it when you walk into a room, unless back training is your priority at the gym.

But ask yourself what do people see when they stand behind you? There is a void between your shoulders: a flat space without muscles, exuding weakness, or a wide, massive shield of muscle?

You have to respect your back, so we have selected the best back exercises in the gym for men and have compiled for you six sets of workouts for different purposes. Choose one (or more) that suits your individual needs and then do it for 4-6 weeks to build all the muscle groups in the posterior upper body.

• The following workout programs do not include warm-ups. Do so much warm-up exercises, as much as you need, but do not warm up until muscle failure.
• Choose the weight with which you will reach muscle failure for the number of repetitions indicated in the exercise.
• Keep yourself fit and don't let your lower back rotate.
• Use a weight belt for deadlifts and deadlifts, and wrist straps to enhance your grip.

Below are methods not only of how to pump up a man’s back, sets of exercises are designed to increase the width of the back muscles, their mass and volume, improve the relief, and even strengthen the lower back.

The best workout programs in the gym

Goal: Total Back Mass

If you haven't given your back the same amount of time and effort in the gym as you have given other muscle groups, chances are it's lagging behind. To pump up a lagging group, focus on a mass-gaining workout program.

Building mass comes down to hard work, mostly free weights. Do sets in the 8-10 rep range, resting between sets, usually 90-120 seconds, to restore your breath and strength. The deadlift may require an additional minute of rest.

A set of exercises for gaining mass in the back muscles

Pull-ups If you can't do 8-10 pull-ups, use a machine. And if 8-10 reps is too easy for you, put on a weight belt to add weight. 5 sets of 8-10 reps
Belt pull 5 sets of 8-10 reps
T-bar pull with handle 5 sets of 8-10 reps
Deadlift with barbell 5 sets of 8-10 reps

Purpose: To increase the thickness of the back

In addition to the general lag in the development of the back muscles, the most common problem is also "two-dimensionality": your back has a good width, but it is flat, like a prairie in the Midwest. You need to strengthen it and make it thicker so that it eventually becomes voluminous.

This is where the wrist straps come in. You will not be able to pump up the latissimus dorsi muscles well in this workout without belts. At some point, you will run out of steam, your workout will be derailed, as well as your lower back. Deadlifts are what you need to get a brutal back. Wrist straps will make sure you can achieve a lot!

A set of exercises to increase thickness

Belt pull 3 sets of 8-10 reps (low grip) 3 sets of 8-10 reps (top grip)
4 sets of 8-10 reps per arm
T-bar pull with handle 4 sets of 8-10 reps
Deadlift with barbell 5 sets of 8-10 reps

Purpose: Width increase

A wide back is a great chance to have a V-shaped silhouette. In this gym back workout for men, you will focus on the top of the V, that is, the upper muscle groups. Various pull-ups and horizontal pulls will serve this purpose.

Full disclosure: Most of what we perceive as back width is just a visual factor of your bone structure. If you have wide collarbones, especially if you also have a narrow waist and hips, you will give the illusion of a wide back even if you don't have much muscle mass. However, anyone can make their back wider if they work with the right exercises like the ones listed below.

For all movements in these exercises, place your hands a couple of inches behind your shoulders on each side. If you try to use as much distance as possible, for example by grabbing the very ends of the bar for pulling, you will not achieve full range of motion or full contraction of the back muscles.

Don't go wide! Use the underhand grip when performing these exercises, with the exception of the deadlift. To do this, use the neutral position of the palms facing each other.

A set of exercises to increase the width of the back

Note: do 4 sets with a vertical torso, then lower yourself at a 45-degree angle to the floor and do 8 more reps to your chest. 4 sets of 8 reps (and 8 more reps)
4 sets of 10 reps
The pull of the lower block to the belt 4 sets of 10 reps (use wide handle)
Vertical pull with a wide grip Note: Pick a weight that you can only do 10 reps with. and then do 6 more, overcoming yourself. 4 sets of 10 reps (and 6 more reps)

Purpose: Increasing the relief of the back

Assuming you've already built up a decent amount of back mass, this workout will hone and perfect it. We'll increase the reps and sets and target all parts of this large and complex muscle group that we simply refer to as the "back".

