Mine to you with a brush, dear!

Wednesday is on the calendar, or more precisely, Friday :), which means that today we are waiting for a harsh technical note (or rather, the next continuation of the cycle) about basic exercises for mass gain. After reading, you will find out which body movements with iron will best help in building a massive back, and what the corresponding meat-packing training program should look like.

So, if no one minds, let's get started.

Basic back exercises. What are they?

For those who don’t know about the tank, I’ll say right away that this is an innocent topic - basic exercises for gaining mass has grown into a whole series of articles. And in each new note, we analyze this or that muscle unit and find out how best, from a scientific point of view, to pump it. In particular, such bestsellers came out from under the pen:, [Basic exercises for gaining mass, biceps / triceps] and [Basic exercises for gaining mass, shoulders / chest]. The next muscle group in line is the back. And actually we will talk about it further.

It so happened that each person is an individual :) and everyone has their own preferences, wishes and dislikes. Moreover, the latter applies not only to everyday life, but also to the gym and those exercises (muscle groups) that a person trains. So if we look at the statistics (and she is a stubborn aunt), then girls most often try to adjust the following parts of the body: buttocks - gluteal muscles, hips and waist. No, of course, other muscles are also worked out, but to a much lesser extent and far reluctantly.

As for the male representatives, then the priorities are: pectoral muscles, biceps, abs. For the rest (why hide) is simply clogged, or they are being worked out in so far as. Of course, such a formulation of the question is pumping the most revealing parts of the body, this is wrong. People are just chasing quick results (quickly pump up the press or biceps to show them, say, on the beach) and do not think about the complex development of all muscle groups. But in vain, because sports longevity and the health of an athlete depend on the cumulative and proportional development of muscle masses. Well, okay, let's leave these thoughts for the next note.

I just wanted to convey that you can’t hammer only those muscles that look advantageous and forget about the rest, because they are all interconnected and contribute to raising the final weight of the burden. Let's take, for example, the back - I consider it a pillar (framework), on which all muscle volumes rest. It is on its functional characteristics and development that progress in such basic exercises as deadlift, squats with a barbell depends, and they, as you know, grow meat best of all. Remember this, and never train one-sidedly.

So, the muscular atlas of the back is represented by the following muscles:

• trapezoid - covers the rhomboid and runs in the longitudinal direction from the occipital bone to the lower part of the thoracic vertebrae. Responsible for the thickness of the back;
• diamond-shaped - connects the shoulder blades with the vertebrae of the upper back;
• the broadest - also called "wings" and is responsible for the width of the back.

Note:

In one question, we will look at exercises to work out both the width and thickness of the back. This approach will really allow you to “construct” a visually impressive back.

Before proceeding to the technical narrative, it must be borne in mind that the muscles of the back always work in harmony. (i.e., as such, complete isolation does not occur) when you pull, lift or carry weights. Therefore, the synergy effect (1+1=3) will always be present.

Actually, now let's look at the most effective exercises for the trapezius and latissimus dorsi muscles according to the results of electromyography.

No. 1. The latissimus dorsi muscle - grow massive “wings” for yourself. The best exercises with standard equipment.

• pull of the upper block to the chest (PS1), narrow supinated grip, back deflection of the body;
• pull of the upper block to the neck (PN), grip shoulder width apart, vertical position;
• bent-over dumbbell row (DB1), supinated grip, arms close to the body, palms facing forward;
• pull of the upper block to the chest (PS2), grip at shoulder width, back deflection of the body;
• bent over dumbbell row (DB2), neutral grip, palms facing torso;
• pull of the upper block to the chest (PS3), grip at shoulder width, vertical position;
• pull-to-body (CR) , V-handle, hands close to the body.

EMG activity of exercises with standard equipment in comparison with the pull of the upper block to the neck is as follows.

The visual representation of the EMG activity data shows that the classic back exercises recommended by Joe Vader - the traction of the upper block in the simulator (to the neck / chest) really lead to the greatest activation of the spinolateral muscle on the body. However, some Canadian co-founders of the International Bodybuilding Federation found no significant differences in upper, middle, and lower latissimus dorsi activation between different row variations. In other words, it is not possible to train the upper, middle, or lower latissimus dorsi in isolation.

