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

To work out all these muscle groups, you need an integrated approach. At the same time, it is desirable to work out each muscle group from different angles, which will ensure local growth of the muscle group.

The general principles of pumping the back are very specific and require the strict and strict implementation of certain rules.

1. Do not use basic exercises in the first months of training. The reason is that under large muscle groups lies a huge number of small muscles that are easy to injure if the muscle corset is not sufficiently developed. That is why any trainer will advise using back exercises with dumbbells or exercises on a block simulator in the first month in the gym. Isolation load allows you to use fewer small muscle groups and has a fixed amplitude, which is safe when working with small weights. Only when you prepare your muscle corset for serious loads, you can proceed to the classics in the form of a deadlift and traction in an incline.
2. If you want to increase the result of the deadlift, do not use the deadlift. No matter how strange it may sound, however, the most powerful exercise for the back muscles - deadlift - does not allow for a constant progression of loads. This is due to the fact that the psoas and accessory muscles get tired faster than the rhomboids. Therefore, if you run into, you should work out all the auxiliary exercises on the back in the gym and only then return to the deadlift.
3. Strict technique. Unlike stretching the muscles of the arms or legs, sprains and microdislocations of the back are fraught with a hernia or problems with the spine in the future. It is better not to chase the scales and do not perform exercises in the border technique: this is dangerous for health.
4. Large muscles respond well to heavy weights. Even if constant growth is not your goal, remember that a high number of repetitions with low weight will not help in training your back.
5. Do not use a safety belt. Although it is an important part of training safety, the belt restricts movement in the lumbar region, due to which the psoas and extensor muscles of the back are no longer involved in the exercise. It is better to use lighter weights and choose a smoother progression of loads.
6. Base + isolation. Like any other large muscle group, the back is trained in 2 stages. First, basic prefatigue with extremely heavy weights, then targeted finishing of the muscle group in the simulator. This provides a large load, and therefore a large one.
7. Do not use two basic exercises on the same day. Avoid combining deadlifts and bent over rows, as well as deadlifts and sumo deadlifts.

Exercises

A set of exercises for the back traditionally consists of basic exercises, although most trainers do not recommend starting with a basic one due to the reasons described above. Consider the full range of exercises for the gym and at home.

The exercise	Main muscle group	Auxiliary muscle group	Type of exercise	Home / for the hall
	broadest	Bottom of the trapezium + back of the thigh	Basic	For home
	diamond-shaped	lats	Basic	For the hall
	diamond-shaped	Lat + trapezium + hamstring	Basic	For the hall
	lats	Rhomboid + trapezoid + back of the thigh	Basic	For the hall
	diamond-shaped	Trapeze bottom + lats	Basic	For the hall
	Back straighteners		Basic	For the hall
Narrow stance barbell row	lats	Traps + back straighteners + hamstrings	Basic	For the hall
	Middle bunch of diamond-shaped	Lat + bottom of the trapezium + back of the thigh	Basic	For the hall
	Back straighteners	Trapeze + rhomboid + lats	Basic lever	For home and hall
	diamond-shaped	Trapeze + diamond-shaped + widest + back of the thigh	Basic lever	For home and hall
	Spinal extensors	—	insulating	For the hall
	Spinal extensors	Deltas + triceps + hamstrings	insulating	For the hall
Pumping biceps with cheating	lats	—	insulating	For the hall
	Trapeze bottom	Upper trapezium + upper deltas	insulating	For the hall
Vertical block pull	lats	diamond-shaped	insulating	For the hall
The pull of the upper block behind the head	lats	Traps + biceps	insulating	For the hall
Horizontal block pull	diamond-shaped	lats	insulating	For the hall
	Back straighteners	Rhomboids + lats + hamstrings	insulating	For the hall
	Trapeze top	—	insulating	For the hall
Barbell shrugs behind	Trapeze bottom	Trapeze top	insulating	For the hall
	Trapeze top with accent	Middle of the trapezium	insulating	For the hall
	Spine stabilizers	Whole body	Comprehensive	For home
	Spine stabilizers	Whole body	Comprehensive	For home
Incline Dumbbell Raise	Trapeze bottom	Rear bundle of deltas	Comprehensive	For the hall
	lats	Trapeze + diamond-shaped + back of the thigh	Comprehensive	For the hall

Basic

To work out the back, four basic exercises are traditionally used in a complex way.

