Back exercises in the gym. Anatomy of the back muscles

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 run along the entire back. Responsible for retracting the scapula backwards. 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 beams: middle, upper and lower.
4. Lumbar muscles. Despite the fact that they cannot be called the largest, they are responsible for stabilizing the body and require separate in-depth study, because form a muscular corset that holds the human body in a straight position. Participate in almost all exercises as a fixing stabilizer of the body.
5. The trunk extensor muscles are thin muscles that run along the entire spine. Correct posture and keep the body straight. Participate in all types of rows with a tilted body.

To work all these muscle groups, you need A complex approach. At the same time, it is advisable to work each muscle group from different angles, which will ensure local growth muscle group.

The general principles of back pumping are very specific and require strict and strict adherence to certain rules.

1. Do not use basic exercises in the first months of training. The reason is that under large muscle groups lie a huge number of small muscles, which are easy to injure if the muscle corset is not developed enough. This is why any trainer will recommend using back exercises with dumbbells or exercises on a block machine 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 light weights. Only when you have prepared your muscle corset for serious loads can you proceed to the classics in the form of deadlifts and bent-over rows.
2. If you want to increase the result of the deadlift, do not use the deadlift. No matter how strange it may sound, the most powerful exercise for the back muscles - the deadlift - does not allow for a constant progression of loads. This is because the psoas and accessory muscles tire faster than the rhomboids. Therefore, if you are stuck, it is worth working on all the auxiliary exercises for the back in gym and only then return to the bench.
3. Strict technique. Unlike strained muscles of the arms or legs, sprains and micro-dislocations of the back are fraught with prolapse of a hernia or problems with the spine in the future. It is better not to chase weights and not to perform exercises in the borderline technique: this is dangerous to your health.
4. Large muscles respond well to heavy weights. Even if constant growth is not your goal, remember that high repetitions with low weight will not help train your back.
5. Do not use a safety harness. Although this is an important safety feature in training, the belt restricts movement in the lower back, causing the psoas and back extensor muscles to stop participating in the exercise. It is better to use lighter weights and choose a smoother progression of loads.
6. Base + insulation. Like any other large muscle group, the back is trained in 2 stages. First, basic pre-exhaustion with extremely heavy weights, then targeted strengthening of the muscle group in the simulator. This provides a greater load, and therefore a greater .
7. Don't use two basic exercises on the same day. Try not to combine deadlift and bent-over rows, as well as deadlifts and sumo rows.

Exercises

A set of exercises for the back traditionally consists of basic exercises, although most trainers do not recommend starting with the basics for the reasons described above. Let's look at the full range of exercises for the gym and at home.

Basic

To work out the back in a comprehensive manner, four main exercises are traditionally used.

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

• Pull-ups. Home version of bent over barbell row. It features a low risk of injury and a fixed body weight, which allows you to work your back in multi-repetition sets. For progression of loads, weights are used. The main focus of this exercise is on the latissimus dorsi muscles.

• Bent-over barbell row. A heavier version of pull-ups that features strict technique and heavier weights. The main load falls on the lats; Depending on the angle of inclination and width of the grip, you can work out both the thickness and width of the back. Works great on the bottom!

• Barbell row to the chin. The only basic exercise with an emphasis on trapezius exercises.

Insulating

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

The main task of isolation exercises is not only to provide a suitable load on target group muscles, but also to work out small deep muscles that are not involved during basic exercises due to a different amplitude.

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

• Wide grip vertical block row. Preparatory exercise for bent-over barbell rows.

• Pull a horizontal block to the belt. A good alternative to deadlifts.

• Shrugs with dumbbells. An exercise that works the upper trapezius.

Exercises at home

It's not easy to train your back at home. This is due to the anatomy of movements. It is not possible to repeat them without weighting or a special load. And those exercises that allow you to load your back with own body without special equipment, they are ineffective when it comes to serious loads. Let's look at some basic back exercises 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, bend back, trying to grab your legs over your back with your hands. To reduce the static load and engage more muscle groups, it is recommended not only to hold the pose, but also to swing back and forth in it.

• Bridge. Static exercise with its own weight, which perfectly develops back extensors without injury. Suitable for recovery or maintenance training. It is recommended for anyone who wants to develop not only strength, but also flexibility of the back muscles.

• Farmer's Walk. This exercise is in the home category because it can be performed with any home weight. All you have to do is take 2 thick bags, fill them evenly with books and get started. Develops all muscle groups with an emphasis on the trapezius muscles. There are options in the form of lunges, which additionally load the leg muscles.

Exercises in the gym

To develop your back, the gym provides a huge range of different exercises, both free weights, as well as with specialized equipment or exercise equipment. Let's look at the main training exercises Developing the back:

• Pull of the upper block behind the head. A safe analogue of full pull-ups. It has a more isolated load due to the exclusion of the abdominal and leg muscles from work.

• Reverse grip lat pulldown.