Note:

Always remember that you cannot isolate individual muscle fibers of the latissimus dorsi. Just as it is impossible to isolate the upper and lower abs or the upper/lower/mid pecs. These muscles are always (to a certain extent) will work together.

You can also draw another interesting conclusion - the use of cheating (slight deviation of the body back) when pulling the upper block is actually beneficial for the latissimus dorsi. In the classical literature, it is usually recommended to perform the pull of the upper block strictly in a straight line - the arms and torso remain perpendicular throughout the entire range of motion. However, judging by the electromyography data, the deviation of the body is slightly backward (135 gr vs 180 ) increases muscle activation of the latissimus dorsi 11% .

The situation is similar with the dumbbell row with a supinated (reverse) grip. With this exercise, muscle activation increases by 6% , however, this happens only as long as the movement is performed in the proper technique - the arms move along the body. Therefore, chasing weight is not necessary here.

No. 2. Mass-gathering exercises for the latissimus dorsi muscle.

These include:

• pull-ups to the neck (behind the head), wide classic grip;
• pull-ups to the chest, wide reverse grip;
• pull-ups to the chest, wide straight grip;
• pull-ups to the chest, narrow straight grip.

EMG activity of various variations of pull-ups to the chest in comparison with pull-ups with a wide grip to the neck is as follows.

As you can see, a wide grip (which is quite unnatural when pulling up behind the head) provides the greatest activation of the latissimus dorsi. Therefore, it is the pull-up with a wide grip on the head that is the best mass-gathering exercise for the latissimus dorsi. In addition, it is interesting that wide-grip pull-ups to the chest and classic-grip pull-ups are in second and third places. (-13% And –19% less EMG activity than with head pull-ups) among the list of the best exercises. It is also important to remember that when pulling up with a narrow grip, the biceps take most of the load from the back.

Note:

If you can’t do classic pull-ups for various reasons: heavy weight, sore shoulders, or you are a girl, then use the gravitron power machine. The principle of its work is to lighten its own weight (by regulating the load of the block mechanism) and pushing the body up.

Well, we have considered the best exercises for the widest, we go further, and now it’s next in line ...

No. 3. Trapezius and rhomboid muscles - add thickness to the back.

I would like to start with a small technical feature, the fact is that all exercises that activate the trapezius muscle also affect the rhomboid (one covers the other). Therefore, there is no need to individually measure the EMG activity of the rhomboid muscle.

Now let's look at the best exercises with standard equipment. (the angle between the arm and the body is indicated in brackets).

Upper part of the trapezius muscle:

• shrugs with dumbbells;
• frontal barbell lifts, narrow grip (FP);
• deadlift.

The middle part of the trapezius muscle:

• abduction of the arm back in the butterfly simulator (“return flight”), injection 90 gr m / y by hand and body;
• reverse dumbbell swing ( 90 gr) ;
• tilt bar pull ( 90 gr, TSh);
• cable traction sitting (CT) ;
• cable pull to the face (KTL);
• bent over dumbbell row ( 90 gr) .

The lower part of the trapezius muscle:

• (outside rotation 120 gr, OP #1);
• reverse wiring of dumbbells (120 gr, OR No. 1);
• “reverse flight” in the butterfly simulator (external rotation 90 gr, OP No. 2);
• traction in a cable simulator from above (TS);
• reverse wiring of dumbbells (90 gr, OP No. 2);
• “reverse flight” in the butterfly simulator (internal rotation, pronation grip, OP #3).

EMG activity of various back exercises for the upper, lower and middle part of the trapezius muscle (values ​​are given, relative to the exercises marked with an asterisk for the corresponding part).

Note:

For compactness in the figure, the symbols for exercises are taken according to their first letters.

Judging by the results of skeletal muscle activity, the best exercises for the upper trapezius muscle are: dumbbell shrugs, barbell front raises and deadlifts. It is quite unusual to see the last two in the top 3 list. These exercises are mostly used in training schemes and building a massive back, although they are sometimes referred to as exercises for the muscles of the neck and shoulders.