Fact: the more fat you have, the less detail will be visible in all muscle groups. If you are thin, you will be able to show more defined muscles, but there are several long-term methods for developing the width of the back, regardless of the level of body fat.

During the exercises, do your best to focus more on the contraction of the muscles and the feeling of their stretching. This may mean slowing down the sets in order to realize this reduction. Your goal is to feel this contraction deep in each muscle fiber, so if you must slow down for this to happen, rest.

A set of exercises for detailing the back

Note: there are three sets in the exercise. Choose the weight with which you will master 10 repetitions, and then reduce it to something that makes ten more. 3 sets of 10 reps (and 10 more reps)
The pull of the lower block to the belt Note: Do 10 times slowly and calmly, and then 10 times quickly and without pause, both at the beginning and at the end. 4 sets of 10 reps
superset thrust upper block standing 4 sets of 12 reps Pulling the upper block with one hand, kneeling Note: Use the same weight you use for the vertical pull. After the last 12 reps, immediately kneel down and pull the bar to your sternum for 12 reps. Add the weight you need for more stability 4 sets of 12 reps
4 sets of 15 reps
One-handed lower block pull 4 sets of 15 reps per arm
4 sets of 20 reps
4 sets of 12-15 reps

Purpose: to secure the lower back

If you've never had a lower back injury and don't deal with at least occasional lower back pain, consider yourself lucky. Few things are as painful as problems with bottom back. For those of us who seek to improve the quality of execution exercise, these problems can have a very negative and limiting effect on learning.

This is especially important when it comes to leg or back workouts. When your lower back is in pain, you just can't do whatever you want, exercises that do everything around you. This does not mean that you need to stop training your back until your lower back has recovered, it just means that you need to have a plan and be aware of what to avoid.

All types of pull-ups and horizontal rods, unlike belt pulls and deadlifts, are safe exercise for the lower back because they don't fit lumbar spine in a loaded position. To make your rowing moves safe, use chest support so you can't bend your back too much.

The key to a safe and productive workout is to stay on the pad during all rowing movements. If you allow your torso to come off the pillow as you pull back, you will destroy the support target.

A set of exercises for the lower back

Vertical pull with a wide grip 4 sets of 10 reps
4 sets of 10 reps
Barbell row to chest with a narrow grip 4 sets of 10 reps
The pull of the lower block to the belt 4 sets of 12 reps
4 sets of 12 reps
4 sets of 15 reps

Purpose: to lay the foundations

Finally, the basic procedure for those who are just starting out. It should be simple yet functional, like the time-honored exercises that have helped generations of bodybuilders lay a solid foundation for a big back.

Beginners are best helped by hard work on only a few productive exercises. Avoid the temptation to take on more and sacrifice form in a misguided attempt to speed up progress. If you increase the weight too quickly, you may be able to shift the weight, but you won't gain muscle mass properly.

More often than not, trying to change weight too quickly ends in injury too soon. Manage your form and try to develop muscle memory. The back is the most difficult area to achieve this connection, so take your time and focus on each exercise.

Do the workouts exactly as they are given. Avoid the temptation to add more exercise or approaches, and don't resort to any heavy-duty best practices such as supersets or forced retries. You will soon have the opportunity to do so. On the this moment master the basics and work on getting your back muscles to contract and stretch with each exercise.

A set of exercises for pumping the back for beginners

Pull-ups 3 sets of 10-12 reps (wide grip) 3 sets of 10-12 reps (narrow grip)
Belt pull 4 sets of 10-12 reps
The pull of the lower block to the belt 4 sets of 12 reps
4 sets of 12 reps
4 sets of 10-12 reps

The most important task for a bodybuilder is to pump up a massive back in order to achieve a V-shaped body. In this guide, you will learn how to pump up your back muscles for maximum width and depth, how to choose the right exercises and build a back training program for mass.

Luxurious shoulders, bulging biceps, triceps worthy of a reward after a workout. But what about a strong back? How about the lats eclipsing the sun? If you don't have them, then it's time to pump them up. A strong and well toned back is essential for a physically balanced and functional athletic body.

As they say, in bodybuilding "The show is won from the back." The judges evaluate the sculpted chest and arms of the bodybuilders, which must stand out from the crowd in combination with the correct forms. Size also matters to success. Certainly at a certain angle thin waist and developed muscles the backs look great, but if the back lacks power, the mouse can lose valuable points on stage due to insufficient work on the width and depth, and in ordinary life it does not look so impressive.