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

• Pull-ups. Home version of the barbell row in the slope. It has a low injury risk and a fixed body weight, which allows you to work out your back in multi-rep sets. For the progression of loads, weighting agents are used. The main focus of this exercise is on the latissimus dorsi.

• Bent over barbell. A heavier version of pull-ups, which is distinguished by strict execution technique and large weights. The main load falls on the widest; depending on the angle of inclination and the width of the grip, you can work out both the thickness and the width of the back. Works great on the bottom!

• Pull bar to the chin. The only basic exercise with an emphasis on trapezoid exercises.

insulating

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

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

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

• Vertical block pull with a wide grip. Preparatory exercise for bent over row.

• Thrust of the horizontal block to the belt. A good alternative to the deadlift.

• Shrugs with dumbbells. An exercise that works the top of the trapezoid.

Exercise at home

Pumping your back at home is not easy. It has to do with the anatomy of the movements. It is not possible to repeat them without weighting or special cargo. And those exercises that allow you to load your back with your own body without special equipment are ineffective when it comes to serious loads. Consider the basic exercises for the back at home.

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

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

• Bridge. A static bodyweight exercise that perfectly develops the extensors of the back without injury. Suitable for recovery training or maintenance. It is recommended to perform for everyone who seeks to develop not only strength, but also the flexibility of the spinal muscles.

• Farmer's walk. This exercise is in the home category because it can be performed with any home weight. It is enough to take 2 tight bags, evenly fill them with books and proceed. Develops all muscle groups with an emphasis on the trapezius muscles. There are options in the form of lunges, which additionally load the muscles of the legs.

Exercises in the gym

For the development of the back in the hall, a huge complex of various exercises is provided both with free weights and with specialized equipment or simulators. Consider the main training exercises that develop the back:

• Thrust of the upper block behind the head. A safe analogue of full-fledged pull-ups. It has a more isolated load due to the shutdown of the muscles of the press and legs.

• The pull of the upper block with a reverse grip.

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

• Crossover pull. It is performed similarly to traction in a block simulator. The key difference lies in the freer amplitude. Thanks to the adjustment, the widest and diamond-shaped ones are worked out at a more difficult angle. Ideal for those who do not perform basic exercises for one reason or another.

• Lower crossover link.

• Hyperextension. The only isolating serious exercise in the gym, which will strengthen the lower back and reduce the risk of injury in the future.

Complexes for the development of the back

Consider the main training complexes for the development of the back in the gym and at home.

Note: there are no circuit workouts in the table, because. their main task is not to use the back muscles, but to give a powerful hormonal anabolic boost for further body formation.