The pull-up exercise is an ideal exercise for creating correct posture and preventing impingement syndrome. (compression of the rotator cuff). However, the movement must be carried out with the correct technique, i.e. move the shoulder blades back and down.

Mass-gathering exercises for the lower part of the trapezius muscle:

• gaps between bars (failure down and rise up on straight arms);
• pull-ups to the chest with a wide grip.

You may be surprised to learn that dips are a mass-building exercise for developing the lower part of the trapezoid, but this is true. Try doing a few reps after a heavy back workout and you'll feel the trapezius being loaded powerfully.

Training advice

Not many people know how to train their back with high quality, and the thing is that it is really difficult to load it and adequately stimulate it for growth. So make sure you're using a heavy enough weight - one that's reluctant to lift off the floor/pulls down, but not so much that you can't control its way back. Watch your weight - in back training this is very important.

Summarizing all of the above, we can draw the following conclusion: almost all exercises on the back affect the latissimus dorsi, trapezius and to some extent the rhomboid muscles. However, the combination of the most effective exercises for the upper / middle / lower part of the trapezoid, which include: pull-ups with a direct wide grip to the neck, pull-ups with a wide reverse grip to the chest, heavy shrugs and wiring with dumbbells, will maximally stimulate the growth of the entire muscle volume of the back.

At the end of the study, a training program was drawn up. (based on EMG activity data) to create a massive back that looks like this:

As for the number of sets, each athlete independently determines this value for himself, based on the optimal volume and frequency of training, lifestyle, nutrition, etc.

Actually, I have everything, it turned out to be voluminous, but everything is on the case.

Afterword

Today we dealt with basic exercises for gaining back mass. When you finish reading, go to the mirror and look, in my opinion, it has become larger. If not, then arrange a real belly feast for your back :) in your own rocking chair.

Until we meet again, friends, I was glad to see you, come in!

PS. We are active in the comments, we are always glad to hear your questions, let's go!

P.P.S. Did the project help? Then leave a link to it in the status of your social network - plus 100 points to karma, guaranteed.

With respect and gratitude, Dmitry Protasov.

They differ in a rather complicated technique of execution and require good basic physical fitness. Not everyone will be able to master them at first, but the long-term result is worth it to sweat in the gym doing heavy exercises for the back.

The triangular back immediately distinguishes a person from the crowd. The owners of such a body are striking to everyone. In addition to all this, developed back muscles are one of the main indicators of an athlete. If you seriously decide to do bodybuilding, you should understand this. Here are the most popular and best exercises for the back - for its top, bottom and middle. First, basic exercises will be considered, and then isolating ones.

Basic back exercises

According to the severity of their implementation, they are equated with exercises for the legs. It also involves almost every muscle in your body, to one degree or another, of course. The main base for the back is the deadlift, as it is the heaviest and requires a lot of power and energy consumption. However, its "principality" can be argued. If we are talking about powerlifting, then, in principle, all disputes disappear. But we are bodybuilding and we want to have a wide back. And the deadlift, alas, will not be able to make our back triangular in any way. Pull-ups and various vertical pulls will help us with this. In fact, in bodybuilding, these exercises are the main base for the back. And the deadlift, for us, fades into the background.

The best back exercises in bodybuilding are vertical and horizontal pulls. So vertical pull-ups (pull-ups are also included in this category) develop the back muscles in width and make it look like a triangle. And horizontal traction work on the transformation of the back into thickness. Keep this in mind when compiling a set of exercises.

