The best basic ones for the back. Effective exercises for the back

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

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

What back muscles need to be developed?

They are divided into the following classes:

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

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

Rules for performing exercises

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

Basic back exercises

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

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

Upper block rods. Excellent development of rhomboid muscles.

Execution options:

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

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

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

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

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

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

They make them:

• with a barbell;
• with dumbbells.

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

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

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

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

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

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

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

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

13 Best Exercises to Build a Sculpted V-Shaped Back

Many athletes focus on training their abdominal and chest muscles. However, the back of your body needs exercise too, and we're not just talking about your butt. The point is that you should NOT neglect your back exercises.

And it's not just about building well-developed muscles, a V-shape and overall aesthetics, but also maintaining correct posture, muscle balance and a narrow waist. Over-inflated dominant muscles in the chest, abs, and anterior deltoids (the front of the shoulders) cause the body to lean forward, resulting in a slouch.

To you do not do it repeat these mistakes. Consistent work on the back muscles will help maintain the body in an optimal position.

Plus, a strong back is very functional. The next time you row an oar, climb a tree, lift furniture, or climb a fire escape, mentally thank me. Strong pectoral muscles are not so useful in life.

A little anatomy lesson. The numerous muscles of the back vary in size and position. Here are a few major muscles:

• lats And trapezius muscles cover most of the back. They originate from the spine and lead to the side of the body. These muscles make up the bulk of the back muscle mass and generate the most force. The trapezius is not just a bump on the top of the shoulders, it also dominates the central part of the upper back;
• rhomboids, infraspinatus, teres minor and other smaller muscles cross diagonally across the upper back. From an aesthetic point of view, they create the main definition. They typically work on lats and trapezius exercises (pulling exercises);
• erector spinae muscle runs vertically along the spine and is the largest muscle of the lower back. It is a key component of core strength.

A well-designed workout evenly works all the back muscles. We have selected 13 of the best exercises aimed at comprehensive back training, stimulating muscle growth, working the latissimus muscles, 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 repetition from a deep squat. Hold the bar with an overhand grip (A).
2. Push your hips back, push your heels off the floor, and rise out of the squat (B). Keep your core engaged and your back straight throughout the exercise.
3. Slowly, with control, lower your hips down until the bar touches the floor (A).

Exercise 2: Barbell Row

Main muscles: back

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

Exercise 3: Bent Over Dumbbell Row

Main muscles: back, obliques, teres muscles, latissimus muscles

1. Place your left knee and left hand on a horizontal bench. The left hand should serve as support for the body.
2. Keep your core 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 straightening your arm, lower the dumbbell. You should feel a stretch in your upper back. Repeat.

Exercise 4: Dumbbell Row

Main muscles: back, core muscles, latissimus muscles, round muscles.

1. Take a lying position with dumbbells in your hands (A).
2. Keep your core tight and your back straight. With an energetic movement, raise your right arm towards your body (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 lat pulldowns

Main muscles: back, latissimus, teres muscles

1. Hang on the horizontal bar with your hands slightly wider than shoulder-width apart (a narrow grip targets the latissimus and teres muscles, and a wide grip targets the rhomboids and trapezius).
2. Tighten your lats and core, then pull yourself up to the bar to your upper chest.
3. Lower yourself slowly, fully extending your arms. Repeat.
4. If you still find it difficult to do pull-ups, perform overhead pull-downs to your chest.

Pull-ups

Use for width training

Block pull to the chest

Exercise 6: Reverse grip pull-ups

Main muscles: back, biceps, latissimus muscles, round muscles.

1. Hang from the horizontal bar, grasping the bar with an underhand grip (palms facing you) shoulder-width apart.
2. Squeeze 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, placing it under the bar, or grab it directly on the bar.
2. Lean forward at an angle of 45°, tighten your core muscles, keep your back straight (1).
3. Tighten your lats and trapezius muscles and pull the bar toward your chest (2). Hold the tension for 1 second and then slowly lower the bar toward the floor (1). Repeat.

Exercise 8: Bent Over Dumbbell Row

Main muscles: back, latissimus muscles, teres muscles, rhomboid muscles

1. Set the bench at a 45° angle and lie face down (A).
2. Hold 2 dumbbells with a regular grip (palms facing each other), tighten your lats and biceps, and then vigorously pull the dumbbells up (B). Keep your core engaged and your chest pressed into the bench throughout the exercise. Keep your shoulder blades squeezed together at the top of the exercise for 1 second.
3. Lower the weight by fully extending your arms. Repeat.