Complex	Exercises	A task
Split at the lats	Cheating lift for biceps - light weight.	The main task is to focus on the lagging lats. It helps to increase the number of pull-ups and the width of the back by developing the wings. The bicep curl is used to increase arm flexor strength to remove weight restriction.
Split into diamond-shaped	Warm-up deadlift - 20 times empty bar. Rowing machine 5*20 Block pull to the belt 5*20 Pure lifting for biceps on the Scott bench 3 * 8	A good complex for working out the thickness of the back, more difficult, but giving a serious base for further training in any sport. Biceps training allows you to increase working weights in the future.
Profiled Workout	Warm-up deadlift - 20 times empty bar. Deadlift 5 * 8 (70% of the repeated maximum). Block pull to the belt 5*20 Bent over row 5*8 (70% of rep max). T-bar row 5 * 5 (60% of the maximum) Thrust of the upper block behind the head 5 * 20. Pulling the bar to the chin 5 * 5 Shrugs with dumbbells 3 * 3 (max possible weight) Hyperextension max*max	Suitable for athletes who can afford a full day of back training. The best option for professionals.
Preparatory	Pull-ups or pull-ups 3*12 Horizontal block pull 3*12 Rowing machine 3*12 Shrugs with dumbbells 3*12 Hyperextension max*max	It is used in the first month of training, since the muscle corset is not yet ready for profile circular training. Optimizes the tone of small muscle groups.
Restorative	Bridge 5 - for a while Farmer's Walk 100 Steps with Light Weight Hyperextension max*max Negative pull-ups on the simulator with a counterweight 5 * 3 Tilts of the body in different directions Hanging on the horizontal bar for a while	Suitable for restoring muscle tone after a long break or after an injury. All weights and number of repetitions individually. After the completion of the recovery course, it is recommended to engage in a preparatory complex for another month.
Home	Pull-ups Breeding hands with a chest expander Traction of its own weight with a rubber band. Horizontal pull-ups with harness farmer's walk Basket Shrugs with any available weight Pull any available weight	Everything that can be squeezed out for the back at home in order to somehow seriously load it.

Exercises with non-standard equipment

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

1. Reduction of the shoulder blades with a chest expander. A unique exercise that simultaneously works out the rhomboid and latissimus dorsi muscles. It is considered one of the most difficult. It has the most natural amplitude for a person.
2. Traction of its own weight with a rubber band. A lighter version of pull-ups and a complete analog of the pull-up of the upper block.
3. Horizontal pull-ups with a tourniquet. An analogue of the thrust of a horizontal block. One side of the tourniquet is tied to the battery (door handle, etc.), the next task is to sit on the floor and pull your body up to the projectile, completely raising the body and not bending the legs at the knee joint.
4. Hyperextension on fitball.

Results

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

A strong back is not only beautiful, but also an indicator of good health. It is from the muscles of the back that our posture, gait and the general tone of the whole body depend. The muscular corset constantly supports the spine distributing the load evenly.

It is impossible to properly pump up the muscles of the back without knowing its anatomical structure.

There are two main classifications according to which they are divided:

1. By location.

There are superficial and deep muscles. The first include the latissimus dorsi and trapezius muscles, as well as the extensors of the spine. All of them are on the surface, are clearly visible and require careful study.

The deep layer of muscles consists of dentate, rhomboid, and levator scapulae muscle fibers.

1. If you look at the departments, then the trapezius muscle occupies the upper part, the widest middle, and the rectifiers lower back.

The number of exercises needed to achieve the result:

• For weight gain - 6-8 times in 3-4 sets, the weight of the load itself is important.
• For drying (relief), we perform 13-15 exercises in 3 sets.
• Beginners are recommended to perform 12-13 repetitions with a gradual increase in weight. The number of approaches is also 3.

Back exercises in the gym

When exercising in the gym, much more equipment is available for doing back exercises. Thanks to free weights, you can reach the peak load necessary for muscle growth for those who want to pump up, and specially designed shells will make back exercises in the gym safe in case of spinal health problems.

Working out the muscles of the upper back:

1. Shrugs.

Can be performed both with dumbbells and with all types of barbells, in a standing position or on an incline bench. The technique consists in raising the shoulders, while the extra weight is held by the hands. The upper limbs at this time remain intact, that is, they do not bend in any of the joints. Exercise causes thickening of muscle fibers, making them more massive.

1. Bent over row (+ rhomboid muscles).

The barbell or dumbbell row is the best exercise in the gym for building upper back mass, but you need a strong lower back to be strong enough to hold and lift the maximum weight in this exercise. It is performed standing, tilting the torso at an angle of 45 degrees to the floor level. The legs are slightly bent, the arms are straight at first and hold the barbell. Raise the bar up towards the chest area, pulling the elbows and shoulder blades back. Various types of rods are used.

Bent-over barbell rowing can be replaced with one-handed dumbbell rowing with an emphasis on a bench or a block pull, the main thing is to choose a simulator with an emphasis not only for the legs, but also for the body. These options for back exercises in the gym take the load off the lumbar.