Type of exercise: basic Muscles worked: lower back Helper Muscles: Quadriceps

Type of exercise: basic Helper Muscles: Biceps>

Type of exercise: basic Muscles worked: top of the latissimus dorsi Helper Muscles: Biceps

Type of exercise: basic Muscles worked: top of the latissimus dorsi Helper Muscles: Biceps

Type of exercise: basic Helper Muscles: Biceps

Type of exercise: basic muscles Helper Muscles: Biceps

Type of exercise: basic Muscles worked: middle and bottom of the latissimus dorsi Helper Muscles: Biceps

Type of exercise: basic Muscles worked: middle and bottom of the latissimus dorsi Helper Muscles: Biceps

Type of exercise: basic Muscles worked: middle and bottom of the latissimus dorsi Helper Muscles: Biceps

Type of exercise: basic Working muscles: middle and bottom of the latissimus dorsi Projectile: rod

Type of exercise: basic Working muscles: middle and bottom of the latissimus dorsi Projectile: dumbbells

Isolation exercises for the back

Here we try to turn off as many additional muscles as possible from the work and focus all the load on the target part of the back. It can be its top, bottom or middle. Such exercises are necessary, first of all, in order to finalize a separate section after the base. Can be done with barbells, dumbbells, machines, or even bodyweight.

Some of them can be very traumatic, especially for tilting with a barbell, so be very careful about the correct execution and weight of the bar. It should not be too big, because this is still an isolating exercise for the back, and not a basic one. You should feel the load on the target muscle group, but at the same time understand that the exercise is performed as technically as possible. This also applies to other isolation exercises.

Type of exercise: isolation Muscles worked: lower back Projectile: own weight + weight

Type of exercise: isolation Muscles worked: lower back Projectile: rod

Not only weightlifters and bodybuilders need to regularly train their back. A good set of exercises to strengthen the muscles of the back and spine will help form a muscular corset. This is important both for an even posture and for the prevention of deformities of the spinal column. The latter often occur in adulthood, especially in sedentary people. Giving sports only half an hour every day, you can maintain the flexibility of the spine for many years and avoid many back problems.

How to do the exercises correctly

Before starting regular back muscle training, it is important make sure there are no contraindications. If the anamnesis includes diseases or injuries of the spine, then a doctor's consultation is needed. Even if loads are allowed, a number of rules should be observed to avoid injuries to the musculoskeletal system:

• perform all elements smoothly, without sudden jerks;
• constantly listening to feelings in the problem area (discomfort - a signal to stop the lesson);
• increase the load gradually, slightly increasing the number of repetitions as the muscles strengthen;
• need to practice regularly increasing discipline and consolidating the results achieved;
• beginners should not chase quantity made repetitions and sets, as well as set too frisky pace at the very beginning of the lesson.

The following set of exercises for the spine is contraindicated in chronic diseases at the stage of exacerbation, bleeding of any etiology, the presence of severe pain in the lumbar region, shoulder blades and neck.

A set of exercises to strengthen the muscles of the back at home

Four simple exercises for which no equipment or skills required, with regular performance, they will help create a reliable muscular support for the spinal column:

• Bridge hips. The element is performed from the initial lying position, while the bent legs rest with the feet on the floor, the arms are located along the torso. Exhaling, raise the hips up until the body is straightened in the hip joints, linger a little at the top point and smoothly lower the pelvis. It is desirable to perform the exercise at least 15 times. As the muscles strengthen, you can increase the load by straightening one leg at the knee while lifting the hips.
• "Bird and Dog"- an interesting and effective exercise for all groups of spinal muscles. Standing on all fours (dog pose), you need to tighten your abs and straighten your back. The transition to the bird's pose consists in the simultaneous raising of the right arm and the opposite (left) leg. At the same time, the limbs are straightened, arranged strictly horizontally and fixed for a couple of seconds. After returning to the original position, the opposite arm and leg work (do at least 5 times for each side).
• side plank especially useful for prolonged static load on the spine (standing work). Lying on your side and leaning on the elbow of one hand, place the other on the waist. Then tear off the hips from the surface and straighten the body, fixing in this position for at least half a minute. Repeat the element for the other side. To complicate the task, you can raise your leg in the process of execution or lean on the palm of a straight hand.
• lunges, designed to improve coordination, are performed from a standing position. Having fixed the palms on the waist, you need to take a fairly wide step forward, bending the legs at the knee joints at a right angle. Do 10 repetitions for each leg. You can increase the load with the help of weights (hold dumbbells in your hands).

In addition to preventing deformities and diseases of the spine, this simple set of exercises will provide excellent posture. A thin waist and a graceful gait will be another nice bonus.

People whose work involves long-term static loads on the back and those who visit the gym are advised to perform more special elements.