• . An excellent basic exercise that works all muscle groups with a serious emphasis on the rhomboids. 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 traction. It is performed similarly to deadlifts in a block machine. The key difference is the freer amplitude. Thanks to the adjustment, the lats and diamonds are worked at a more complex angle. Ideal for those who do not perform basic exercises for one reason or another.

• Lower crossover traction.

• Hyperextension. The only serious isolating exercise in the gym that will strengthen your lower back and reduce the risk of deadlift injuries in the future.

Complexes for back development

Let's look at the main training complexes for developing the back in the gym and at home.

Note: the table does not contain circuit training, because... their main task is not to use the back muscles, but to give a powerful hormonal anabolic boost for the further formation of the body.

Exercises with non-standard equipment

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

1. Reduction of shoulder blades with a chest expander. A unique exercise that simultaneously works the rhomboid and latissimus dorsi muscles. It is considered one of the heaviest. It has the maximum natural amplitude for a person.
2. Pull your own weight using a rubber band. A lightweight version of pull-ups and a complete analogue of the overhead pull-down.
3. Horizontal pull-ups with a tourniquet. Analogous to the thrust of a horizontal block. One side of the tourniquet is tied to the battery (door handle, etc.), the further task is to sit on the floor and pull your body towards the projectile, completely raising your body and without bending your legs at the knee joint.
4. Hyperextension on a fitball.

Results

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

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

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

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

You must respect your back, so we have selected the best back exercises in the gym for men and put together six workout routines for you for different purposes. Choose one (or more) to suit your individual needs, then perform them for 4-6 weeks to tone all the muscle groups in the back of your upper body.

• The following workout programs do not include a warm-up. Do as many warm-up exercises as necessary, but do not warm up to the point of muscle failure.
• Choose a weight with which you will reach muscle failure for the number of repetitions indicated in the exercise.
• Keep yourself in shape and don't let your lower back rotate.
• Use a weight belt for deadlifts and deadlifts, and bands to strengthen your grip.

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

The best gym workout programs

Target: total back mass

If you haven't given your back as much time and effort in the gym as your other muscle groups, it's likely falling behind. To boost the underperforming group, focus on a bulking training program.

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

A set of exercises to gain mass in the back muscles

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

Goal: Increase back thickness

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

This is where wrist straps come in. You won't be able to hit your lats well in this workout without straps. At some point you will run out of steam, your workout will be derailed, and so will your lower back. Deadlifts are what you need to get a beastly back. The wrist straps will make sure that you can achieve a lot!

A set of exercises to increase thickness

Belt pull 3 sets of 8-10 reps (lower grip) 3 sets of 8-10 reps (overhead grip)
4 sets of 8-10 times per arm
T-bar row with handle 4 sets of 8-10 times
Barbell deadlift 5 sets of 8-10 times

Goal: Increase width

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

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

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

Don't go wide! Use an underhand grip on these exercises except for deadlifts. To do this, use a neutral position with your palms facing each other.

A set of exercises to increase back width

Note: Do 4 sets with your torso upright. then lower yourself to a 45-degree angle to the floor and do 8 more reps to your chest. 4 sets of 8 times (and 8 more repetitions)
4 sets of 10 times
Lower pulley to the waist 4 sets of 10 reps (use wide handle)
Wide grip vertical row Note: Choose a weight that you can only perform 10 reps with. and then do 6 more, overcoming yourself. 4 sets of 10 times (and 6 more times)

Goal: Increasing back relief

Assuming you've already built up a decent amount of mass in your back, this workout will hone and refine it. We'll increase the number of reps and sets and target all parts of this large and complex muscle group we simply call "the back."

Fact: The more fat you have, the less detail you will see in all muscle groups. Being lean will allow you to show off more defined muscles, but there are several age-old techniques for developing back width regardless of your body fat level.

As you exercise, do your best to focus more on squeezing your muscles and feeling them stretch. This may mean slowing down your sets to realize this reduction. The goal is to feel this contraction deep within each muscle fiber, so if you have to slow down for this to happen, rest.

A set of exercises for detailing the back

Note: there are three approaches to the exercise. Choose a weight that you can handle for 10 reps. and then reduce it to something with which you can make ten more. 3 sets of 10 times (and another 10 times)
Lower pulley to the waist Note: Do 10 times slowly and calmly, and then 10 times quickly and without pause, both at the beginning and at the end. 4 sets of 10 times
Superset Standing lat pulldown 4 sets of 12 times One-arm lat pulldown while kneeling Note: Use the same weight you use for the upright row. After the last 12 reps, immediately drop to your knees and pull the bar toward your sternum for 12 reps. Add the weight needed for more stability 4 sets of 12 times
4 sets of 15 reps
One-arm lat pulldown 4 sets of 15 reps per arm
4 sets of 20 reps
4 sets of 12-15 reps

Purpose: to protect the lower back

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

This is especially important when it comes to training your legs or back. When your lower back is in pain, you simply can't do all the exercises everyone around you wants to do. This doesn't mean you need to stop training your back until your lower back has recovered, it just means you need to have a plan and be mindful of what to avoid.