Exercises for the middle back:

1. Head pull-ups.

They are performed on a horizontal bar with a wide setting of hands. At the top of the lift, the back of the head should touch the crossbar. Effective for the growth of muscle fibers in breadth, a special result is achieved when using weighting. The grip is straight.

Pull-up machines are now available in gyms. When using them, it is possible to facilitate the exercise - relevant for girls.

1. Traction:

Strengthening the lower back and torso muscles:

Back exercises in the workout program

1. Workouts with an emphasis on width.
   • Pull-ups with extra weight.
   • Bent over row, then deadlift.
2. For strength.
   • Deadlift
   • Pull-ups on the bar.
   • Pulldown of the upper block, then deadlift with a reverse grip.

The number of approaches - 4, repetitions - 10-12.

It must be included in your training process, because the back acts as a support pillar on which absolutely everything rests. A strong back allows you to work with more weights in other exercises, and also gives your figure a unique athlete's profile.

We offer you the top 10 back exercises that will help you build a massive and powerful back. Each exercise is selected on the basis of its accessibility, the number of muscles involved, maximum efficiency and how unique each exercise is compared to others.

A back workout can include all ten exercises in one workout if the back is your target muscle, or include one or more back exercises in a split workout.

The order of exercises on the back is built in order of effectiveness, in the first place the most effective and then in descending order:

Back Workout - Deadlift

The deadlift, also known as the deadlift, is one of the most effective back exercises. Lifting the bar affects all the muscles of the back, part of the legs and hips, arms and shoulders. There is no more effective exercise.

In addition, deadlifts cause increased secretion of testosterone and growth hormone, which allows you to build muscle tissue more efficiently and productively.

Do the deadlift at the beginning of your workout, as its correct execution requires maximum concentration and strength from you. The optimal number of repetitions is 4-6.

Back Workout - Bent Over Row

The second most important and effective back exercise, affecting the large muscle groups of the back. Studies conducted by the magnetic resonance method have shown that the barbell row in an incline ideally evenly loads the muscles of the upper back, contributing to their harmonious growth.

The optimal number of repetitions in this exercise is from 8 to 10. It is also worth considering that it is better to do traction at the beginning of the workout, since tilting the torso and maintaining it in the correct position will require maximum concentration of strength and attention from you. An alternative to the bent over row is the Smith machine.

Back Workout - Wide Grip Chin Up

Whatever one may say, but it is necessary. Few people like pulling up with a wide grip, as it already requires some degree of physical fitness. Very often, the reason for refusing this exercise is a weak grip on the crossbar, constant slipping and, as a result, a flaw in the target muscle.

The way out of this situation can be carpal calipers or hooks, with which you can fix yourself on the crossbar and exclude thoughts about grip from your exercise. This will give you the opportunity to think only about the back and its quality study.

If your task is a wide back - without pull-ups with a wide grip, you will not achieve your goal. A feature of the exercise can be considered that the muscles at the moment of sagging are maximally stretched, at the moment of lifting and bringing the shoulder blades together, they are maximally reduced.

The optimal number of repetitions is 8-12. If you pull yourself up more, it makes sense to use a weighting suspension. Not suitable as a first exercise, but rather to be done in the middle of a workout when your shoulders have warmed up enough. Execution technique plays a key role - look at the photo.

Back Workout - T Bar Row

Back training is not possible without the T-bar, which has proven itself from the best side in building muscle forms. Working with the T-bar with a wider grip, you bombard the upper back with precision, while the neutral grip shifts the emphasis of the load to the middle of the back, visibly thickening the muscles and adding volume to them.

A lot of weight is not applicable to the T-bar row, this is exactly the exercise where technique is important throughout the range of motion. You must keep your back still, achieving maximum contraction of the shoulder blades during the next lift. When lowering, it is recommended to stretch the muscles of the back.

The T-bar row is the best back exercise for the first half of your workout. Perfectly loads the rhomboid muscles, deltoids, large and small round muscles and of course the latissimus dorsi.