An additional set of exercises to strengthen the spine (video)

Exercise machines in the gym allow you to diversify the set of standard elements for the formation of a muscular corset.

• Stretches performed on hyperextension, perfectly strengthen the rectifier muscles. From the starting position, you need to completely straighten the body, lingering for 30 seconds at the top point.
• Deadlift- Another great element for pumping rectifiers. The exercise is intended for the prevention of disorders and is contraindicated in pain syndrome. Perform tilts and extensions smoothly, holding the barbell in your hands with a direct grip.
• Element "prayer" is a vertical block pull performed on the knees. At the bottom point, when bending the torso, the head should touch the floor.
• hyperextension you can do it on fitball. Starting position - lying on the stomach on the projectile with palms fixed on the back of the head and lowered torso. When unbending the body, straighten and linger for half a minute in this position.
• Stretching with a fitball- one of the simplest, but very useful exercises for the back. You just need to lie on the projectile with your stomach and relax the muscles of the whole body as much as possible. You can stay in this position for as long as you like.

These exercises are not only guarantee of a strong muscular corset but also excellent remedy for back pain. Supplementing them with a standard training program, you can do not be afraid of scoliosis and osteochondrosis even with many hours of sedentary work in the office. At the same time, it is important to get up from the workplace every hour in order to slightly stretch the muscles and activate blood circulation.

The effectiveness of exercises for the back in diseases of the spine

Scoliosis and osteochondrosis- the most common pathologies of the musculoskeletal system. The first diagnosis is made at any age, since the curvature of posture can be earned in childhood. Wherein back muscles atrophy and hold the spinal column in wrong position. Special stretching and muscle strengthening exercises are the best way to correcting the situation.

A set of exercises for scoliosis (video)

Osteochondrosis is a more “age-related” disease, which is cartilage degradation intervertebral discs. Accompanied by impaired mobility of the spinal column, periodic pain and deterioration of tissue nutrition. In this case, you should be careful, but if the case is not very advanced, the exercises help restore mobility and relieve pain.

Training for osteochondrosis (video)

Performing a set of simple exercises to strengthen the muscles of the back and spine daily, you can restore health and maintain it for a long time.

Developed back muscles form a reference V-shaped silhouette, create a strong frame to stabilize the body and ensure a straight posture. A well-built male back with strong lats, trapezius, large, small round and infraspinatus muscles improves the quality of pulling and pressing.

The training strategy is based on the selection of techniques that increase the mass and width of the back. The upper zone forms a platform for the neck, the "wings" provide balance when working with large weights, the trapezium pulls the shoulder blades to the spine. Properly selected exercises for strengthening the back at home for men, working with shells and changing hand positions help to achieve excellent results. The complex includes 2-3 basic and isolated practices for different zones.

Without work on the crossbar, it is impossible to form a wide back. for the company they pump the chest, stomach, trapezium and biceps.

1. Grab the bar with your palms away from you. The wider they are spaced, the more actively the round muscles work. With a narrow arrangement of brushes, the load is accentuated on the widest.
2. Before pulling up, pause for 3 seconds, allowing the “wings” to stretch.
3. Then reach up until the top of your torso reaches the bar.

If this exercise for the back is easy for men, hang a heavy belt around the waist. Perform gentle lifts until your chin crosses the bar. enough for the result 8-10 times.

Weight training: vertical pull

The main condition for strengthening the broadest is the removal of the elbows to the limit back.

1. Take dumbbells with a moderate weight with a pronated grip, bring them to your hips with bent arms.
2. As you exhale, raise them to the chin until the elbows cross the line of the forearms.
3. Pause and drop your projectiles.

Avoid rocking and inertial movements.

Side feed

This exercise with dumbbells on the back for men is aimed at developing the rear deltoids. Do it with both hands.

1. Place your feet in line with your hips, lean forward slightly.
2. Holding the shells in bent arms, perform a side broach. Due to the shoulder joint, raise your elbows to the maximum height, pull back and concentrate on the sensations in the rear deltas.
3. On an inhale, return to PI.

