Effective back exercises in the gym. Basic exercises for gaining mass

It’s difficult to pump up a sculpted V-shaped back without a machine. Basic and targeted exercises will make it wider and more massive. Do a back workout in gym using different exercises, alternate them, and then the result will come in the form broad back for men and fit for women.

Strength practice involves in the process back extensors, glutes, quadriceps. Participating: biceps femoris, semitendinosus, semimembranosus, forearms. The technique stimulates the growth of the trapezius more than it loads the lats, but it perfectly strengthens the rectifiers. We work with pancakes weighing 20 kg.

1. The feet are wider than the pelvis and turn outward.
2. We hold the bar with a pronated grip close to the body. In the initial phase, it literally slides along your legs. Shoulders above the apparatus, gaze directed upward.
3. We slowly squat deeply and stand up. After the projectile passes the knees, straighten the body and bring the shoulder blades together.

Bent-over row

Adds volume lateral muscle, pumps large round, rhomboid, trapezius.

1. We take the barbell with a straight grip with a slight inclination. The lower its angle, the more actively the latissimus muscles work.
2. We lean forward and, with our elbows pressed, pull the projectile towards the body.
3. At the top it strains the shoulder blades, lower it.

• Men: 10 x 9, weight 20 – 40 kg;
• girls: 8 x 3, weight up to 20 kg.

Pull-ups in Smith

They are . Accent- latissimus muscles. Additional– dorsal deltoid, trapezius, diamond, teres major, biceps. The practice is similar to the lat pulldown. Indicated for those who are not friends with the horizontal bar and avoid loading the spine.

1. The bar is in the center of the belly. Lying down, we hold ourselves with a direct grip.
2. We stretch our legs forward with emphasis on the heels.
3. Raise your sternum to the bar, and after a pause, lower your torso until your arms straighten. The task is to touch the crossbar.
4. We relax the muscles at the bottom point and while holding at the top.

Minimum 10 pull-ups. Girls break down the required quantity for 2 sets.

Smith Bent Over Row

Basic technique for pumping latissimus, teres major, biceps, trapezius, rhomboids, erector spinae.
The essence of technology– complete reduction of the shoulder blades.

1. IP – legs bent at the shoulder line, torso protrudes forward, gaze upward.
2. We grab the bar with an overhand grip.
3. We squeeze with straight arms. Depending on the position of the hands, the load is focused on different areas of the back.
4. Bend at the waist almost parallel to the floor. Grif gets his knees. Keep your back tense until the end of the set.
5. Moving your elbows back lateral muscles lift the projectile to the center of the abdomen. We hold the load with our forearms.

Keep your lats in peak contraction for 2 seconds.

We lower the projectile under control. After each take we put him on the floor. For heavy weights we use gymnastic belts.

T-bar row with variations

Muscles: lateral, trapezoid, rhomboid, teres major, dorsal deltas, biceps.
The best technique for a V-tapered back. We string pancakes on one side and rest the opposite end of the bar against the wall. Large disks interfere with work. It is better to choose thick weights with a smaller diameter. Alternative— several weights of 10 kg each.

1. We pass the rod between our legs and grab it wide grip closer to the disks.
2. Keep your back straight and your stomach in static tension.
3. Using the back muscles (not the biceps), we pull the discs towards us up to the chest. It is important to keep your elbows close to you.
4. At the top point we pause and lower the load. In the lower position he feels a muscle stretch.

Reclining row. The technique is identical, only the chest is pressed to the plane of the simulator. Relevant for athletes with lower back problems.

Pulling the projectile with a neutral grip. We cling symmetrically to the handles with a closer location. We work according to the scheme.

• For girls: weight up to 15 kg, 13 x 3-4 sets;
• for men: 25 kg, 15 x 4.

Detailed video about the T-bar pull:

Upper block pull

Targeted weight bearing exercise latissimus, brachioradialis, biceps, teres major, rhomboid. The scapular area of ​​the back is worked out as much as possible.

1. We sit down, hips under the cushion, feet in line with the shoulders resting on the floor.
2. Using an overhand grip, wrap your palms around the bar. The elbows are bent, the forearms are symmetrical, the head is slightly lowered, the gaze is fixed.
3. With shoulder blades pulled together, pull the rod behind your head until it touches the back of your head, and extend your arms.
4. In the process, we make arched movements with our elbows towards the body.