Back Workout - Sitting Block Row

Holding the handle with a wide grip will create a fairly powerful load on your upper back and your lats. In addition to everything, this exercise affects almost the entire shoulder girdle, so the benefit is obvious - instead of with your back, you grow your shoulders.

Keeping your back straight and not jerking, bringing your shoulder blades together and stretching your arms back as much as possible will achieve maximum contraction of muscle fibers. 12 repetitions can be considered ideal, but no more. It is best to perform at the end of the workout as a finishing exercise, after the base one.

Back Workout - Close Grip Barbell Row

The benefit of this exercise directly depends on whether you want to do it right or just rattle and forget. If everything is done correctly, then your rhomboid and round muscles of the back will simply explode from pumping, in addition, the latissimus dorsi will work out their own.

An unshakable fixation of your position is the key to success. You should press your elbows to the body and stretch them back so that the shoulder blades are squeezed together as much as possible.

You can experiment with different grips, but as practice shows, the reverse grip is considered the most optimal, when the back of the palms looks at the floor.

Back Workout - Close Grip Pulldown

Back training will be more effective if you include in its process the pull of the upper block with a narrow grip using a brace. If you want to get the most out of your lats, then there is no alternative to this exercise, it can stretch your back muscles like no other.

There are no tricks in the exercise except for one, the height of the handle or brace should be such that sitting and stretching your arms up between your palms and the handle should be at least 15 cm. This is necessary so that at the moment of maximum stretching you do not put weight on place, but constantly kept it on weight, working with it.

Hold the brace with a neutral grip and pull it towards the top of your chest. Pulling lower does not make sense, as the load will go from the back to the arms and shoulders. Also try to stretch yourself as much as possible by lowering the weight back. At the moment of pulling the brace to the chest, bring the shoulder blades together and linger for 1-2 seconds. The optimal number of repetitions is 8-12.

Back Workout - One Arm Dumbbell Row

The beauty of the exercise is that back training is possible unilaterally. In practice, this means that you pull the dumbbell with each hand specifically, thereby loading the back in turn and uniquely, because each side is developed in its own way.

In addition, you can tie yourself with straps to the handle of dumbbells and take heavy weights. The exercise works more with the lower back and is performed as a duplication and addition to the basic ones. In most cases, 10-12 repetitions are enough.

It is important not to bend your back and always look forward, and not under you. Do not throw your arm too far and keep your elbow close to the body.

Back Workout - Incline Pullover

A pullover on a bench, and even with a negative bias, will stretch your lats to the limit of their capabilities. Although this is considered a single-joint exercise, but believe me, it will work one hundred percent.

All you have to do is take a dumbbell, lie down with your head down, and stretching your back muscles, put the dumbbell behind your head, and then raise it to your stomach.

The load on the back will turn out longer than in other exercises, due to the greater trajectory of the dumbbell. Do 12-15 repetitions.

Back Workout - Smith Machine Single Arm Row

Back training can be both technical and cheating, but the Smith machine will not let you fake it. If you want to feel locked in a movement that is impossible to force, impossible to push the weight and impossible to outwit, pull the bar of the barbell enclosed in the guides with one hand.

Stand sideways to the machine and grasp the bar, legs half-bent for balance. Stretch your hand as high as the naturalness of the amplitude allows you. Works great on the lower back. Do 8-10 reps for each set at the end of your back workout.

Do all these exercises as part of your back training program, try not to fake it and stick to the technique. When working with your back, remember that one wrong move and you can get injured so seriously that it will put an end to your future sports career, and this is no joke.

Back training should be carried out with a clear mind and after a quality rest, only in this way can positive results be achieved.

Video: back workout

Back exercises for girls

The back in bodybuilding plays an almost decisive role. After all, it is she who gives the athlete that very characteristic V-shape. It also forms a beautiful posture. In addition, the back is extremely important for many strength exercises. For example, deadlifts and squats.

But the back is not one big muscle. In turn, it is divided into the latissimus dorsi, trapezius, lumbar and long. Therefore, each muscle requires a separate approach.