How to pump up your back with rows to the belt in an incline and with one hand

These 2 adapted techniques give the "wings" width and volume. Classic exercises for the back muscles with dumbbells include beginners and "oldies" in the program for the development of the middle and lower zones. The wide amplitude allows you to maximize the elbows and optimally load the target muscles.

Pulling with two hands to the waist

1. Take a straight position, place your feet at a comfortable distance.
2. Bend at a 45° angle and lower your hands down.
3. With your shoulder blades together, pull the dumbbells up to your waist.

Single limb pull

1. Stand in IP: move your left foot forward and shift your body weight onto it, put your right foot on the toe.
2. Take a dumbbell in your left hand, rest against the edge of the support with the opposite hand.
3. Bend the body horizontally to the floor and pull the dumbbell in a vertical plane until the latissimus dorsi contracts.

Hyperextensions for the lower zone

In clubs they are performed on an inclined bench, at home they use any support for work - a sofa, a couch, a bench on the street.

1. Lie with your chest down so that the pelvis rests on the surface, and the lower part of the body remains free.
2. Ask your partner to hold your feet.
3. Straighten the body until a straight line is formed from head to heels and slowly bend down.

Fitball version

1. Lie on the gymnastic sphere with the upper part of the body, rest your socks on the floor. Press the disc to your chest.
2. As you exhale, bend at the waist up, straining the lumbar region.
3. Hold, then return to the PI.

Rock your back at home with shrugs

Shrugs from a standing position pump the top of the trapezium.

1. Grab the dumbbells and lower them down with your palms facing your torso.
2. On a breath, pull them up with your shoulders, without including the biceps.
3. Pause and repeat the movement.

1. Sit on a chair, put your feet on the floor, bring your shoulder blades together.
2. The effect of the exercise is curled from the even position of the body during work.
3. Lower your dumbbells down and shrug your shoulders.

Reverse shrugs on uneven bars

Often men train their back at home on the uneven bars.

1. Grasp the supports, rise on straight arms with a tension of the trapezium.
2. Hold at the height for 10 seconds and lower your body.
3. Rest for 12 seconds and continue the training cycle.

"Superman"

The technique pumps straightening the spine. To strengthen the extensors of the back, do.

1. Lie on your stomach, stretch your arms in front of you.
2. Type air into your chest and in an instant tear off all 4 limbs from the floor.
3. Shift your center of gravity to your hips and lower back. Freeze for a couple of seconds, as you exhale, take the starting position.

When you first come to the gym, it is not surprising that you want to work out the big muscles in the front - pump up the chest, arms and abs. But when you really start to study your body, then divide it into two parts, the lower part (your legs) and the upper part. Moving on, you begin to highlight the front and back sides. And those who seriously took up the creation of their form know that building a large, wide and powerful back distinguishes them from all other athletes. So if you are serious about working on your back, then take some time to read this article and you will be aware of all the information you need.

First, we will study the anatomy of individual muscles, the totality of which makes up the back. Next, we will talk about the structure of the skeleton, about the bones and joints that are involved in creating movements. After that, we will learn the functions of the back muscles and tell you how to properly train your back so that you can get the most out of your workouts. And finally, we will show you the most effective exercises for a quality workout. Now let's delve into the study of the anatomy of the back muscles.

Anatomy of the muscles of the upper back

lats

The first muscle that everyone who starts training their back in the gym imagines is the latissimus dorsi. It runs from the front of the humerus, that is, the bone of the top of the arm, attaching downward to the shoulder blades, to the lower thoracic spine in the middle of the body, and down to the very bottom of the back, where it attaches to a large area of ​​tissue compaction in the lumbar region. So, as you understand, your lats are fundamentally important, because the width of the back is determined by the distance between their edges.