Exercise 9: Close-grip pull-down

Main muscles: back, biceps, rhomboids, trapezius

1. Sit on the weight block machine bench and grab the handle with a narrow grip. Bend your knees and move your back slightly back (A).
2. Tighten your core and biceps, keeping your back straight. Pull the handle toward 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

Main muscles: back

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

Exercise 11: Dumbbell Pullover

Target muscles: latissimus muscles

1. Lie down on the bench. Hold a dumbbell at arm's length above your chest (1) with your palms pressed against the top plate.
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 lift the dumbbell to the starting position (1). Repeat. You can also do pullovers on a stability ball, or while sitting on a bench with your hips raised (this makes the exercise more difficult and puts more stress 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 your lower back muscles.
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 do this exercise on a stability ball.
2. Without rounding your back, slowly bend forward so that your torso angle is 45° (2).
3. Tighten your lower back muscles and lift yourself back up to the starting position (1). Repeat.

When working out in the gym, men pay special attention to training their backs, since a harmonious silhouette of an athlete is impossible without well-developed latissimus muscles. If girls primarily train their leg muscles, and this is logical, then a man’s priority should be training the latissimus dorsi muscle. A wide back helps hide body imperfections. Such as wide waist, narrow Men are always attracted to back training. Every beginner wants to know how to build a wide back.

The structure of the back muscles

To understand how a weight training program for the back is designed, you need to understand the structure of its muscles and their functions. divided into deep and superficial.

The first type includes:

• transverse spinalis muscles, the function of which is to stabilize the spine, they consist of the rotator muscles, multifidus and semispinalis;
• extensor muscles perform the function of moving the spine; consist of the iliocostal, longissimus and spinous;
• diamond-shaped, trapezoidal and, contribute to the movement of the shoulder girdle.

The second type includes:

• the latissimus muscle, the function of which is to stretch the arm back and down;
• square, responsible for lateral bending.

Which muscles should you pay attention to?

For beginners, it's the upper body workout that worries them. Everyone wants to know how to build a wide back.

The shape of this part of the body, its width can be changed by pumping the latissimus muscles, or, as athletes say, the wings. Enlarging this area creates the V-shaped figure that athletes strive for.

Also, a beautiful torso is formed due to This muscle group is divided into 3 regions: top, middle and bottom. Particular attention is paid to the top - the area between the shoulders and neck.

Training the back extensors allows you to create a hollow spine, and this creates the effect of a muscular back. In addition, extensors help you lift heavier weights while pumping up other parts of your body.

• Pull-ups.

By changing the grip width, you can work different areas of the back. The wider the grip, the more the lats are activated. When performing exercises, you need to pull with your back and turn off your biceps, and do not pull your shoulders towards your ears.

If you have little weight and it’s easy for you to pull yourself up, then you need to use additional weight - a belt with weights or dumbbells, you can also use weights with sand.

If, on the contrary, you cannot pull up your own weight, then you can perform the exercise on the “Graviton” simulator, where a load is placed that serves as a counterweight.

• Deadlift.

To perform this exercise, you need to have pumped up abs and back extensors, which will help avoid injuries.

To begin the exercise, stand with your feet shoulder-width apart, bend your knees slightly and slowly lower the barbell down in one line without leaning your body forward. The bar should slide along the knees along the same path.

• Bent-over barbell row.

Position - feet shoulder-width apart, knees bent at an angle of 45 degrees, spine in a straight line. The barbell should be pulled towards the stomach so that it slides over the thighs.

Technique for performing isolated exercises

Isolation exercises help strengthen muscles at the end of the workout and engage fibers that are not affected by basic exercises.

• One-arm dumbbell row.

Rest your left leg and left hand on the bench, your back parallel to the floor, take a dumbbell in your right hand and begin to pull with your back, bending your elbow. There is no need to turn your back at the top point.

• T-machine rows.

The principle of execution is the same as in the barbell row. This exercise includes back mass training if there are any injuries.

• Pull from the upper block.

A good alternative to pull-ups. Sit on a bench, grab the handle with a wide grip and pull down with your back, your arms should be relaxed.

• Pull from the lower block.

Sit on a bench, keep your back straight and begin to pull the machine, bringing your shoulder blades together.

• Hyperextension.

We lie down on a bench, the pelvis is on the pillow, lower the body down without rounding the back, raise the top until the back is in line with the legs.

