A wide and developed back in bodybuilding gives the figure of an athlete an aesthetically attractive look. It does not just make the athlete's physique much more beautiful. If a bodybuilder has strong and strong back muscles, he gets the opportunity for further progress. They are involved in almost every exercise. The more developed they are, the greater the potential of a 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 to not only build a training program correctly, but also know how to protect yourself from injury.

The muscles that are located on the back are the largest group in the upper body. They perfectly perceive heavy loads, take on most of the hard work performed in training. To pump up the spinal muscles, you need to give up exercises like 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 basic movements for increasing mass are performed, vary from four to six. This range makes it possible to work with large weights and feel that the muscles of the back are really loaded to the fullest, as they will start to hurt after a workout. Simple exercises can be done with eight repetitions. The main thing is to constantly take an impressive working weight.

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

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

You can not immediately take on an excessively heavy weight that does not go. It is necessary to progress, and not go thoughtlessly ahead, and then pay for carelessness with an injury. This will lead to the fact that for a long time you will have to forget about training until the rehabilitation period passes. Depending on the severity of the injury, recovery can 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 is a pair of grouped muscles that wrap around the back of the body. They are conditionally divided into two large groups:

• External. Formed by the latissimus dorsi, serratus, trapezius muscles and extensors. They form the surface of the back, so they require increased attention.
• Internal. They are located deep under the outer ones, they are a combination of diamond-shaped, large round, adductor blades and others. If you pay due attention and develop these muscles, they begin to push out the outer ones, giving the back a deep and powerful relief.

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

To pump the latissimus dorsi to the maximum, you need to have a clear idea 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 in front, that is, when performing thrust towards oneself. These exercises should be the main basis for training the latissimus dorsi.

The most effective back training exercises, during which the athlete gets the opportunity to perform natural and maximally functional movements, are pull-ups. Light traction on the block should be discarded, focus on the heavy variation.

The volume of the upper part of the case is given by a trapezoidal shape, which is located in the middle. The trapezoid is attached to the areas of the neck and joints of the shoulder girdle. These points of contact create tubercles on the neck. The function of this muscle is that it leads to each other and raises the shoulder blades up and down. A similar movement indirectly occurs in almost all exercises that are done for the back. For the development of the trapezoid, oblique and straight shrugs are best suited.

The extensors are called oblong long muscles that stretch along the entire spine. Their function is quite simple. They are responsible for flexion and extension of the body back and forth. Do not deprive the extensors of attention. When they are developed, the back becomes stable during the exercises, which makes progress for the entire training process.

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

This result is achieved because it is in the deadlift that the largest weights are involved. This also has its downsides. Due to this exercise, it is impossible to achieve an increase in the width of the back. It does not become 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 present. Because of this, when the serratus muscles are developed, they add even more attractiveness to the athletically built athlete.

The most effective exercises for this group are diagonal twists performed on the press, as well as various pullovers. There is no need to pay special attention exclusively to these muscles. They build up and pull up along with the rest.

You should not focus solely on what exercises are the best and most effective for pumping up the muscle groups of the back. It is recommended to pay no less attention to the expected results.

Some athletes want to have a deep and strong back, while others, on the contrary, want a powerful top and a narrow waist. When the priority goals and objectives are determined, they begin to select exercises that allow them to achieve the desired.

Equally important is the level of training and experience of the athlete. Beginning athletes need to first pump the latissimus dorsi muscles, and then train the trapezius and extensors after them. Absolutely any kind of vertical rods allow you to increase the width.

So, if you group exercises according to efficiency for certain muscles, then:

• the best for the widest are pull-ups and such types of traction as the upper and horizontal block, barbells and dumbbells in an incline, as well as T neck;
• shrugs with both a barbell and dumbbells are considered the most effective for trapezoid;
• the best for the extensors are deadlifts, which are more effective than hyperextensions, inclinations performed with a bar next to or on the shoulders.

The fundamental point, which 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 retracted and the chest is forward, provides security for the lumbar region, and also allows you to more correctly and completely contract the muscle groups of the back.

Any exercise to work out the back allows you to pump the biceps. If you train incorrectly, the main burden falls on him. The downside is that the biceps are small. And if the big back does not get tired for a long time, he gets tired very quickly. When the main emphasis, if the technique is not followed, is placed 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 only be achieved consciously, when the process of reduction is fully controlled. It is necessary to constantly feel a bunch of muscle-brain.