All types of pull-ups and horizontal rows, unlike rows and deadlifts, are safe exercises for the lower back because they do not place the lumbar spine in a loaded position. To make your rowing movements safe, use chest support to prevent you from arching your back too much.

The key to having a safe and productive workout is to stay on the pad during all rowing movements. If you allow your torso to lift off the pillow as you reach back, you will defeat the purpose of the support.

A set of exercises for the lower back

Wide grip vertical row 4 sets of 10 times
4 sets of 10 times
Close-grip bar row to chest 4 sets of 10 times
Lower pulley to the waist 4 sets of 12 times
4 sets of 12 times
4 sets of 15 reps

Goal: lay the foundations

Finally, a basic procedure for those just starting out. It should be simple but functional, like the time-tested exercises that have helped generations of bodybuilders build a strong foundation for a big back.

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

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

Do the workouts the same way they are given. Avoid the temptation to add more exercises or sets, and don't resort to any high-intensity advanced techniques such as supersets or forced repetitions. You will soon have the opportunity to do this. For now, master the basics and work on getting your back muscles to contract and stretch with each exercise.

A set of exercises for pumping the back for beginners

Pull-ups 3 sets of 10-12 reps (wide grip) 3 sets of 10-12 reps (close grip)
Belt pull 4 sets of 10-12 times
Lower pulley to the waist 4 sets of 12 times
4 sets of 12 times
4 sets of 10-12 times

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 not so suitable 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 top part backs. 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 complex training back, stimulation muscle growth, elaboration 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 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 towards your chest (B). Do not sway or use momentum.
3. Hold for 1 second and then fully extend your arms (A). Repeat.

Exercise 10: Low Bar Pull-Ups

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.

In addition, developed back muscles help maintain the spinal column, which helps maintain posture. If you forget about your back, but pay too much attention to your chest muscles, an imbalance occurs, as a result of which the chest muscles cause you to slouch, because. stronger back muscles. We have dedicated this article to the back so that you understand its great importance and have enough knowledge to create a beautiful and powerful V-shaped figure.

In the first part of this article we will look at the most important points such as:

1. Anatomy of the back muscles and their functions.
2. Directions of development of the width and thickness of the back.
3. Training programs for beginners, intermediate and advanced athletes.

The back muscles are in second place in size after the legs, so, of course, back training should be intense and at the same time voluminous.

The back muscles occupy the entire area from the neck to the pelvis, there are many of them and they are divided into two types:

• Deep (those muscles that we cannot see).
• Superficial.

For us, the most important ones are the superficial muscles of the back - these are those that we can see:

latissimus wing muscles;

trapezius muscles;

back extensors - pillars.

Latissimus dorsi muscles- a superficial muscle that occupies the entire lower back. It has the shape of a triangle and is a relatively thin muscle. This muscle creates the width and bulk of the back and is the first thing that catches your eye.

The function of the latissimus muscles is to bring the arm to the body and rotate it inward - pronation. Pulls the body towards the arms fixed to something (crossbar, ledge) due to the strength and contraction of the latissimus muscles.

Trapezius muscles of the back– a flat broad muscle that occupies a superficial position in the back of the neck and in the upper back.

It has the shape of a triangle and is divided into three parts:

• Top part– takes a position from the neck and passes to the shoulder joint along the collarbone.
• middle part– located between the shoulder blade and the spine.
• Bottom part– is located below the shoulder blade and is a continuation of the middle part.

The function of the trapezius muscle is to force the contraction of all parts to bring the scapula closer to the spinal column, as well as to lift the scapula up and down.

Back extensors– one of the strongest muscles of this group, it is located along the entire length of the spine from the sacrum to the base of the skull. This muscle is clearly visible in the lumbar region and up to the middle of the back, two columns stretching on both sides of the spine.

The function of the extensors is to straighten the spinal column and hold the torso in an upright position. Tilts the spinal column, to the right or left, depending on unilateral muscle contraction. Participates in the breathing process by lowering the ribs with part of their bundles.

Thus, we conclude that the back muscles are quite massive and most of them are occupied by three groups (the latissimus, trapezius and extensors), the development of which will create the basis of a beautiful and large back.

Directions of development of back thickness and width

Let's start with the fact that in order to develop a powerful wide back, you need to take care of working out all parts of the back, i.e. work your back with various exercises, not just two or three. Many people see the key to a strong back in the deadlift. This exercise is basic, but basic in terms of back strength and extensor development. By relying only on the deadlift, you will not be able to build a beautiful back, because if your goal is bodybuilding (development of mass, strength, aesthetics, proportions in harmony), then the deadlift should be the third thing, or even the last.

Genetically, by nature, people may initially be given the width of their back, and its development will be easier than thickness, or vice versa. Of course, based on the emphasis you need to work on, you make width or thickness.

There are the following aspects that affect the width or thickness of the back:

• Grip width (wide, medium, narrow)
• Types of different exercises, due to which the amplitude of movement and body position are different, which affects the width or thickness of the back.