Features of execution of this exercise for the back in the gym for men and women:

• The cable is always in a vertical plane.
• We pull our elbows along one trajectory.
• Only your hands should not be allowed to work.

At correct technique The entire back is evenly loaded. Just lose weight and the sensations in your body will change.
For muscle growth 9 times is enough. We perform exercises with different handles.

The quality of working out the latissimus muscle depends on the length of the grip and the position of the wrist.

Isolating for the lateral muscle.

1. We sit down on the adjusted seat. In the process, the hands should be at waist level.
2. We strongly pull the handles towards ourselves with our elbows pressed.
3. Only the back works. We do not move the body back.
4. We return our hands to the IP and immediately repeat.

• For girls: 12 x 3;
• men– 15 x 3-4.

Targeted exercise to develop the trapezius.

A barbell with a curved bar is popular to avoid pressure on the groin.

1. We put on a safety belt, straps or hooks. Feet narrower than shoulders, hands wider.
2. With your shoulder blades pulled together, remove the bar from the rack, wrapping your thumb around the base towards you.
3. First, we lower our shoulders down (the trapezius stretches), then we pull up, trying to reach our ears. To engage muscle fibers in the process, we work our shoulders in a circle.

Shrugs behind your back

Active: top part trapezius, lateral. Difficult practice performed with light weight.

1. We install the barbell at the bottom of the power rack so that the bar is above the knees.
2. We turn our backs to the simulator. Place your feet narrower than your hips, and your arms wider.
3. We strain our back, pull our chin up, and bring our shoulder blades together.
4. We straighten the body, then proceed similarly to the previous technique.

Shrugs lying down

Accent: pectoralis, trapezius, deltoids, forearms.

1. We perform it in a power rack on a flat bench.
2. We fix the limiters 10 cm below the virtual line that forms when the arms are straightened.
3. Palms down, shoulder width apart, grasp the base and remove it from the support.
4. Straighten your back pressed against the bench, lift your shoulders off the surface.

• Men: weight up to 30 kg, 15 x 34;
• women: total weight - 15 kg, 13 x 3.

They are the second largest muscle group in humans, consisting of the latissimus, trapezius, rhomboids and erector muscles. Of course, back training requires special approaches, which we will discuss in detail in this article.

Important Principles

Back training can be combined with pumping triceps, biceps or shoulders. Experienced athletes should set aside one day for solo training. The exercises used during the development of this muscle group are considered one of the most traumatic in bodybuilding, and therefore all of them must be performed with proper technique, optimal weight and a companion who can protect you in a dangerous situation. Beginners are not advised to perform more than 2-3 exercises per workout, or use heavy loads.

It is also worth mentioning that back training should not be combined with other large groups (chest, legs), since you will not be able to achieve maximum results in increasing strength and muscle mass. Next, we will talk about what movements are best done on a specific muscle that is part of the spinal group.

Lat

Training the latissimus muscles allows you to make your back wider and thicker. In general, these are the same muscles that give the torso a V-shape. If a person is genetically predisposed to narrow shoulders, this exercise will be a real salvation, since working out a certain area will correct this problem. If you need a valid back training program, consider the following exercises:

1. Bent-over barbell row. You can see the technique below in the photo. To avoid cheating (i.e. the help of other muscles in performing the exercise), you can rest your head on a soft support. The ideal movement for adding volume to the lats.
2. Pull-ups. One of the most important basic exercises. You need to remember 2 principles that affect the development of a particular muscle group. Firstly, with a gradual narrowing of the grip, the load on the latissimus muscles decreases. Secondly, the movement should be smooth, without unnecessary jerks, which will save you from cheating. To enhance the effect, you can use various weighting agents.
3. Bent-over dumbbell row with one arm. By performing the exercise correctly, you can achieve maximum load along the entire length of the muscle with full stretching and powerful contraction.
4. Top pull. Is one of the most effective exercises. Its implementation is more convenient than pull-ups, as it makes it possible to move the angle in different directions, which helps to affect additional muscle bundles. Back muscle training must include this exercise.
5. Pulling a block to the waist while sitting. This movement allows you to give your back visual width. In addition, it also engages (slightly) the pectoral muscles.