When the technique does not work, the biceps begin to hurt the next morning, and, therefore, it is necessary to continue working on yourself. It is recommended to improve absolutely everything, working through absolutely every little thing. The technique involves bringing movements and contractions to automatism.

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

This exercise is an excellent workout for the latissimus dorsi, which allows you to pump both depth and width well. The pull-up technique is as follows:

• to include the biceps in the work and involve the latissimus dorsi, a fairly wide grip is used;
• it is necessary to take the crossbar from above with all five fingers;
• you need to pull yourself up to the chest, as this loads the triangle of the spinal muscles.

When doing pull-ups, do not focus on your hands. The key is to keep your elbows behind your body.

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

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

The main points to consider are quite simple, but often overlooked:

• the cable at the projectile at each point of the amplitude must always move only vertically;
• the entrance of the cable should fall on the lowest point of the chest, and then go down the spine;
• cable and elbows must move down in the same plane. It is impossible to allow the elbows to be pulled forward or backward, since their institution 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 - direct or reverse. You need to take care of the body. The closer he leans 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 wind up behind the body.

If you correctly master the technique of execution, the exercise becomes much more effective for working out the back than traction, which is performed in an incline. The mechanics of these movements are the same as before, but the use of the T bar allows you to remove the load from many stabilizing muscles, and, consequently, increase the working weights.

The only thing to consider when performing such a thrust is that this exercise should not be performed on an inclined or horizontal bed. They significantly reduce the range of motion, and also complicate the contraction of the muscle groups of the back, since this does not make it possible to arch. This exercise should only be done while standing.

One arm dumbbell row

A unilateral exercise is not distinguished by a complex technique. It is much easier and simpler to do it. The amplitude of movement increases due to the absence of a rod, that is, a rod in the middle of the body. This allows you to take the projectile much further at the top point behind the body and stretch the lats to the maximum in the bottom position.

Horizontal block pull

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 pull of the block to the chest, which gives a stimulus for the development of the upper part.

The following points must be taken into account:

• the length of the outreach at the cable should be optimal, because, sitting too far, it will become difficult to keep your back in a straight position;
• reaching the lower extreme point, it is necessary to stretch the muscles, giving the body forward;
• you can not tilt the body back at the top point, the back at this moment should be perpendicular to the floor surface.

The shoulder shrug is an exercise that moves the shoulder blades. This engages the trapezius muscles as they are responsible for this function. Thanks to scars, the volume of the trapezium is significantly increased. This exercise can engage the trapezium in a variety of ways. You can begin to lift the shoulder blades while pulling the weight or in an inclination, when they move freely towards each other, that is, they are reduced.

Shrugs are made with a barbell or dumbbells. The first projectile is much more convenient for those who want progress in weight. The advantage of dumbbells is that they are most convenient to hold on the sides. As an alternative, you can use a simulator that imitates dumbbells with pancake weights.

Shrugs only seem simple, but are designed for athletes with experience. For beginners, it is enough to do pull-ups, deadlifts, horizontal thrusts, which also use the trapezoid well.

You cannot rotate your shoulders while making shrugs. This additional load does not increase efficiency, but increases the chances of injury. This movement is unusual for a trapezoid, which is further exacerbated when heavy weights are involved.

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

When a wide back is a priority for an athlete, the deadlift is performed after exercises that target the lats. Otherwise, all forces will be completely taken away. Athletes who prioritize extensors and back thickness who want to lift as much weight as possible should do this exercise first.

Should be based on the following principles:

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

Another important point is the preparation of the athlete.

The program includes:

• Warm up 5-10 min
• Cooldown (muscle stretch)

For those athletes who cannot do five pull-ups with perfect form, they should do vertical block pulls. The main thing is not to cheat. The execution must be perfect, and the working scale must be heavy.

It differs from the program for beginners in the introduction of another exercise that develops the latissimus dorsi - traction in the tilt of a dumbbell with one hand. It is done in 3 sets with 8 repetitions in each.

Athletes who have a good mass, for a depth of study, can resort to a different version of the program, consisting of:

• Warm up 5-10 min
• Dumbbell row with one hand in an incline 3 × 8
• Cooldown (muscle stretch)

Or like this (for athletes with existing muscle mass for deep work):

• Warm up 5-10 min
• T-bar pull 4×6
• Horizontal block pull 4×6
• Shrugs with dumbbells 3×8
• Cooldown (muscle stretch)

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