Features of back training

Beginners are advised not to work out each muscle separately, but to perform the so-called basic exercises. This will strengthen the body as a whole, make it hardy, improve strength indicators, and also increase overall muscle mass.

It is recommended that those who practice the split system train their back muscles on the same day as their arms, chest or shoulders. For those whose occupation is associated with heavy physical exertion, the number of approaches can be reduced to 3-4. The rest is recommended to perform from 6 to 8.

The back is the most traumatic area of ​​the human body in bodybuilding. Therefore, special attention should be paid to the correct technique for performing exercises aimed at developing the back. You should not chase after large scales: first you need to strengthen the ligamentous apparatus. Yes, and too much weight will not affect the technique in the best way.

Exercises for the development of back muscles

It makes sense to focus on the latissimus dorsi and lumbar muscles.

Exercises for the development of the latissimus dorsi

• main exercises - traction to the belt. Target group: upper and middle back, biceps. You can perform traction with both a barbell with a T-bar and dumbbells. At the same time, the rule works: if you pull the load closer to the belt, the lower sections of the widest are worked out, and if to the chest, then the upper ones. Traction can be performed alternately with one dumbbell, leaning the knee of the other leg on the bench. It is very important to avoid cheating and turn off your hands from work;
• pull-ups on the crossbar. Target group - lats and biceps. Pull-ups are performed only with weights! Bodyweight exercises will never lead to outstanding athletic performance. This rule is especially true for bodybuilding. Therefore, it makes sense to hang from the belt, for example, a pancake from a barbell or several pancakes from a dumbbell. The grip should be slightly wider than the shoulders. Too wide, as well as too narrow grips prevent a good contraction of the widest;
• traction of the upper block behind the head and traction of the upper block to the belt. Target group: lats, biceps. Despite the fact that this is a “training” exercise, it is included in the mandatory program even for those athletes who neglect the simulators. Perfectly gets to the latissimus dorsi;
• shrugs - they work on the trapezius muscles. The main mistake of beginner athletes is circular movements of the shoulders during the exercise. Shoulders must move strictly vertically! At the same time, you can even lower your chin to properly shorten the trapezoid.

Muscles of the lumbar

• deadlift . Target group: the muscles of the lumbar region, however, all muscles work to one degree or another. A basic exercise, which must be included in the training complex not only for a beginner, but also for an “experienced” athlete. It is the deadlift that significantly strengthens the entire body as a whole and helps to build muscle mass. But it has a particularly beneficial effect on the lumbar region. When performing this exercise, it is very important to follow the correct technique. The back should not arch. She must bend! Legs are slightly narrower than shoulder width. Undermining the weight is carried out at the expense of the legs, but it rises already with the muscles of the back. As the athletes themselves say, there should be a feeling that the heels are pushing through the floor. The weight is also lowered due to the muscles of the lumbar region. In no case do not "throw"! The bar should lower slowly and under control;
• forward bends with a barbell on the shoulders. Target group: lumbar muscles. The bar is placed on the shoulders, the bar is wound behind the head. The athlete bends and straightens. All movements should be tried to be made precisely due to the muscles of the lower back, without the participation of the legs;
• hyperextension. Some athletes neglect this exercise, which is completely in vain. Hyperextensions perfectly develop both the leg muscles and the gluteal and lumbar muscles. The athlete lies down on the bench, placing a roller under the hips, leans forward, arms crossed in front of him. Next, the body is straightened in line with the legs. At the same time, you don’t need to bend: there is a high risk of injury even for an experienced athlete. Hyperextensions can be performed both without weight and with weight, if you hold a pancake from the bar in front of you on your chest.

How to pump up the thickness of the back? This question arises before every newcomer who comes to the gym.

Indeed, having a beautiful posture is not only great, but also good for health. Strong muscles support the spine and help to maintain good posture.

Special complex for beginners

How to swing the width and thickness of the back? To do this, you need to sign up for a gym and contact a professional trainer. He will make a special complex, which will include effective exercises.