Trapezoidal

These muscles are important for every bodybuilder who strives for maximum aesthetics and harmony of his figure. In principle, you can pump them up with one exercise:

• Shrugs. You can see the execution technique below. This exercise allows you to develop the trapezius muscles in isolation to the desired level. You can do it with both a barbell and dumbbells. Perform this movement and you will definitely improve your size and strength.

Lower back

Your back workout should always include lower back exercises at the end of your workout. What to do to load this area?

1. Hyperextension. This exercise allows you to maintain muscle tone, does not overload the joints, and also makes it possible to strengthen the tendon corset of the spine. It is often recommended for people with weak backs and beginners.
2. Deadlift. One of the most important basic exercises in bodybuilding, which involves many muscle groups, allowing you to proportionally develop your back, legs and arms. For beginners, this movement is one of the priorities; it has a positive effect on the entire body (see photo below).
3. Bend forward with a barbell. It is considered the best exercise for working out the lower back. Performed at the end of the workout.

Back muscle training

Of course, there is no universal program for pumping up the back, since each person is individual. However, we will now give several examples that allow you to combine the work of several muscle groups. Well, let's begin:

1. Back-biceps workout:

• Wide grip pull-ups (4 x 12).
• Lever rod (4 x 8).
• One-arm dumbbell row (3 x 8).
• Barbell curls for biceps (4 x 10).
• Alternating arm curls with dumbbells (4 x 12).
• Exercise on a Scott bench (3 x 8).

2. Back-triceps workout:

• Top link (4 x 12).
• Deadlift (4 x 8).
• T-bar row (3 x 10).
• Pull-ups (3 x max).
• French press (3 x 10).
• Bench push-ups (3 x 20).

3. Targeted back training:

• Bent-over barbell row (4 x 8).
• Lever rod (3 x 12).
• Dumbbell row (4 x 8).
• Top link (3 x 12).
• Pullover (3 x 12).

These programs are quite effective if used for 3-4 months. However, the exercises need to be changed from time to time so that the muscles do not adapt to a certain type of load.

Back workout for girls

For those representatives of the fair sex who strive to get an ideal figure, back training is a very important element of training. The body needs to be developed harmoniously, and not just to pump up the buttocks and abs. Do not forget also that a detailed back visually makes the waist much narrower. What girl would be bothered by this? Let's take an example of a program from Alla Semenova, a successful Ukrainian bikini athlete:

• Warm up.
• Top link - 4 x 12-15.
• Pull-ups (possible with a counterweight) - 3 x 10.
• Bent-over barbell row - 4 x 12-15.
• Dumbbell row - 4 x 12-15.
• Deadlift - 4 x 12-15.

Generally, back-shoulder training is the most effective combination. Let's move on to training at home.

Home workout

If you do not have the opportunity to visit the gym, then no one will stop you from working out at home. It is worth noting that among the minimum equipment you need 2 collapsible dumbbells from 8 to 25 kg. We will not describe the programs. Here are just some great exercises:

1. Pull-ups.
2. Various exits (by force, with one hand, officer).
3. Dumbbell row.
4. Shrugs with dumbbells.
5. Hyperextension.

Of course, a set of these exercises will not allow you to achieve maximum results in gaining muscle mass and increasing strength, but it will give you the opportunity to constantly be in good shape and in good physical shape.

How to speed up muscle growth?

At the end of this article, we decided to write about an interesting sports science experiment that really works for many people (especially more advanced athletes). Many people already know that genetics is often an important factor in bodybuilding. As a rule, human genes “sleep”, turning on only under powerful strength training. Numerous studies have shown that for beginners training programs Only the first 2-3 weeks really work (effectively). Subsequently, the performance decreases further and further.

This is where science comes to the rescue. Experts have suggested training options that make your back much wider and thicker. The first tester of this technique was the multiple winner of the Mr. Olympia title, Ronnie Coleman.