The width of the grip affects the emphasis of the load on the latissimus muscles and the load itself. The wider the grip, the more the emphasis shifts to the upper part of the lats and the more involved you will be in the work. outer part, which will develop the width. The narrower the grip, the greater the amplitude of movement and, in connection with this, the load increases, but then the biceps are more involved in the work and the load shifts more to the middle and lower part of the lats.

It would be logical that a shift in grip width does not mean that some muscles are excluded from work, while others work to the maximum limit. The whole back will work, but depending on the width of the grip, you will give priority to one or another part of the back muscles.

Types of exercises that affect the width and thickness of the back:

1. Back width– pull-ups, lat pull-downs.
2. Back thickness- horizontal rods.
3. Accented pulls– bent over rows (emphasized means that both thickness and width are worked on, but depending on the emphasis, you can work on the thickness or width of the back to a greater or lesser extent).
4. Basic movement– deadlift (powerfully affects all back muscles, but mostly on extensors and is a power movement for overall strength), bent-over barbell row (basic movement, emphasizes all back muscles).

To develop a wide and powerful back, you must build your training in a variety of ways, i.e. include in the training emphasis on both width and thickness, but what comes first in priority. Alternatively, you can alternate training in one cycle with an emphasis on width, in another with an emphasis on thickness.

Examples of training programs

Here we will describe examples of training programs for all levels of athletes, but you must remember that drawing up a program is an individual matter, so you must select exercises, grips and load accents yourself. After all, everyone’s body is different and what suits one person may not suit another person.

Complex for a beginner:

1. Pull-ups(or upper block pull): 3x8-12.

2. Bent-over barbell row: 3x8-12.

3. Horizontal pull: 3x10-15.

For a beginner this will be enough. Over time, you can add a deadlift to this routine at the end as a finishing exercise for the entire back area, but be careful, it is very easy for a beginner to overtrain.

Complex No. 1 for an average athlete:

1. Pull-ups: 3-4x6-12.

2. Bent-over barbell row: 3-4x6-12.

3. Bent-over dumbbell row: 3-4x8-12.

3-4x8-15.

Complex No. 2 for an average athlete:

1. Upper pull: 3-4x8-12.

2. T-bar row: 3-4x10-12.

3. Deadlift: 2-3x6-10.

4. Pullover on the block: 3-4x12-15.

Complex No. 3 for an average athlete:

1. Pull-ups: 3-4x6-12.

2. Pull of the upper block behind the head: 3-4x8-12.

3. Bent-over barbell row: 3-4x10-12.

4. Bent-over dumbbell row: 3-4x10-12

Please note that we are giving examples of programs, and it is not a fact that they will be suitable for you, and it may also be an easy program for you or too difficult. Always build your programs based on your individual body characteristics and physical fitness.

Complex No. 1 for advanced:

1. Pull-ups: 3-4x6-12.

2. Bent-over barbell row: 3-4x6-12.

3. Deadlift: 2-3x6-10.

4. Pull of the upper block behind the head: 3-4x10-12.

5. Horizontal pull: 3-4x10-15.

Complex No. 2 for advanced:

3-4x6-12.

2. Bent-over barbell row: 3-4x6-12.

3. Bent-over dumbbell row: 3-4x8-12.

4. Horizontal pull: 3-4x10-15.

5. Pullover on the block: 3-4x12-15.

Complex No. 3 for advanced:

1. Pull-ups (or lat pull-downs): 3-4x6-12.

2. T-bar row: 3-4x10-12.

3. Bent-over row with one arm of the lower block: 3-4x8-12.

4. Traction in the crossover of the upper blocks, in a vertical position: 3-4x12-15.

5. Deadlift: 2-3x10-12.

There are many complexes; we have given as an example just a drop in the ocean. You can try one of our complexes or create your own, depending on your physical fitness. You can also focus on the width or thickness of the back and, depending on this, build a workout, divide the training for the width and thickness of the back by day, or divide the training into a day of vertical pulls and a day of horizontal pulls.

Exercise technique and nuances

Pull-ups and overhead rows

Pull-ups and lat pull-downs are great basic exercises for the upper back and lats. No matter how many people consider only deadlifts and bent-over barbell rows to be basic movements, this is a mistake. Deadlift more strength exercise and traumatic, if your goal is a beautiful wide back, then pulling it up and replacing it with a pull-down of the upper block are simply irreplaceable basic movements.

Performing the exercise:

1. Take the starting position, grasping the bar with a comfortable grip (medium, slightly wider than shoulder width, wide) and remember that the wider the grip, the more the latissimus muscles will engage, but the less amplitude.
2. As you inhale, pull your chest toward the bar, contracting your back muscles and squeezing your shoulder blades together. The back should be flat and arched in the lumbar region. You should concentrate specifically on the work of the back muscles and use them to perform the movement, and not use your arms.
3. As you exhale, slowly and under control, stretching your back muscles, lower yourself down, but do not touch the floor with your feet and do not relax your back muscles at the lowest point.
4. After completing the required number of repetitions, carefully taking the starting position, release the horizontal bar.