Back muscle training program for mass

Depending on the training goals, a specific program is selected. By including/excluding certain exercises, you can change the load on the muscles.

All men are interested in how to pump up their back. The training program is varied.

This complex will help pump up all parts of the back and consists of 4 training options that will need to be alternated.

It's important to do 5 minutes of cardio before starting your warm-up exercises, and also do a couple of warm-up sets without weights.

Sports nutrition for training

Training for back mass is quite labor-intensive and requires significant energy expenditure, so it is rational to use supplements to increase endurance and the speed of recovery of the body.

To grow muscle mass, you can use gainer, protein and creatine, for recovery - glutamine, to protect muscles from breakdown - BCAA. All this will contribute to the speedy achievement of the goal.

Our consultants will tell you which sports nutrition company is best to choose. Today there are a lot of manufacturers, each of which adds some zest to their product.

Particular attention should be paid to nutrition, since a lack of nutrients will not allow your muscles to grow. You need to eat the required amount of protein and carbohydrates per kg of body daily. If you create a deficiency of any component, but train hard, you will not achieve results. Muscles grow with the proper amount of carbohydrates and proteins. Protein is the main source of food for muscles; it is found in chicken breasts, eggs, and cottage cheese.

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

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

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

Anatomy of the back muscles

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

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

Table. Muscles of the back area.

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

Aspects to know before you start training

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

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

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

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

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

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

The best strength exercises for pumping

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

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

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

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

Strength training with dumbbells

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

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

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

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

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

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

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

Exercises against back pain

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

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

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

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

Exercises in water against back pain

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

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

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

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

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

Video - Best exercises for the back

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

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

By the way, I remembered how I had 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 about 18 years old) that it wouldn’t be a bad idea for me to pump up my “wings.” In human terms, the latissimus dorsi muscles.

I have always dreamed of the press. And even though at that moment I once again failed to start training normally (I started going regularly in my third year at Uni, when I was about 20 years old), I listened.

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

I even asked the 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 trainings I stopped training again.

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

I have tried many different exercises and training programs that specialize in the back, so I have some understanding of effective training.

I won’t drag the cat by the tail for too long and suggest that you immediately start with the best exercises for the back muscles.

The best exercises for the back muscles

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

I’ll tell you more about this, but a little later. And now I want to note which back muscles have a particularly strong influence on our athletic appearance.

1. Latissimus dorsi muscles (“wings”).
2. Trapezius muscle (“trapezius”).
3. Back extensors.
4. Serratus muscles.

So, I ranked the muscles “in order of importance” from top to bottom. The extensors will not be able to change our appearance very seriously, so they are in the penultimate place, and the serratus muscles look very nice, but are very small, so they are in the end. The two most powerful muscles are the LATISM and TRAPEZIOUS. These are the ones we will focus on.

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

Latissimus dorsi ("wings")

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

Trapezius dorsi muscle

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

Back extensors

• Deadlift;

Serratus back muscles

• Diagonal twists;

Competent exercise technique

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

I've looked at this in great detail. . Don't be lazy and study this issue.

Exercises for the latissimus dorsi muscles

This is the coolest exercise for developing the latissimus dorsi muscles, 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 rows and dumbbells, this is already clear

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

Learn to TURN OFF the BICEPS from the work when doing pull-ups (due to the “muscle feeling”) so that the biceps does not steal the load from the latissimus muscles. At each point in the pull-up movement, THINK ABOUT YOUR LATS and 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;
• Toward yourself (reverse grip);
• Parallel;

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

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

The wider the grip= WORK WIDER more + WORK LESS.

Than already enough= BICEPS works more (back less) + WORK MORE.

WIDE OR NARROW GRIP? The narrower the grip, the greater the amplitude of movement created, but the biceps will work harder. If you have learned to feel your lats well and turn off your biceps, then you can do pull-ups with a narrow grip, because the work in this case will be stronger (greater amplitude of movement). But if you feel that your arms are getting clogged during pull-ups, then take them wider. Also, try using an "open grip" (this is when your thumb is not wrapped around the bar), this will reduce the stress on your forearms.

In general, try to do pull-ups with a “medium grip”, because... In this case, it will be easier to feel the lats 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 we won’t be able to take a wide reverse grip because of our anatomy, and the narrower we take it, the more the biceps works. The solution is a PARALLEL GRIP (on a horizontal ladder, for example). This way the hand will be supinated and you can take it wider.