What is it? The whole point is cyclic training, in which the bodybuilder has to alternate between varied workouts: pumping and strength training with a small number of approaches and huge weights. In practice, this has brought many athletes remarkable results that they did not even expect. The fact is that muscle growth has accelerated significantly (the same goes for strength and endurance). This method gained its greatest popularity at the time when contrast training began to be used as part of a weekly microcycle. Today this is one of the most effective programs. Try it for yourself and you will see an improvement in your performance.

Conclusion

The back is the largest muscle group of the upper body. Its development should occupy a significant place in the training process. It is this that allows you to get that coveted V-shaped torso.

In this article we have discussed many acting exercises and programs that you should definitely try. As we have already said, it is better to do the back on a separate day or combine it with triceps/biceps/shoulders.

Training "chest - back" or "back - legs" will not be a very good choice (except for beginners who have just started going to the gym), since working out two large muscle groups at a time will not allow you to achieve maximum results.

Our spine is under constant load. In a sitting position, it can withstand about 20 kg of weight, in a standing position - from 8 to 15, and in a lying position - from 6 to 9 kg. In fact, our back does not rest, which is why it is so important to transfer part of the load to the muscles. This is especially true for people who lead a sedentary lifestyle.

Weak muscles are unable to support spinal column, and this threatens with poor posture and the development of serious diseases of the musculoskeletal system. How to avoid this? It is necessary to visit the gym in order to strengthen the muscle corset, which will relieve the spine a little and make the body strong and slender. All the subtleties of working out the spinal muscles will be discussed further.

Who are the best back exercises for?

The back muscles of girls are initially less developed than those of men. A characteristic feature of the fairer sex is narrow shoulders and rib cage, wide pelvis and hips. On the contrary, men have wide shoulders and a narrow pelvis. That is why the exercise program for them is different.

Women's complex

If a woman wants to strengthen her back muscles, correct her posture you need to visit the gym at least 2 times a week.

The larger the breasts, the higher the risk of developing postural defects and spinal diseases.

Basic exercises for women:

Don't bend your arms!

1. Shrugs

The trapezius muscles are formed.

If you are a beginner, take dumbbells with minimal weight, arms along the body. Raise your shoulders as high as possible, but do not bend your arms. At the highest point, hold for 5 seconds (A), return to the starting position (B).

1. Reverse Grip Bent Over Row

Take dumbbells (2.5-3 kg) from below, with your palms facing your face. Bend your body forward so that an angle of 45 degrees is formed. Raise both arms in different directions, making sure that they do not bend at the elbows.

Do not arch your back; your spine should be straight; this can lead to poor posture.

1. Alternating bent over rows

The latissimus dorsi muscles are worked, while the load on the spinal column is reduced.

2 starting position options:

• Turn sideways to the bench, rest your right knee and hand on it. Bend your torso, put your left leg back.
• Both limbs are on the floor, you need to move forward and bend your right leg slightly. With your right hand, lean on the bench and tilt your torso.

Take a projectile weighing no more than 3 kg in your left hand. As you inhale, raise your hand to your stomach or slightly higher. At the highest point, hold for 5 seconds, bringing your shoulder blades together. As you exhale, return to the starting position.

Your back and legs should be straight. Only the hands work, the body remains motionless.

1. Deadlift

almost all muscles work

Stand with your knees slightly bent at shoulder level, toes straight or slightly outward. Lower yourself to the bar, straight back, take the apparatus with your palms facing your face.

Lift the barbell off the floor by tensing your hips, and smoothly straighten your back at the same time. Don't strain your arms, think of them as ropes. At the highest point, squeeze your shoulder blades together, straighten your shoulders, chest and then your knees.

In order to lower the projectile, first bend your legs, move your pelvis back and smoothly tilt your torso forward. The bar moves vertically, along the line of the shins and hips.

Don't round your back, tense your abdominal muscles.

Video of effective exercises to strengthen girls’ backs:

Complex for men

1. Pull-ups

The broad back muscles and biceps are trained.

Grab the bar with the backs of your hands facing you. The distance between the limbs is at least 30 cm, so the latissimus muscles will receive good load. The legs are bent at the ankles and slightly bent to prevent jerking.

As you inhale, gently pull your chin towards the bar, by tensing the muscles of your back and arms, and exhale. Stay in this position for 5 seconds. Inhale again and slowly lower yourself down.