But if you look at it from a different perspective, a strong back can prevent or speed up recovery from injury, as well as showcase the magnificence of the torso. And in sports, a powerful back will help: in football it is better to block, in wrestling a powerful grip and more dynamic shots in all combat sports.

In this guide, you will get an overview of the muscles of the back and understand which exercises are best to perform to relieve or prevent back pain, and also which of them are involved in certain movements.

If you've been putting your back workout on the back burner, don't worry, you can get your lats pumped with the help of Calum's advice and his back workout program.

The back is made up of bones, joints, nerves, muscles, and connective tissue. All of them help keep the vertebrae in the spinal column straight. Actually, the spine is divided into three parts: the cervical region, the thoracic region, and the lumbar region. Incorrect tilt or turn when lifting heavy objects can damage the discs between the vertebrae. To keep your back healthy and strong, you need to maintain a straight posture throughout the day, not just when lifting weights.

The muscles of the back include the following groups: trapezius - (this is the upper back), rhomboid - (located immediately below the trapezius), the latissimus dorsi (the largest group of the lower back), large and small round muscles (located under the latissimus dorsi) and muscles - extensors of the spine, (straightening the lower back, the longest, divided into many subspecies).

The muscles of the chest and abs play a key role in physical development and strengthening the muscles of the back of the body. Straight abdominal muscle(six-pack abs) and obliques (located on the lateral surface of the torso) stabilize the spine and help with heavy lifting. Usually each exercise for the back involves all or several specific groups.

What exercises are best to choose for training back muscles?

After intense training, there comes a point when it becomes much easier to control the shape of the back muscles, for example, when posing. This mainly happens when significant gains in mass gain are made.

King of all back exercises

Many experts believe that deadlift is king, as it adds strength and stimulates the growth of all muscle groups in the back.

Thus, when striving to gain muscle mass in the back, the camp is an integral and most important exercise to achieve the set goal.

Also, the deadlift can be a good training tool for beginners, but with correct technique. Beginners increase their strength not only solely due to systematic deadlift training, but also due to the improvement in nervous system endurance that comes when the body adapts to such a load. This is achieved when nervous system learn to use every part of each muscle when performing traction, then an increase in muscle and strength growth will begin.

After a long training program, muscle growth stops after 1-5 sets of deadlifts, which means it's time to start working on aesthetics: the ideal number of sets in muscle-building exercises is 8 to 12 repetitions with increasing working weight. And doing exercises for 15-20 sets, which involves using lighter weights, improves muscle endurance, but not mass.

Free weight exercises

You can increase the mass of the back with the help of following exercises: barbell row in an incline to the belt, dumbbell row with one hand to the belt in an incline, shrugs with dumbbells and a barbell, dumbbell row for loading the back delta. Bent-over rows give a load on the latissimus dorsi, teres major, middle trapezius, rhomboid, rear deltoid. Such movements cannot be combined with deadlift.

Dumbbell row in an inclination with one hand to the belt load the same group as the barbell in an inclination, and also strain lateral muscles back with weight gain. Shrugs that develop the trapezoidal and posterior deltoids make your upper part the back is optically more powerful. Incline dumbbell swings, using less heavy weight for these exercises, can significantly improve the definition of the upper back.

Exercises on simulators

After exercising with free weights, you need to move on to training on simulators: traction of the upper block, traction of the lower block, swinging your arms in the simulator (reverse breeding, peck-deck, butterfly). They work out the latissimus dorsi muscle, also trapezius, rhomboid, and back delta. Using the long bar and wide grip for pulling the upper block can help increase the overall mass of the latissimus dorsi. And pulling the upper block with a reverse grip can increase the volume and range of mobility of vertical movements, which contributes to the addition of mass to all abdominal muscles.

Using lever machines and overhand row machines (which have variations for one arm) will help you maximize your focus on increasing the size of the muscles in certain areas at the same time. A little-known technique for single-arm machines is the concept of intensified training or eccentric exercises where the training time or weight lifted during the last series of sets is increased.