Nuances and variations:

If you cannot yet perform pull-ups due to lack of preparedness, you can replace them with overhead pull-downs. This exercise also targets the same muscles, but the difference is that you do not do it with your own weight and do not pull your body to the bar, but the bar to your body. The technique is the same, the back is straight and the lumbar region is arched.

Alternatively, you can use reverse-grip and narrow rows. They also work the upper back powerfully and even better by increasing the range of motion, but the load shifts to the middle and bottom of the lats.

The one-arm lat pulldown effectively works all parts of the lats and allows maximum concentration on the left and right parts separately, but it is better used as an addition to the basic movement.

Using an open grip for pull-ups and rows will take the pressure off your biceps and allow you to focus more on your back.

Bent-over barbell row

Another irreplaceable basic exercise– bent over barbell row. It should always be part of your back workout because... works both the lats and the entire upper back.

Performing the exercise:

1. Take the starting position, grasping the barbell with a medium grip, tilt your body forward 30-45 degrees, move your pelvis back, bend your legs slightly at the knees in order to stabilize the body. Watch your back so that it does not slouch and always remains straight.
2. As you inhale, by contracting your back muscles, pull the barbell to your lower abdomen and hold for a second. The bar should always go strictly along the legs to the lower abdomen.
3. As you exhale, lower the barbell under control along your legs, stretching your back muscles, but do not throw weight at the lowest points, relaxing your back muscles. As soon as you feel that the muscles will relax further, pull the barbell up.
4. Do the required number of repetitions, taking the starting position, place the barbell on the floor or racks.

Nuances and variations:

One variation of this exercise would be the T-bar row. Its advantage is that the bar is fixed and you don’t have to spend extra effort balancing the weight. There are also T-reefs with a special emphasis for the chest, which completely eliminates unnecessary muscles from working, and you can focus strictly on your back.

Bent-over row of the lower block to the waist great option as a change. Due to its execution in a block simulator, it gives a specific load, creating resistance at any point in the movement. This exercise is subtle and very difficult to focus on the desired muscles, so take a moderate weight and concentrate as much as possible on working the back muscles.

In all options you can use reverse grip, this will put a little more stress on the biceps, but by doing the exercise with feeling, you will work not only your upper back with this grip, but also the middle and lower parts of your lats.

One-arm dumbbell row

If you want truly big lats, then you need to include this exercise in your workouts. By performing the movement technically and with precision, you will work all parts of the latissimus muscles.

Performing the exercise:

1. Take your starting position. With your free hand and the same leg, rest on the bench, the opposite leg rests on the floor, and with the opposite working hand, take a dumbbell of the desired weight. Watch your back so that it is always level and slightly arched in the lower back.
2. As you inhale, pull the dumbbell powerfully and under control toward your thigh, contracting the latissimus muscle as much as possible.
3. As you exhale, slowly stretch your lat, lowering your arm down. Once you reach the point of maximum stretch, repeat the upward movement.

Do the required number of repetitions.

Nuances and variations:

For variety, use dumbbell rows with two hands while lying on a bench with an incline of 15-20 degrees and lower block rows with emphasis on the bench.

For maximum effect from the exercise in the positive phase, contract the muscles as much as possible, bringing the dumbbell as high as possible, and stretch the lats as much as possible, moving the dumbbell slightly forward at the lowest point.

While performing, watch your breathing and do not allow the body to sway or make unnecessary jerks in order to maximally load the back muscles.

Horizontal block thrust

This is not the most important, but effective exercise. It works the middle of the back and the lower part of the latissimus muscles. It can be performed both in a heavy power manner and in a pumping manner.

Performing the exercise:

1. Take a position on the seat of the exercise machine, rest your feet against a special support, straighten your back, and bend slightly in the lumbar region.
2. As you inhale, take the handle of the exercise machine, powerfully pull it to your lower abdomen, moving your elbows back (note, we say elbows and not arms because in this movement you can pull with your hands, which will reduce the effectiveness of the exercise) and bringing your shoulder blades together with the force of muscle contraction backs.
3. As you exhale, stretch your back muscles as much as possible, returning the handle back.
4. After completing the required number of reps, return the handle to its place and rest for 1-2 minutes before the next approach.

Nuances and variations:

Use different handles and different grips for variations. You can also use a one-arm row.

Avoid swinging your body while performing the exercise, because this may cause injury to the lumbar region.

At the peak point of maximum contraction, hold for 1-2 seconds, which will provide additional static load for the muscles.

Deadlift

Whether or not to include this exercise in your training is up to everyone, but you don’t have to use it to build your back.

Performing the exercise:

1. Take the starting position, holding the barbell shoulder-width apart, do a small squat, bending your knees, move your pelvis back, and keep your back strictly straight and fixed.
2. As you inhale, lift the barbell along your legs. First, you straighten your legs, bringing them into a straight position, and immediately complete the movement with your back, straightening your lower back and bringing your whole body into a vertical position.
3. Then lower the bar along your legs by stretching the back extensor muscles. As soon as you touch the floor, repeat the movement.
4. Having completed the required number of times, carefully place the barbell on the floor, taking the starting position.