Don't relax or raise your shoulders. The beginning of the lift occurs due to the back muscles, and at the top point the biceps work.

If you find it difficult to perform this exercise, use a special counterweight. If pull-ups are easy, increase the load by wearing a specially weighted belt.

1. Barbell deadlift

your back should remain straight

This exercise involves numerous joints and almost all muscle groups.

Stand – feet at shoulder level, toes pointing straight, you can turn them slightly to the sides. The position should be as stable as possible. Bend your legs and lower yourself towards the bar, keeping your back straight, take the apparatus with your palms facing away from you (direct grip). The upper limbs are 20-25 cm wide. The body is lowered forward, the spine is straight, the shoulder blades are shifted.

Start lifting the barbell using the efforts of your hip muscles, without moving your back. First, raise your torso, and only then straighten your knees. Lower the projectile vertically (along the line of the hips and shins).

1. Bent over barbell lift

The broad muscles of the back, arms, and trapezius are trained.

The starting position should be stable, legs slightly apart, knees bent. Bend your body over and grab the barbell with straight hands, with the back of your hand facing you. Level up, lift the projectile.

Then you need to tilt your body 45° and slightly bend your back in the lumbar region, holding the projectile in your hands opposite your knees. The lumbar muscles are tense.

Raise the barbell to your lower abs, while pulling your elbows back and lifting them as high as possible. This is how the back muscles will work, not the biceps. Hold at the highest point for 5 seconds and return to the starting position.

Do not move your legs or head while performing the exercise. The distance between the hands should be 25 cm. In order to engage the trapezius, bring your shoulder blades together at the highest point.

Video on how to pump up your back muscles:

Universal exercises for the back

Male and women's complex can be supplemented with the following exercises:

• Hyperextension

The muscles of the lower back and the back of the thigh work.

Lie on the machine with your legs under the back cushion and your pelvis on the front cushion. Legs and back form a straight line. Smoothly lower yourself down, pause for a moment, and return to the starting position.

Warms up muscles before performing heavy exercises. This exercise can be performed on or simply on the floor, leaning on your stomach.

• Exercises on a block simulator

The main workout is completed with a horizontal or vertical block row to consolidate the result. The broad muscles of the back, biceps, deltas, and forearms are being worked on. This is a simple exercise that does not require special skills.

Indications and contraindications

If you have back pain, stop immediately

Why is it so important to strengthen your back muscles? Firstly, posture improves, the person looks slim and tall. Secondly, the pain in the back and legs disappears. Third, With the help of back exercises, the patient recovers from an injury, only in this case the complex must be agreed upon with the attending physician, who has information about the course of the disease.

Basic readings:

• Physical inactivity, sedentary lifestyle.
• Osteochondrosis – the spine becomes more mobile, the back muscles are strengthened, and posture improves.
• The initial stages of scoliosis - the spinal corset is strengthened, stretched, due to which the curvature decreases or completely disappears.
• Intervertebral hernia - the spine is unloaded, the pain syndrome disappears, flexibility returns, and mobility is restored.
• Prevention of spinal diseases.

It is strictly forbidden to perform exercises if a person feels acute pain in the back. This applies to people with musculoskeletal disorders who have undergone physical therapy under the guidance of a physician. Such pain is a harbinger of relapse.

Basic contraindications to perform exercises using sports equipment (dumbbells, barbells):

• increased blood pressure;
• asthma;
• pregnancy;
• cardiovascular diseases;
• severe diseases of the spine;
• Women feel unwell during menstruation;
• any chronic illnesses.

We start with light exercises and gradually increase the load

First of all, you need to soberly assess your physical capabilities. If you are a beginner, then start with simple exercises with minimal burden. Give yourself and your body the opportunity to learn the technique of doing the exercise, bring it to automaticity, and only then increase the load. Don’t forget, back exercises are extremely dangerous!

The minimum number of repetitions for beginner athletes is 10 times. Try to constantly increase the number of repetitions by 1-2 times. After performing the exercise more than 15 times, increase the load.

If your goal is to dry out your muscles, then increase the number of approaches and rest less. About 10 times for 5 sets.

If you want to increase body weight, then perform more basic back exercises with loose equipment (barbell, kettlebell, dumbbells). The number of sets needs to be reduced.