Training consists of strength exercises using special sports equipment.

Regular exercise will help you achieve the desired result quickly enough, especially if you connect the right sports nutrition to your workouts.

The course set includes the following tasks:

• power task on the simulator of the lower block;
• dumbbell lifting with one hand;
• lifting the bar, standing in an inclination;
• tilt dumbbell row;
• exercise on the T-bar simulator;
• thrust of the T-shaped neck with an emphasis;
• lifting in a horizontal simulator.

Performing all tasks is under the strict supervision of a specialist, especially for beginners. Many sports instruments cannot be used without safety net.

Also, before each power complex, do not forget to warm up for 15-30 minutes. It will help you avoid injury.

Lifting the lower block

Back training for thickness is impossible without this task. All the necessary muscle groups work here:

• big round,
• posterior deltoid.

How to perform? In a sitting position, looking at the sports equipment, the legs are bent, the feet are firmly planted on the floor. On inspiration, the handles of the lower block are pulled up to the chest, the elbows are retracted as far back as possible. On exhalation, we return to the initial state.

Such training perfectly forms the width and thickness of the back, activates and pumps other muscle groups, creating the correct relief.

At the moment of maximum inclination, stretching occurs. Do not round the spine too much, as this can lead to injury.

dumbbell lift

Performed with a dumbbell, loads the following muscles:

• lats,
• big round,
• deltoid,

Sit with a straight body, take a weighting agent. While inhaling, pull the projectile towards you as high as possible, while exhaling, return to the starting position. The relief of the arms and shoulder girdle is also pumped.

Bent over row

Here is what is involved during the execution of this task:

• latissimus dorsi,
• big round,
• deltoid,
• diamond-shaped.

Stand up and bend your knees. Lean forward 45 degrees, keeping your torso straight. The bar is held below with a grip slightly wider than the shoulders.

On inspiration, the bar is pulled to the chest, the press should be tense. As you exhale, return to the starting position.

Can be done in two ways:

• Grip from above, where the muscles running along the spine work, rhomboid, trapezius.
• Grip from below, where the upper trapezium and biceps are pumped.

Keep your body straight at all times to avoid injury.

Incline dumbbell workout

The legs are bent, the torso is tilted forward parallel to the floor. Lower your hands together.

While inhaling, pull your arms towards you as much as possible, keep your body and legs motionless. Hold at the maximum point for a few seconds, as you exhale, return to the starting position.

T-bar pull

This exercise is easy, but effective, provided that the body is in the correct position. It is performed in the gym on a special platform with a T-bar. The bar is taken with an overhand grip, the legs are bent at the knees.

On inspiration, the simulator is pulled up to the chest, on exhalation, you should return to the starting position. With the correct position of the body, this task does not require much effort. This is due to the fact that the correct tilt of the body allows you to involve the lower back in the process.

Do not round the spine and stomach to avoid injury.

Thrust horizontal

This exercise is included in the category of basic, contributes to the development of broad back muscles. It is performed on a special sports equipment with a specially specified trajectory.

Take a sitting position facing the simulator, watch your posture, rest your chest on the back of the simulator. Feet stand on a special platform.

The execution technique is quite simple, even a beginner can handle it:

• Set the desired weight, adjust the projectile in height. Handles must be at chest level. Handles are taken with a direct or reverse grip.
• While inhaling, pull the handles towards you, elbows pressed to the body. Pull your elbows as far back as possible.
• As you exhale, return to the starting state.

To perform effectively, you can not lose weight, keep your muscles in tension all the time.

Exercise regularly, but don't overdo it. It's better to do it every other day. Such a schedule will help to achieve the desired result in a fairly short time. Beginners need to seek help from professional trainers.

Denial of responsibility

The information in the articles is for general information purposes only and should not be used for self-diagnosis of health problems or for medicinal purposes. This article is not a substitute for medical advice from a doctor (neurologist, internist). Please consult your doctor first to know the exact cause of your health problem.

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