Nuances and variations:

There is one effective variation of this exercise - the deadlift with dumbbells, but in a strength sense it will lose its advantage.

This movement must be performed strictly technically, because... It's a very difficult movement and it's very easy to get injured.

Before performing this exercise, pay attention to warming up.

This movement includes working not only the back, but also the legs, because at the beginning of the movement the lifting occurs due to the legs. To exclude your legs from the movement, perform the exercise in the negative phase up to the level of your knees, then you will perform it only at the expense of your back.

Perhaps we will stop at this list; of course, there are still a lot of movements and exercise machines that allow you to work your back muscles, but all of the above are classics and the basis for building a powerful V-shaped back.

It is not necessary to cram all the movements into one workout; create your own program of 3-5 movements and work with them for 2-3 months, then change or alternate from training to training. May the power of testosterone and willpower be with you, friends! Good luck!

Mistakes in training the latissimus dorsi muscles and their solutions

The back is the rear, and the more reliably it is covered, the more confidently you can move forward. However, not everyone likes to perform heavy barbell rows on the back, preferring lighter exercises for the chest, abs and biceps. But if you want to look like a real man, and not a beach boy, you will definitely have to pay increased attention to training your back. How to pump up your back in the gym, while avoiding the most common mistakes, will be discussed in my story. The most interesting things about training and sports nutrition on my telegram channel

Muscle mass is influenced by fashion, as is the width of pants. And if in Arnold’s time, the main ones were the pectoral muscles and biceps, then with Lee Haney’s accession to the throne of Olympia in 1984, the situation changed. Well-developed latissimus dorsi muscles earned him the nickname “Black Butterfly” and 8 Sandow figurines on the mantelpiece.

And when Lee Haney came to replace him, seizing the throne for another 6 long years, a wide back became the main attribute of every bodybuilder who dreams of winning competitions. And although Yates's nickname, the "British Bulldog", was not as poetic as his predecessor, his huge latissimus dorsi muscles, coupled with his incredible overall muscle mass, irrevocably turned the course of bodybuilding history.

Many years have passed since then, but Dorian Yates remains an unsurpassed expert in the field of lat training, and in this story, I will remember him more than once.

And then came the era of “The King” Ronnie Coleman, whose breathtakingly wide back, in general, became the standard for the development of this muscle group. The conclusion from all this is this: the chest, arms, and abs are really important muscles, but it is a wide and powerful back that separates a boy from a real man.

Unfortunately, most gym goers think differently. The question “how to pump up your back” is asked on the Internet two times less often than about the pectoral muscles and three times less often than about the arms. And as a result, the less people are interested in back training in the gym, the more mistakes they make in building it. Here are the most common of them:

Wrong emphasis in a back training program

When we come to the gym, we want to see the results of our dedicated work quickly. And simple everyday logic tells us that when training any muscle group, we need to pump up the segment that is the most mass-forming. Approach, so to speak, weight gain from the point of view of the ratio of time spent in the gym to the final result.

To pump up broad shoulders - you need to - you need to give priority to exercises on incline bench to pump up the triceps - do exercises for a long beam, the same, for example, and so on.

But in order to build a wide back, most of your back training in the gym will have to be devoted to exercises for the lats, because the larger they are, the wider the back. This is the strategy for developing this muscle group, allowing you to pump up your back quickly.

Yes, but what should we do with other back muscles: round, rhomboid, trapezius, extensor muscles, lumbar and even rear deltoids, they also need to be pumped? And so a dilemma arose: on the one hand, you need to pay great attention to training the lats, and on the other hand, pump up your entire back, not forgetting about the trapezius and. Which exit?

Output 1: To pump up your back, preference should be given to pull-ups rather than lat pull-downs. , pull-ups on the horizontal bar are the best exercise for the back. There are more than 20 varieties of pull-ups on a horizontal bar, or at least in a gravitron. Using one version or another, you can load the latissimus dorsi muscles from different angles. Powerful lats are great, but they should also be long, and doing pull-ups on a horizontal bar with a medium grip will help make them long.

Exit 2: basic back exercises stimulate muscle growth well, while, in addition to the lats, they also load all other parts of it. in a slight tilt affects, rear delts and round muscles of the back. The same can be said about the T-pull. The deadlift, in addition to the back extensors, lumbar spine and much more, well loads the upper trapezius muscles. In other words, in a mass back training complex, there should be fewer exercise machines, and more basic exercises with a barbell and dumbbells.

Exit 3: The angle of inclination, width and shape of the grip when performing back exercises must be changed at each workout. Only by changing the direct grip to the reverse grip in the bent-over row of the barbell to the belt, we good exercise on our backs, we can turn it into the best. And this is not just a ringing epithet. The same science calls this version of the deadlift the second most effective back exercise after pull-ups. And it was invented by none other than Dorian Yates himself.

Conclusion: Back training in the gym (and not only) must be approached from the point of view of economic feasibility. This means you need to give priority attention, since these muscles are spinal-forming.