For example, when working the latissimus dorsi, using the D-handle on power simulators, to perform the upper pulldown with one hand, you must set the load to 9.072 kg, and then lower the handle down with your right hand. And then with your left hand you need to set the load at 18.144 kg and return the block to its original position. The first half of the exercise is aimed at concentric muscle contraction, the second - at eccentric muscle contraction (when lifting the weight back up). By focusing attention on the second half of the exercise, muscle growth is stimulated in an unusual way for muscles, as a result, the growth process is accelerated.

Bodyweight exercises

When performing a separate part of the program for building back muscles, only the visual effect and relief of the torso improve. In this case, the point in lifting weights is lost if it is impossible to lift your own weight. Pull-ups, reverse rows, back stretches, and TRX workouts are exercises designed to build strength and size in the back in such a way that they engage all the muscles in the body at the same time instead of targeting one muscle or group of muscles. And you can not be limited to your real body weight when exercising with " own weight body."

For example, as soon as doing 10 pull-ups becomes habitual on the bar for three sets, you need to increase the load by attaching a belt to your waist with additional weight on it.

If it is physically impossible to do pull-ups, you should start with reverse traction and training with TRX loops - this teaches you how to stabilize the corset of the torso while improving the performance of pull-up exercises.

Bodyweight exercises such as the hunting dog, superman, dead bug, and plank will help prevent or speed up recovery from lower back pain. They can also help recuperate and strengthen core muscles after an injury to improve athletic performance in terms of endurance and strength. Do 2-3 sets of 10 repetitions of all these four exercises at the beginning or in the middle of your back workout. Do them at home in your spare time to increase the longevity of your weightlifting (or bodybuilding) career.

How to pump back muscles for mass

1 Focus on multi-joint exercises

Calum's best advice is to start with multi-joint exercises. This is the best path for beginners. That's how he started. Calum believes that basic exercises will help not only develop your back, but also help with coordination and strengthen the torso. Choose movements like deadlifts that will work your back, legs, and glutes, as opposed to isolation exercises like straight-arm pulldowns.

One more rule Never sacrifice technique for more weight. Throwing loads of iron on the bar to increase the size of your back while deadlifting is a recipe for diminishing results, not adding mass.

Calum has been taught by many years of experience to follow the technique of performing exercises. He says he's tried and lifted heavy weights before, both for deadlifts and bent over rows, but it's not good for building muscle.

2 Create a brain-muscle connection (neuromuscular connection)

To pump up a massive back, Calum concentrated on the neuromuscular connection and the muscles began to grow.

Although he always had a well-defined and prominent back, Calum did not always like to train this specific part of the body. He would better bench press barbells lying down or squatting to strengthen the quadriceps. But last year, he noticed a difference in the width and thickness of his back, which prompted him to act.

Also recently, Calum has created a strong mental connection with his back. He says the best thing about back training right now is the brain-muscle connection that I have. He usually tries his best to activate dorsal muscles. Calum says he didn't know how to stretch before, but now he can do multiple stretches, which makes the workout much more effective.

3 Pull, pull, pull

When it comes to the back, barbell rows and wide grip pull-ups should come to mind. For a good, wide back, the bent over row is ideal for Calum because it initially targets the middle of the trapezius muscle, which lowers the center of your back.

Combine it with an upper pulley to develop width. Think about the back during each workout to maximize the involvement of all fibers.

4 Stretching and contraction

To build a powerful back, the main thing is that you stretch and contract each muscle at the peak of each set. Isometric exercises—such as stretching, counting to 5, and relaxing—help activate and fatigue this muscle.

Any isometric exercises increase the time the muscle is under load, and strengthens the neuromuscular connection with each movement. The result is more than just a great mass!

The correct technique for performing the exercise and the involvement of the maximum number of muscle groups and muscle fibers, will help to pump up a massive back.

Are you ready to put these tips into action? Start working on your back with Calum's advice. Push yourself to lift the heavy iron as needed, but keep proper technique and proper rest time.

Back workout program

Rest 30-60 seconds between warm-up sets

Rest 60-90 seconds for working sets

	Reverse pull-ups 6 sets of 10 reps (body weight)
	Bent-over barbell row 2 warm-up sets of 6-10 reps; 3 working sets of 6-10 reps

13 Best Exercises to Build a Wavy V-Back

Many athletes focus on training the abdominal muscles and chest. However, the back of the body also needs training, and we're not just talking about the buttocks. The point is that you SHOULD NOT neglect back exercises.