The back muscles are often worked on the same day as the pectoral muscles. It is recommended to start from the back, since these muscles are larger and require more strength and energy for pumping. However, if they are lagging behind, then start with them.

• the duration of the first three workouts should not exceed 20 minutes;
• maximum duration of classes for girls is 45 minutes;
• train regularly with a break of 48 hours;
• always start with a warm-up (bending, stretching, bending);
• alternate weight training with gymnastic exercises;
• nutrition should be balanced: proteins, fats, carbohydrates and vitamins;
• Drink at least 1.5 liters of still water during training.

There are a lot of exercises to strengthen the back muscles, which are performed in different variations. But the following can be distinguished: deadlifts with barbells, dumbbells or bent-over weights. As well as exercises on a block simulator and hyperextension to complement the complex. Also, remember to listen to your common sense, personal trainer and the attending physician. After all, a strong and strong back is not only beautiful, but also important for health!

A girl with an elegant and straight back will always attract attention, no matter what she is wearing, a swimsuit or an evening dress. Appropriate exercises will ensure the correct muscle structure of the back. They will differ somewhat from standard exercises for pumping back muscles in men, due to the structural features of the female body and other tasks formed for training of this type, more typical for women. First, a woman's spine naturally has to bear heavy loads due to her wide pelvic bone and reproductive function, which requires sufficient development of the back muscles to properly distribute weight when walking and perform a supporting task. Well, secondly, not every man will be attracted to a girl who has no waist or overly developed deltoids, so it is important to maintain the necessary balance.
It’s easier and faster to achieve the desired level of back muscle development in the gym. We will try to develop a simple and effective complex, including time-tested exercises suitable specifically for girls.

What to do.

To start, it would be good to decide which task is your priority. If the conversation is about fat burning, then back pumping will allow you to visually reduce the lower part of the body, giving the figure a more proportional appearance, since excess fat starts to clean up from above. For weight loss, an increased number of approaches is recommended, about 3, in each of which you must perform up to 15 repetitions, this will allow you to maintain the proper pace during training. Those who are just starting to exercise should start with 10 repetitions and light weights. This will allow you to gradually improve your technique and feel the muscles, and will also protect you from sprains and injuries. You may have to start with an empty bar, but don't let that stop you, just increase the weight until you can do the maximum number of exercises per set listed in the exercise description without too much difficulty.
In that particular case, if the main goal is to gain the necessary muscle mass, performing 8-12 continuous repetitions in 3-5 sets will be optimal. Traditionally, the back is trained on the same day as the back muscles. If you need to work your back more thoroughly, move the appropriate exercises to the beginning of your workout.
The good thing about the gym is that you are always under the professional supervision of a trainer, and everything you need will always be at hand, starting with dumbbells and a standard barbell and ending with the actual exercise equipment. So let's get started.
1. Exercise with dumbbells No. 1.

It is recommended to do 8-10 2 approach. In the starting position, stand up straight with your feet approximately shoulder-width apart. Take a dumbbell in each hand and spread your arms straight to the sides. Bring the dumbbells to your chest, bend your elbows. Watch your elbows, don't drop them down.

3. Exercise with dumbbells No. 2.

Should be followed 10 continuous repetitions. Total 2 approach. Lie down on a sports bench, this time on your stomach, with your legs extended and closed. Hands with dumbbells are placed on the floor. Next, slowly begin to raise your arms to the sides. Try to keep your arms straight.

4. Exercise with a barbell.

This and subsequent exercises develop the latissimus dorsi muscles. It will be necessary to perform 10 repetitions. Take the barbell with a medium grip, a slight bend in the knees, and look straight. Slowly raise the bar to the level of your stomach, lower it down to the starting position.

5. Exercise machine with block.

Should be followed 8-10 continuous repetitions. Total 2 approach. Sit on the machine and fix your knees. Take the handle with a wide grip. There are three possible execution options: pull to the chest or behind the back, to the back of the neck. Please note that when performing rows to the chest, try to pull the chest up, the bar should touch the middle point.