Back workout without wrist straps

The strength of a chain is determined by the weakness of its weakest link. This statement very accurately characterizes another mistake in training the lats. When performing any exercise on the back, we hold the barbell, dumbbells or the handle of the exercise machine with our hands. And you don’t need to be a great expert to understand that the muscles of the hands are much inferior in strength and endurance to the muscles of the back, which means they get tired faster.

The most effective are not the first, but the last repetitions in the approach. This means that weak biceps and forearms, giving in before strong latissimus dorsi muscles, simply do not allow them to be loaded 100%, for example, in the same pull-ups on a horizontal bar.

Exit: everything is very simple - you need to pump your back using wrist straps. This problem is also relevant for men, but for women it is doubly important. The reluctance of the fair half of humanity to use rough wrist straps is caused by the fact that they sometimes leave bruises on delicate women’s wrists. That's why women don't use wrist straps in the gym.

And God bless her with her back, but performing exercises on the lats without straps leads to an increase in the volume of the muscles of the forearms. Therefore, for women in the gym, if they do not want to look like Popeye the sailor, I highly recommend training your back with wrist straps.

Conclusion: wrist straps are a simple and cheap device that can significantly increase the effectiveness of lat training. They must be used.

Violations of the technique of performing back exercises

The larger the volume of a particular muscle group, the stronger it is and the more weight it can be bombed with. But hand in hand with the amount of weight of a barbell or dumbbell there are always sprains and injuries. If the technique of performing back exercises is violated, the muscles of the lower back, neck muscles and spine are most often affected. To protect yourself from injury and at the same time become the owner of a wide and powerful back, you need to follow three simple rules for safe weight training of your back:

• DO NOT ROUND YOUR BACK. The back in all exercises without exception should be either straight or in a slightly curved position (pelvis forward, shoulders back). Rounding the back while performing heavy basic exercises leads to spinal injuries of varying severity.
• DO NOT USE CHEATING. In any case, in basic exercises, because when cheating by pulling a barbell to the belt, the load goes into the lower back muscles. At the same time, the latissimus dorsi muscles are underused, and the risk of getting a lower back injury increases significantly. If you can't live without cheating, use it in back exercises using free weight machines or exercise machines. For example, in .
• KEEP YOUR HEAD IN LINE WITH YOUR BODY. When doing bended back exercises, you should not lift your head. When you stretch your neck upward (to look in the mirror, for example), the position of the cervical vertebrae is disturbed, and when you lower it, an involuntary rounding of the back occurs. The danger of neck injuries is that they are very difficult to identify, since they cause disruption in the functioning of completely different muscle sections (arms, shoulders and even the pelvis).

IMPORTANT: When performing back exercises with maximum working weight, use a weightlifting belt; it will protect you from injuries to the lower back muscles. To minimize the risk of cervical injuries, observe your technique in the mirror for performing back exercises from different positions, identifying weak spots.

And only after working out the ideal movement technique, increase the weight of the weight. Well, and most importantly: do not chase the number of weights on the barbell. A strong back is cool, but a healthy back is a hundred times cooler.

I suggest you watch Dorian Yates’ master class on the technique of doing back exercises and learn more secrets about back training:

back workout video 1:

Conclusion: The correct execution technique must be used when performing absolutely all exercises, but when performing exercises on the back, especially when bending over, you need to be doubly careful.

Shortening the amplitude in exercises for the lats

Incomplete range of motion is another mistake in lat training. For a long time I did this myself, because I always considered the amount of working weight to be a measure of toughness, and not some kind of amplitude. And it’s not surprising that despite using a back belt, my lower back constantly hurt. It’s normal to squat, and so do I, naturally. could not. I had to look for a way out...

And the solution, as it turned out, was nearby - reducing the working weight and increasing the usual range of motion. It is enough to watch any professional bodybuilder training his back in the gym to notice two significant differences in the way he performs exercises for the lats compared to ordinary gym goers.

1. Maximum extension of the amplitude in back exercises

Watching the stars train, I often saw how they, having hung huge weights on their belts (or placed chains around their necks), did pull-ups on the horizontal bar at half or even a third of the amplitude. Well, why embarrass yourself, I thought, if you can’t do pull-ups normally on a horizontal bar with weights, do pull-ups without it.

But one fine day I saw the light, realizing that this type of pull-up does not involve using the full trajectory of movement at all. The essence of pull-ups with weights is to lengthen the lower part of the trajectory with the help of weight, because additional weight is added to the weight of your own body. Under the load, the body goes below the usual point, stretching the latissimus dorsi muscles more than usual.

In other words, the goal of such pull-ups on the horizontal bar is not to pull yourself up, but to stretch. It's simple but effective method stretch the latissimus dorsi muscles, making them really wide. But this technology for lengthening the trajectory should be present in all back exercises without exception. Consciously moving your arms down/forward/up in the lower phase of the movement perfectly stretches the back muscles and stimulates muscle growth.