And here it is not only about building a well-developed musculature, V-shape and overall aesthetics, but also maintaining the correct posture, muscular balance and a narrow waist. Pumped dominant muscles of the chest, abs and front delts (front of the shoulders) cause the body to lean forward, which leads to a stoop.

To you it does not follow repeat these mistakes. Consistent work on the muscles of the back will keep the body in an optimal position.

Plus, a strong back is very functionally. The next time you row, climb a tree, lift furniture, or climb a fire escape, mentally thank me. Strong pectoral muscles not so good for life.

A little anatomy lesson. Numerous back muscles vary in size and position. Here are some of the main muscles:

• lats and trapezius muscles cover most of the back. They originate at the spine and lead to the side of the body. These muscles make up the bulk of the muscle mass of the back and generate the greatest force. The trapezius is not just a bump on the upper part of the shoulders, they also dominate the central part of the upper back;
• rhomboids, infraspinatus, teres minor and other smaller muscles diagonally across the upper back. In terms of aesthetics, they create the main definition. They usually work in lats and trapezium exercises (traction exercises);
• erector spinae muscle runs vertically along the spine and is the largest muscle in the lower back. It is a key component of core strength.

A well-designed workout evenly works out all the muscles of the back. We have selected the 13 best exercises aimed at a comprehensive back workout, stimulation muscle growth, working out the latissimus dorsi, trapezius muscles and other muscle groups.

Include 4-6 of your favorite exercises in each back workout (for 3 sets of 12 reps) and alternate between them.

Exercise 1: deadlift

Main muscles: back (full)

1. Start each rep from a deep squat. Hold the bar with an overhand grip (A).
2. Push your hips back, push off your heels off the floor, and lift yourself out of the squat (B). Keep your core tight and keep your back straight throughout the exercise.
3. Slowly, with control, lower your hips down until the bar touches the floor (A).

Exercise 2: barbell pull to the belt

Major muscles: back

1. Hold the barbell in front of you with an overhand grip slightly wider than your shoulders.
2. Tighten your core muscles, straighten your back, lean forward at an angle of 60 °.
3. Engaging your back muscles and biceps, pull the bar to your upper abdomen. Hold for 1 second and then straighten your arms. Repeat.

Exercise 3: Incline Dumbbell Row

Major muscles: back, obliques, round muscles, latissimus dorsi

1. Place your left knee and left hand on a horizontal bench. Left hand should serve as support for the body.
2. Keep your core muscles tight and your back straight. Tighten your lats and biceps, and then slowly pull the dumbbell up to your torso.
3. Hold for 1 second. Slowly extending your arm, lower the dumbbell. You should feel a stretch in your upper back. Repeat.

Exercise 4: Lying Dumbbell Row

Major muscles: back, core muscles, latissimus dorsi, round muscles.

1. Get into a push-up position with dumbbells in your hands (A).
2. Keep your core muscles tight and your back straight. With a vigorous movement, raise your right arm towards your torso (B). Keep your body still.
3. Hold for 1 second, and then return to the previous position (A) and repeat the movement with the other hand.

Exercise 5: Pull-ups and pull-ups of the upper block to the chest

Main muscles: back, latissimus dorsi, round muscles

1. Hang on the horizontal bar with your arms slightly wider than your shoulders (a narrow grip is aimed at working out the latissimus dorsi and round muscles, and a wide grip is aimed at diamond-shaped and trapezoid).
2. Engage your lats and core, then pull yourself up to the bar to your upper chest.
3. Slowly lower yourself with your arms fully extended. Repeat.
4. If you still find it difficult to pull up, perform the pull of the upper block to the chest.

Pull-ups

Use for width training

Block pull to the chest

Exercise 6: Reverse pull-ups

Major muscles: back, biceps, latissimus dorsi, round muscles.

1. Hang on the bar, grasping the bar with an underhand grip (palms facing you) shoulder-width apart.
2. Tighten your biceps and pull yourself up to chest level.
3. Lower yourself with your arms fully extended. Repeat.