PULL UP TO YOUR CHEST OR BEHIND YOUR HEAD? If you pull yourself up by your head, you use fewer back muscles than when you pull yourself up to your chest. But the advantage of doing pull-ups is that this way you engage more of the upper back muscles. In short, pull-ups to the chest involve more muscles in the work (more basic exercise), and behind the head emphasizes the upper back muscles (more isolating). At the initial stage, I would not bother with this issue and would pull myself up to my chest.

SHOULD I ADD WEIGHTS OR NOT? In order for muscles to grow, you need PROGRESSION OF LOAD. If the load does not increase, then there is no point in the muscles increasing, because... this is a very energy-intensive process. There are a couple of clarifications. First, you should add weights when your technique is perfect (you feel the lats perfectly). And secondly, you should work in the range of 6-12 repetitions (approximately), so when you can already do pull-ups with perfect form more than 12-15 times, then it’s worth increasing the weight.

These are, one might say, “lightweight pull-ups.” Everything I said about grips, hand position, load, etc. all this applies to this exercise. For beginners, this exercise is BETTER than pull-ups, because, as a rule, they cannot yet do pull-ups properly. Moreover, with this exercise it is easier to control the load and contraction of the lats. If you are an advanced lifter, you should definitely include this exercise in your arsenal AFTER your pull-ups to further fatigue your lats.

This exercise belongs to the “horizontal rows”, 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 your latissimus muscles more specifically.

Almost everything that I said in pull-ups about the grip is also true for bent-over barbell rows, but there is one BUT. If you take a reverse grip on the barbell and perform deadlifts, you will notice that your elbows do not spread out to the sides, but move in parallel, accordingly, the latissimus muscles can be felt better, but the BICEPS also work stronger. When we grab with a direct grip, the elbows spread out more (especially with a narrow grip), so the trapezius and rear delta are more involved in the work. So it goes.

Now about the tilt:

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

In my opinion and experience, it is 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.

Almost the same as bent over rows. But here a deeper study of the inner part of the back (between the shoulder blades) is given. In fact, this is simply a more convenient version of the bent-over barbell row.

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’s practically the same as the bent-over row of a barbell, it’s just more convenient, but when LYING, a number of inconveniences already begin, because For a competent contraction of the lats, you NEED DEFLECTION IN THE BACK (in the scapular region), and this is difficult to do while lying down.

In general, if you have a standing T-bar, then you can choose it as an alternative to bent-over barbell rows, but if you have a bench press, then it’s better not to do it, especially at the initial stage.

Bent-over dumbbell row (with arm support)

The technique for performing the exercise should be as follows:

1. Lean forward and take the dumbbell in your right hand, lean on the bench with your left hand and left leg bent at the knee, and put your right leg 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 (bended in the opposite direction!).

There is a wider range of motion here than with the bent-over barbell row, because... the bar does not interfere with raising the elbow above the lower back. More work and muscle contraction. Support with your knee and hand allows you to unload the spine. And also, because The exercise is performed with one hand, then you can feel your muscles better.

Lever pull in Hummer

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

It is believed that this exercise specifically affects the lower latissimus muscles, but this is very conditional, because The emphasis of the load will depend on where you pull the handle.

• Pull towards the navel= BOTTOM LAT works;
• Pull to your chest= UPPER LATISM works;

But it will be easiest to pull towards the navel, hence this statement.

A few more tips on the technique of performing this exercise. I very often see how exactly this exercise is performed and I don’t even understand how!

My version of this is: Sit with your back straight (slightly arched back at the shoulder blades), lean forward to stretch your lats. Now pull the handle towards you while simultaneously returning your body to a vertical position. VERY IMPORTANT!!! You should pull EXACTLY WITH THE WIDEST, NOT WITH THE CASE! Those. There is no need to pull the handle towards you with your whole body, and then, by inertia, bring it towards you with your hands. The movement begins by PULLING YOUR SHOULDERS BACK, then pull the handle towards you, feeling the lats 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 kettlebells) or with a barbell (or Smith)

Shrugs from English. shrug - “shaking.” This exercise really looks like a shrug. We must move the shoulder blades vertically upward. 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). Beginners DO NOT NEED this exercise AT ALL, because... So far, at the beginning, there is no point in worrying about relatively small muscles.