2. Bringing your shoulder blades together while performing exercises for the back muscles

Each muscle group has a point of maximum tension (peak point). Its beauty lies in the fact that at this point in the trajectory the largest number of muscle fibers are involved in the work. For the biceps, for example, this happens when the wrist rotates outward. Because everyone who wants, anyone experienced trainer will advise you to perform exercises with supination.

But the latissimus dorsi muscles experience the greatest load when bringing the shoulder blades together. Reaching the peak point of lat contraction is a sign of the quality of a perfectly executed back exercise. Because no matter how many weights you hang on the barbell, without bringing your shoulder blades together, it is very difficult to pump up a wide back.

Exit: The philosophy of back training, as well as the usual technique of performing exercises, will have to be reconsidered. Maximum stretching of the lats when lowering the weight and retracting the shoulder blades when lifting are two starting points for building a wide back.

Conclusion: The amount of working weight is an important parameter for building a wide back, but the amplitude of movement is of paramount importance.

No back stretch

This back training mistake is, in my opinion, generally ignored by most gym goers. A few seconds spent hanging on the horizontal bar is the maximum that is usually done after performing back exercises. But as you probably already understood from the previous point, stretching your back is the cornerstone of giving it an ideal shape.

I suggest watching a video where Dorian Yates again gives advice on training your back. And he shares his backbuilding experience with Kai Green himself and his then coach Oscar Ardon. And although Green’s back, in my opinion, is not at all inferior to Yates’s, he listens very carefully to the recommendations of the 6-time Mr. Olympia, “Predator” Kai Green:

back workout video 2:

The reason I spend so much time talking about this is because Yates strongly recommends that Kai Greene begin his lat training with a pullover exercise designed to stretch the lats to their maximum. This means that exercises for stretching the lats must be included in your back training program. But what if your gym doesn’t have such equipment?

Exit: You can purposefully stretch your back muscles in the gym using two other equally effective exercises:

This is practically the twin brother of the well-known exercise, which many mistakenly consider an exercise for expansion. chest. But tilting the bench down transforms the pullover from a useless chest exercise into a truly excellent back stretch. Another advantage of the upside down pullover is that, in addition to the latissimus dorsi muscles, the serratus muscles are also included in the work.

It is quite difficult to target these small muscles in any other way, but this exercise copes with this task perfectly. You can stretch your back muscles in this way with a barbell, a dumbbell, and even using a lower crossover block; experiment to see which method suits you best.

This exercise, in its biomechanics, is a mirror image of the previous movement, but differs from it: firstly, in a lower level of isolation, since the legs are involved in the work, but secondly, in a more comfortable way of performing it.

And again a short video story, this time performed by Denis Borisov about correct technique doing this back exercise:

back workout video 3:

And don’t forget about the simplest and most natural way to stretch the latissimus dorsi muscles, like a regular hang on a horizontal bar. But in order for this method of stretching to give a noticeable effect, you need to hang on the horizontal bar while straining your back muscles and the time of such pastime should be at least 45-60 seconds.

Conclusion: The back training complex of any professional bodybuilder necessarily includes, in addition to the usual traction exercises for the back, also stretching exercises. It is for this reason that their backs are distinguished not only by large muscle mass, but also by excellent shape.

Performing lower back exercises at the beginning of a back workout

Very often in life, the first step determines all subsequent ones. The situation is similar in the gym. The first exercise of the mass back training complex allows you to use the body's resources in full, reducing them with each approach. And if in the first point we found out that the main exercise for the back is the good old pull-ups on the horizontal bar, then you need to start training your back with them. This is logical and reasonable from the point of view of the body's resources used.

But it's not only that. You can start training your back with lower back muscle exercises (deadlifts, bending over with a barbell, hyperextension with weights), but only if strength indicators are more important to you than muscle mass. These are also exercises for the back, but they affect very small muscle sections: extensor muscles, lower back muscles, hamstrings and gluteal muscles. Deadlifts are generally one of the best exercises in bodybuilding, but they are not suitable for building the latissimus dorsi muscles.

In addition, by loading these muscles, especially the lower back muscles, at the beginning of training, it will no longer be possible to effectively perform other back exercises (horizontal rows, for example).

This “putting the cart before the horse” technique is reminiscent of the most popular one, which is to perform abdominal exercises at the beginning of a workout in the gym. Having tired, as in our case, the small muscles and overloaded the large nerve nodes, after performing abdominal exercises at the beginning of the lesson, one can only dream of good results in squats and vertical presses.

Exit: exercise for the lower back muscles must be included in the back training complex. But they should be performed either as a light warm-up at the beginning of the lesson, or with full dedication and with a normal working weight, but at the end of the workout.

We should also not forget that the deadlift in all its varieties is one of the most difficult and traumatic exercises. By moving the deadlift to the end of the back training complex, the risk of injury can be significantly minimized, since tired muscles and the central nervous system will no longer allow the use of such working weight as at the beginning of the session.

Conclusion: back training in the gym has its own logic and internal structure. You need to start with the largest and most important muscles, the latissimus, and end with the muscles of the second echelon.

I hope the information contained in my article will be useful to you and will allow you to build a wide and powerful back. May the force be with you. And the mass!