Exercise 7: T-Bar Row

Main muscles: back, rhomboids, biceps

1. Place a loaded bar between your legs. You can use the handle by placing it under the bar, or you can grab the bar directly.
2. Lean forward at a 45° angle, tighten your core muscles, and keep your back straight (1).
3. Engaging your lats and trapezius muscles, pull the bar toward your chest (2). Hold the tension for 1 second and then slowly lower the bar towards the floor (1). Repeat.

Exercise 8: Incline Dumbbell Row

Major muscles: back, latissimus dorsi, round muscles, rhomboids

1. Set the bench at a 45° angle and lie face down (A).
2. Take 2 dumbbells regular grip(palms facing each other), tighten the latissimus dorsi and biceps, and then vigorously pull the dumbbells up (B). Keep your core muscles in tension, and rest your chest on the bench throughout the exercise. Hold your shoulder blades together at the top of the exercise for 1 second.
3. Lower the weight by fully extending your arms. Repeat.

Exercise 9: Narrow Grip Chest Rows

Major muscles: back, biceps, rhomboids, trapezius muscles

1. Sit on the bench of a weight-block machine and grasp the handle with a narrow grip. Bend your knees and lean back slightly (A).
2. Tighten your core and biceps, keeping your back straight. Pull the handle towards your chest (B). Do not sway or use momentum.
3. Hold for 1 second and then fully extend your arms (A). Repeat.

Exercise 10: Low bar pull-ups

Major muscles: back

1. Place the empty bar on the rack.
2. Lie under the bar and grab it with a slightly wider than shoulder-width grip.
3. Lift your hips off the floor, straighten your body so that it is at a 45° angle to the floor. it starting position.
4. Tightening your back muscles, pull your chest up to the bar. Hold for 1 second and then slowly lower yourself back to the starting position.

Exercise 11: Dumbbell Pullover

Target Muscles: latissimus dorsi

1. Lie down on a bench. Hold a dumbbell at arm's length above your chest (1) with your palms pressed against the upper disc.
2. Tighten your core muscles. Slowly lower the dumbbell behind your head to just below the bench (2).
3. Keeping your arms straight, tighten your lats and raise the dumbbell to the starting position (1). Repeat. You can also pullover on a ball, or sitting on a bench with your hips elevated (this makes the exercise more difficult and puts more strain on your core muscles).

Exercise 12: superman

Target Muscles: muscles of the lower back

1. Lie on the floor, stretch your arms forward (1).
2. Lift your legs, chest and arms off the floor. Tighten the muscles in your lower back.
3. Hold the tension for 1 second and then return to the starting position.

Exercise 13: Hyperextension

Target Muscles: lower back muscles

1. Lie down on a hyperextension bench and cross your arms over your chest (1). You can also perform this exercise on a fitball.
2. Without rounding your back, slowly bend forward until your torso is at a 45° angle (2).
3. Tighten your lower back muscles and lift yourself back up to the starting position (1). Repeat.

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Back training always stands apart in the program of any bodybuilder. After all, it is a huge layer of muscles and the central link involved in all exercises. A developed wide back is not only beautiful and aesthetically pleasing, but also functional, since a strong and strong back will allow you to progress for a long time in almost all exercises.

Back training or how to pump up wide back

The topic of the article is how to pump up a wide back. It is from it that you will learn how to properly build your back workout, what exercises for the back muscles are effective, what to look for and how to protect yourself from injury.

Introduction: how to build back muscles

The back muscles are the largest group of muscles in the upper body (the second in the whole body, after the legs). Namely, because of their size and strength, the back muscles are capable of doing hard and big work, and they love it.

If you want to pump up your back muscles, then discard all sorts of things like pumping, drop sets and the like. Heavy with heavy working weights - that's what you need, and nothing more.

The range of repetitions in back training for mass should be in basic movements 4-6. It is this range that will allow you to take large weights, and you will finally feel how your back muscles hurt after a workout. If you add any simple single-joint exercises, do up to 8 reps while maintaining general principle- heavy working weight.

All this will not work if you do exercises in a disgusting technique. Firstly, it is simply traumatic, and secondly, to no avail (the load, as a rule, is spread over the entire body, and you pull the weight only in order to stretch, and not to work out the muscle group - there will be no growth).

The extreme rep should be heavy, but in perfect technique. Weight does not go - drop it!

Stay true to the principle of load progression when training your back (about progression and other factors for successful muscle growth). Increase the working weights, do 1-2 repetitions more than in the last workout, rest less between sets, but increase the load from workout to workout.