6. Pull-ups.

A typically masculine exercise that will also be useful for girls. It is recommended to perform the maximum number of repetitions for you. 2 -x approaches. If pull-ups are unbearably difficult for you at the initial stage, you can try replacing them with exercises on the graviton simulator. Its operation is based on the principle of a counterweight that helps push your body upward, that is, the larger the counterweight is installed, the easier it is to perform the exercise. Start with a counterweight that will be on 5-10 kilogram is inferior to the weight of your body weight, and gradually reduce it as your strength increases. Experiment, use grips of different widths, this will expand the range of pumping and help develop muscles more comprehensively. It is important to carry out the initial movement from the starting point precisely due to the muscles supporting the spine; the arms should connect later. Stretch your chest up, try not to raise your shoulders.

7. Hyperextension.

Should be followed 8-10 continuous repetitions. Only 2 approaches. Sit on the machine, bring your legs under the rear bolster. The hips lie flat on the front pillows, and the pelvic bones are fixed on the upper edge of the pillows, but not higher, otherwise the main load will go to the buttocks. In the initial position, keep your legs and spine in one line, then lower yourself down, bending at an angle close to 90 degrees, in the hip joint. The back is not rounded and remains straight. Perform smoothly and without sudden movements. For additional weight, use a weight plate or dumbbells.

8. "Superman"

Should be followed 8-10 continuous repetitions. Only 2 approaches. Sit on the floor on your stomach, inhale, raise your arms, legs and chest, strain your back muscles as much as possible and fix the position on 2-3 seconds. Return to the starting position and take a deep breath. If it is critically difficult to lift all limbs at once, you can alternately lift adjacent opposite arms and legs.

9. Plank.

A super effective exercise that affects not only the back muscles, but also the abs. It is recommended to perform at least 3 -x times. Initial (aka starting) position - shoulders are perpendicular to the floor, spine and neck are in line with straight legs. There is no need to stick out your buttocks, your back is straight. Fix the position and hold the bar 1-1,5 minutes. To make it more difficult, you can alternately lift and abduct one of your legs.

10. Shrugs exercise.

Take a dumbbell in each of your hands, placing your hands along your body. Next, simply raise your shoulders as high as possible, fix it on 2-3 seconds.

11. Reverse row in an inclined position.

Serious shoulder exercise. Should be followed 8-10 continuous repetitions. Only 3 approaches. To begin with, you will need light weight dumbbells, 2-3 kilogram. In the initial position, tilt the body to 45-60 degrees forward, arms bent at the elbows and closed in front of the chest. Keep your back straight, otherwise you risk injuring your spine. Perform dumbbell lifts while spreading your arms to the sides. Open elbows at the top point should be directed parallel to the floor.

12. Lifts using a wall.

Should be followed 8-10 continuous repetitions. Total 2 approach. In the initial position, press your back, buttocks and heels against the free wall, after which you slowly pull your arms up, fix them on 1-2 minutes in the indicated position.
13. Stretching.

It is recommended to follow 8-10 repetitions in each 2 -x approaches. In the starting position, stand on your knees and toes, fingers bent inward. The goal is to straighten up while stretching your arms along your body. Slowly leaning back, move from your knees to your heels. During the exercise, your arms should remain straight and your back straight. Take your time, try to feel how your back muscles tense.
It is also possible to work out the back muscles without the help of any exercise equipment, just do stretches using grips from one hand to the other, in the starting position - the right hand behind the back and above the shoulder, and the left one below. After a good workout, switch your hands.

Not to mention the fact that strong back muscles will also help you with other heavy compound exercises that challenge the lower body, such as various types of deadlifts and advanced squats. Without developed muscles supporting the spine, these exercises are not recommended in principle.

Conclusion.

When working your back muscles, the main thing is to adhere to the established sequence and not overdo it. Despite all its visual simplicity, any workout requires attention and diligence, however, by constantly maintaining the mindset for results, you will feel relief as soon as you notice the first changes. A healthy body and beauty are inherently connected things; by adding harmony to them, you will add harmony to your life as a whole.

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) that suits your individual needs, then do it for 4-6 weeks to pump everything up. muscle groups back of the 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 as much time and effort to your back 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 of a wide 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 thin allows you to show off more sculpted muscles, but there are several perennial methods 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 Traction upper block standing 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 performance physical exercise, these problems 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 away from 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