Trapezoidal

Most, imagining the trapezoid in reality, think only of their upper part, which is trained by scars. In fact, the trapezius muscles of the back consist of three parts:

1. Top trapezoid (They start at the base of the skull and spine, pass along the neck, go down and attach in the region of the collarbone).
2. The middle of the trapezius (Located in the region of the third and fourth cervical vertebrae in the cervical spine, crosses the back and joins the shoulder blade).
3. The lower part of the trapezoid (Located below, in the thoracic spine, goes up and is also attached to the shoulder blade).

diamond-shaped

Many people know about the presence of trapezoids only because they are noticeable and located at the very surface of the body. The diamonds lie deep in your back, just below the trapezius. They are located at an angle to the spine and are attached to the shoulder blades. You use them well during traction exercises, as well as pull-ups. They, to a certain extent, are responsible for the thickness of the upper back.

Anatomy of the muscles of the lower back

Among the many muscles in the lower back, we will focus on three main muscle groups:

1. Multifid muscles. You never notice these muscles, but they are important because they create a range of motion for your spine and allow you to make small movements while keeping your spine arched.
2. Square muscle of the lower back. It runs from the very top of your thigh and goes up to the muscles in your lower back. It is important when moving the body from side to side, but for us, its ability to prevent excessive bending to the side is much more important.
3. Back extensors. They originate in the region of the sacrum and upper thigh and run along the entire length of the back to the neck and even to the base of the skull. So these muscles are really important for controlling our movements. Think of the same squats or deadlifts where the load of the weight is placed on your back, when you are trying to achieve a stretch in the muscles of the lower back - in all these cases, the lower back extensors come into play.

Now that we have looked at the anatomy of the back muscles, we propose to study those unique bones and joints that are responsible for the movements we perform.

Bones and joints

Which joints are the most important when we talk about back training? Of course, this is the upper sections of your spinal column. They have 12 separate bone formations that start from the base of the neck and run along the entire length of the back. This element is very important, so make sure you keep your back straight and fixed when doing various deadlifts, including with dumbbells and cables, because this is the best position for exercising.

Movements are performed not so much due to the entire upper back, but precisely with the shoulder blades and shoulder joint. From these areas, movements are born. That is, you must understand that in order to create a really worthwhile form, it’s not enough just to pull weights anyhow, you need to combine all the connecting elements and your back will become strong and powerful.

So, at this point, we have studied the muscles of the back, and also looked at the bones and joints. Now let's talk directly about the movements that you create with your back muscles.

Functions of the muscles of the back

Speaking of the lats, there are two main functions that they perform:

1. Internal rotation (pronation)
2. Shoulder adduction

Imagine that this muscle, attached to the humerus, is responsible for its pronation, that is, the rotation of the humerus inward. Many are familiar with this function, but most do not suspect that the lats are also responsible for bringing the shoulder to the body. We're talking about shoulder flexion, raising the arms and then lowering, that is, movements like the top pull of the block or pull-ups with a direct and reverse grip - all this causes shoulder adduction.

So, we have considered the latissimus dorsi and now let's study the muscles of the upper back directly.

When we talk about trapezoid, many do not know about the presence of the upper part of the trapezoid, but it is it that is important for building a noticeable peak, a powerful top of the trapezoid.

Below we have the middle part of the trapezoid and rhomboid. Remember that they are located in the middle part of the back and are attached to the shoulder blades. They are responsible for retracting the shoulder blades, due to which you can move the shoulder joints back and bring them together.

In conclusion, let's recall the important lower part of the trapezium. It is important for stretching the shoulder blades and lowering them down the chest.

Two more concepts that you need to learn are the so-called upper and lower rotation of the scapula and shoulder joint. These are not just terms, but behind them lies your ability to safely and effectively raise your arms above your head. When you raise your arms, three muscles work together to create the rotation of the scapula - the upper and lower trapezius, as well as the serratus muscles. Yes, of course, these are all abstruse terms, but when you need to simply raise your arm above your head, these three muscle groups, due to the interaction, make this movement safe.

After that, when you lower your hands, the lower rotation of the scapula occurs, the rhomboid muscles and muscles, on which we constantly focus on in this article, enter the process - the top of the trapezius. These two muscles work together to provide downward rotation of the scapula.

In conclusion, if you are one of the typical beginners in the gym, then you probably devote the lion's share of the time to training the front muscles, but the development of the back is a way not only to improve your shape, but also to ensure the safety of your shoulders for years to come. So make sure you give enough time to develop your back muscles versus your front side.