Do not tear yourself one place. If the weight doesn't go, drop it. Once you injure your back, you will cross out all subsequent workouts while your injury is recovering. And it can be very long. Made only 3 repetitions today instead of 6, and okay. Do more next time. This approach is the least traumatic and will preserve the progression.

The back muscles are paired muscles that wrap around the back of our body. Conventionally, the muscles of the back can be divided into two groups:

Internal- diamond-shaped, large round, muscles adducting the shoulder blades and others. They are located deep under the outer ones and, when properly developed, push out the outer ones, creating thickness and depth of the back.

External- the latissimus dorsi, trapezius, serratus, extensor muscles of the back. These muscles are on the surface, which means that attention should be paid to them first of all.

When talking about the development of the back muscles, firstly, they mean the development of the latissimus dorsi. These are the largest muscles in the back. They form the coveted V-shaped silhouette. Therefore, the priority in back training should be on exercises that develop the lats first.

For effective workout latissimus dorsi, it is necessary to understand the functions that they perform in our body. The main functions are to bring the upper limbs to the bottom of the body in front, top and side. In a simple way, it is a craving for yourself. It is traction that should become the basis of training the widest.

The most natural, functional and physiological, and also wildly effective exercise for training the muscles of the back and specifically the latissimus lats are pull-ups. Throw out the light pull-ups, the pullovers in the machines, and focus on heavy pull-ups.

Secondly, the trapezius muscle is responsible for the volume of the upper back. It is located in the middle. Due to the attachment points in the region of the neck and shoulder joints, the developed trapezium forms characteristic tubercles on the sides of the neck.

The function of the trapezius muscle is to bring the shoulder blades to each other, lifting them up and down. Indirectly, the trapezoid works in many back exercises, because. constantly there is a movement of the shoulder blades and their reduction. The most suitable exercise for the development of the trapezoid is shrugs (straight and oblique).

Two oblong muscles that stretch from the bottom of the back to its top along the spine are the extensors of the back ( long muscles back). Their function is simple and consists in bending and unbending the body forward and backward.

Do not forget about the extensors of the back. Developed extensors lay a powerful foundation for back stability in many exercises and allow you to progress for a long time.

The most effective exercise for back extensors is the deadlift. No question - this is the best exercise for working out the whole body, including legs, back, arms. You will wildly pump the thickness and depth of the back, strengthen the ligamentous apparatus, because the working weights are the largest in the deadlift. The only negative deadlift is that by doing it you will not make your back wide (for many, this will be a revelation).

And finally, the serratus muscles, which connect to the oblique muscles of the abdomen. With a small layer subcutaneous fat(), developed serratus muscles create an additional plus to the athletic appearance of a person.

The most effective for their training are varieties of pullovers and diagonal twists on the press. However, do not bother too much with their training. They will grow after the main array of the back.

Back exercises

Before you figure out which exercises for the back muscles are better and which are worse, determine your priority muscle groups. Almost no one does this. Decide what you want? A narrow waist and a wide upper back or a powerful, strong and deeply developed back. Based on this, you need to select the appropriate exercises.

The most effective exercises for the development of trapezius muscles: shrugs with dumbbells or with a barbell

The most effective exercises for the extensors of the back: deadlift - one and only. There is nothing better than her (no hyperextensions or tilts with a barbell on her shoulders will stand next to her).

An important point that is constantly repeated on the pages of this blog is that in any exercises on the back, the back should be straight, and the lower back bent. This position, with the pelvis retracted and the chest forward, ensures, firstly, the safety of the lower back, and secondly, in this position, the back muscles contract correctly and most fully.

It is worth saying that in all exercises on the back, the biceps work. If performed incorrectly, it takes most of the load, and since. is a small muscle compared to the back, it tires quickly, limiting your progress.

That is why the priority is the technique of performing exercises, during which the target muscles work to the maximum, and the biceps are turned off. This is achieved by correct movement mechanics, good brain-muscle connection, when you consciously know how to reduce what you need.

If after training your back, the biceps hurt the next day, then you still have room to grow technically. Improve your technique constantly, do not discard this matter, work out every little thing to such an extent that the body automatically performs the necessary movements and contractions.