It's better to focus on your lats, chest, for example, and legs. The most important thing when performing shrugs is NOT TO ROTATE YOUR SHOULDERS!!! The movement must be strictly up and down. Our shoulders are poorly adapted to rotational movements, so we can get injured very easily. And in general there is no point in rotation, because... This does not in any way speed up the growth of the trapezius. Hold the dumbbells in your hands or a barbell in front of you and perform the movements as if you were shrugging your shoulders, moving them strictly UP and DOWN, so you will feel how your trapezius contracts.

Back Extensor Exercises

Deadlift

An exercise that is highly overrated for growing back muscles. It has a concentrated effect on the back extensors, which are not so large compared to the lats and trapezius.

It works on so many muscles, quads, glutes, back extensors, etc. But for back growth in general, this exercise is at the bottom of my list. I believe 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, shoulder-width apart or slightly wider than shoulder-width apart. Be sure to use a weightlifting belt and deadlifts so as not to develop a hernia. Look in front of you, butt down, knees bent. At the same time we straighten our legs, back and lift the barbell along our legs.

This exercise works the spinal extensors quite well, but I put it at the very end because... You shouldn’t overdo it with it, you can seriously injure your lower back by simply pulling your body up a little at the bottom point, so you need to progress the weights very carefully.

There are many variations of this exercise, but I will tell you about the one that I think is the best, when you lie face down with your legs secured to the bolsters.

The back is straight, you lower yourself down and, feeling the tension in the lumbar region, rise up, contracting the extensors of the spine.

This exercise is best performed as an additional exercise for abdominal training, because... the spinal extensors are antagonists of the abdominal muscles, which means the abs will receive better recovery.

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

How to pump up your back. Back training program

As you understand, a training program is a very individual thing, especially when we talk about how to pump up your back muscles, because... this is a very large muscle group. More than half of the questions that I receive by email and in comments are questions related to the training program.

I considered in great detail the issue of choosing a 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 creating a training program for the back:

1. Mostly BASIC EXERCISES.
2. UPPER + LOWER LINK(to develop muscles in width and thickness).
3. HEAVY WEIGHTS(for 6-12 repetitions + load progression).

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

All? Yes all. These two exercises will be enough to avoid overtraining and cause a great response in your lats. You can do these exercises for six months or a year and not worry. There will be wonderful growth.

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

Deadlifting will stimulate the growth of your back extensors, as well as the growth of your body as a whole, because... it increases blood circulation in the lower body, which promotes 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 want to note a very important point! You shouldn’t switch to using 3 or 4 exercises if you are progressing well with just two exercises! There is no need to change what works great.

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

Another option for the advanced athlete:

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

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

Many professional athletes divide their backs into two training days. On the first day they do vertical rows, pull-ups, etc., i.e. exercises that increase the width of the back, and on the second day, various horizontal rows that increase the width of the back muscles, but, as you understand, the average person does not need this.

How to pump up your 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 their back. Although the back deserves a separate day for training, because... it is the LARGEST MUSCLE GROUP in our upper 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 it this way:

• BACK + DELTS(do not interfere with each other, because the shoulders push and the back pulls);
• BACK + CHEST(antagonists, work well together, Arnold’s method);
• BACK + BICEPS(classic push-pull split, both pulling groups);
• BACK + REAR DELTS(professional method, then train CHEST + FRONT DELTOUS);

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

Some important issues worth highlighting

At this point, the topic of back training is almost covered, 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 over the next few days it doesn’t hurt, does it mean that I didn’t receive the necessary microtraumas for growth?”

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

“Should I stretch my back extra between sets?”

Yes. This works great because... In this way, the muscular fascia of the back muscles is additionally stretched, there is better blood supply, and, accordingly, better growth.

“Which exercise for developing the back do you consider the best, if you can only do one exercise on the back?”

Of course, pull-ups. They perfectly grow the latissimus muscles in width.

“Which exercise is better to choose to increase the thickness of the lats: bent-over barbell row or bent-over dumbbell row?”

It’s better, in my opinion, to do bent-over barbell rows, because... It’s easier to progress the load there.

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

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

“What should I do if my wrists hurt a lot while doing pull-ups and vertical block rows?”

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

“Do I need to use a belt for bent-over barbell and dumbbell rows?”

I use the belt in almost all exercises where I feel tension in the abdominal cavity (except for abdominal training, of course). This allows you to avoid intervertebral hernia and an increase in waistline. Why do you need 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 still have any questions, then ask them in the comments.

The back is a muscle group that should definitely be emphasized, because... it gives our figure an impressive look. Happy training!

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With respect and best wishes,!