Learn the technique of exercises at home without weight (or use improvised means that imitate a barbell or dumbbells), practice movements slowly and in full amplitude. This approach gives real results, because strengthens the neuromuscular connection.

Pull-ups

For parsing the best exercise on the latissimus dorsi (what can I say, the entire back, including its width and depth), I urge you to read the article "".

Briefly her findings:

• The grip is wide enough to turn off the biceps and get the lats working.
• The grip of the crossbar brushes is straight, with all five fingers on top.
• Pull up to the chest, so you load the entire triangle of the back.
• Do not think about the hands, your task is to take the elbows back behind the body.

This is a lightweight version of pull-ups (learn the technique of pulling a vertical block). If you are a beginner, then this is a worthy exercise option (because you can take less weight than your own), which will teach you to contract the necessary muscles with the right approach and give you a good start for the future. However, if you can perform at least 5 technically correct pull-ups, then you do not need a vertical block pull-up.

The professional lifter can also benefit from the vertical pulldown. First, using this exercise in various super series or drop sets to increase the intensity of the training. Secondly, using the pull of the vertical block to deep study individual muscle segments. This exercise allows you to tilt the body back more than in pull-ups, which means the ability to work out the bottom of the widest higher.

Pay attention to the technique of pulling the vertical block, because. There are several non-trivial moments that few people pay attention to.

• The cable of the projectile must move strictly vertically at any point in the amplitude.
• The cable should, as it were, enter the chest at the lowest point and descend along the spine.
• The points of the elbows and the cable must move in the same plane (down). It is unacceptable to take the elbows back or forward. The elbows are brought down behind the body, due to its deflection in the thoracic region.

Bent over row

Learn the technique of performing bent over rows. Pay attention to such trifles as the grip (its width and orientation are straight, reverse), the inclination of the body (the closer to the horizontal, the better the back muscles work, but the greater the negative load on the lower back), the trajectory of the bar (pull along the legs to the very bottom abdomen) and elbows (elbows wind up behind the body).

May be a more effective back exercise than bent over rows. The mechanics of the movement are preserved, however, the T bar deadlift simulator allows you to unload many stabilizer muscles, which means increasing working weights.

Only God forbid you to train on inclined or horizontal beds - the beds themselves, firstly, limit the range of motion, and secondly, it is very difficult to learn how to contract the back muscles in this position (due to the inability to arch your back). Conclusion: Bar T row should only be performed while standing!

One arm dumbbell row

Due to the fact that the exercise is one-sided, it is easier and easier to perform. In addition, the amplitude of execution also grows due to the lack of a bar in the middle of the body. It becomes possible to start the dumbbell far beyond the body at the top point and stretch the lats as much as possible at the bottom. For a technical understanding of how to do one-arm dumbbell rows, check out.

Horizontal block pull

Exercise affects the middle and lower part back, if you pull the cable to the lower abdomen. However, if you take a wide handle and pull it towards your chest, the exercise will also stimulate the upper back. Read more.

• Choose the optimal cable extension length, because sitting far away, it will be difficult for you to maintain a straight back position.
• At the bottom point, stretch the back muscles by feeding the body forward.
• At the top, the back is perpendicular to the floor. It is unacceptable to tilt the body back.

Shrugi in English is a shrug of the shoulders. This is the exercise that makes our shoulder blades move. The trapezius muscles are precisely responsible for such movements, which means shrugs are a favorable exercise for developing trapezoid volumes.

Shrugs can be performed by working on the trapezoid in different ways for the most complete stimulation. You can pull the weight by lifting the shoulder blades up. Or perform shrugs in an incline, in which the shoulder blades will be reduced to each other.

This exercise can be done with dumbbells or a barbell. With a barbell it is more convenient to progress in the scales. Dumbbells are more comfortable to hold on the sides. An alternative would be a simulator that imitates the handles of dumbbells, on which you can increase the weight using pancakes.

Shrugs are an exercise for more experienced athletes. For beginners, pull-ups, deadlifts and various kinds horizontal rods, in all these exercises, the trapezoid also works great.

Don't make the stupid mistake of many visitors gyms who perform shrugs, rotating their shoulders for some reason. This is a direct path to injury, because. stress on shoulder joint increases, and the trapezoid is anatomically not adapted to perform such complex movements, and even with heavy weight.

Deadlift

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