Do you dream of wide and strong back muscles? From this article you will learn about the best exercises with which you will definitely achieve what you want!

The back muscles are an important component of the beautiful figure of men and girls. Pumping up a wide and massive back is incredibly difficult.

In the gym, people work on building muscles, going through a wide variety of exercises. In pursuit of the ideal form, they do not notice their mistakes, which significantly affect the achievement of the result.

From this article you will learn a lot of useful information, having taken possession of which you can take the path to progress.

The anatomical structure of the muscles of the back

If you understand the structure of the back muscles, you can quickly outline the path of development.

• Trapezius muscles ().Located in the uppermost part of the back, which give power and volume;
• Rhomboid muscles. Located under the trapezius muscles;
• Large and small round muscles. They originate from the region of the shoulder blades and are attached to the humerus;
• Infraspinatus muscle. Triangular flat muscle that fills the infraspinatus fossa of the scapula;
• The broadest muscles of the back.. The wide and oblong latissimus dorsi muscles give the figure the desired V-shape;
• Muscle that straightens the spine. It is located among the deep muscles of the back and is the most powerful and longest on the back. Comprisesiliocostal, spinous and longissimus muscles.

When you load the upper back or the region of the thoracic spine, the trapezius, rhomboid, infraspinatus, and latissimus dorsi muscles are included in the work. The erector spinae muscle works when the load falls on the lumbar region.

How to get the most out of your workouts

The most common mistakes in back training:

• Ineffective exercise.

Do not neglect multi-joint (basic) exercises, performing isolation exercises alone.

Don't waste precious time sitting on the machines.

• Pumping is not the point!

Don't try to do as many reps as possible, rather take the time to strength train. During pumping, your muscles fill with blood. From this, they swell, and a deceptive feeling of inflated muscles is created. But, unfortunately, after training, the blood is evenly distributed throughout the body, and the muscles return to their original size.

If you don't get rid of these mistakes, you won't be able to progress. Of course, if you have not worked out in the gym before, then your figure will change a little from physical exercises. But it will start soonstagnation (link to the article "What to do to avoid plateaus and stagnation in training"),which may lead to .

Focus on basic exercises, abandoning some isolating ones.

Basic exercises involve several muscle groups at once and contribute to increased testosterone production.

As you begin to lean into multi-joint exercises, you will notice changes in your form in a positive way. Power indicators will also go uphill.

So, to build muscle, your training program should consist of 80-85% strength exercises.

The basis of your exercises will be working with a barbell and dumbbells, and simulators will act as a useful addition.

Don't look at broad-backed athletes who do an incredible amount of exercises and sets. All people are different! In bodybuilding, genetics and fitness level play a big role. Perhaps, earlier your idols leaned precisely on basic exercises, and now they only work on individual muscle groups. It is possible that these people use , that promote phenomenal muscle growth. But this does not mean that in order to pump up a wide back, it is necessary to sit down on steroids. You will be fine without them!

If you work out in the gym, repeating the mistakes indicated above, then the maximum that you can achieve is a V-shaped silhouette. You should not count on any thickness and separation of the various muscles of the back.

In addition to width, it is important to work on the thickness of the back muscles. If you focus solely on exercises that make your back wider, you will become like a stencil.

In order to evenly and proportionally pump the muscles of the back, it is necessary to combine exercises for the width and thickness of the muscles.

Increase working weight

There is a direct relationship between muscle strength and mass. If working weights do not grow, then muscle development will remain in place. This is an axiom.

In order to progress in gaining muscle mass, you must systematically increase the load.

Otherwise, the muscles will adapt and stop responding to training.

The main thing is to increase the weight gradually.

Do not hang a weight on the bar that is 15–20 kg more than your previous one at once. It won't lead to anything good. You can easily get injured and spend a lot of time recovering.

Do 4-6 or 5-7 reps per set. Once you have achieved the desired result, increase the weight and try to do the same number of repetitions as you did with the previous weight.

Don't move on to more weight if you feel like you're not completely confident with your current weight.

Weekly volume

Every week you should do a certain number of repetitions.

If you load your body less than it should, you will get an insufficient result. If you exceed the norm, then you will need more time to recover, and you will not have it.

Therefore, there may be problems with , which hinders the achievement of results.

Finding the sweet spot can be difficult because the more weights you get, the fewer reps you can do. This theory is especially true for the deadlift, the most effective and hardest exercise for the back muscles.

When lifting heavy weights (80-85% of your 1-rep max), you should do 60-70 reps per week. This number of repetitions is the most optimal.

This technique is applicable not only to the muscles of the back, but also to any other muscle groups.

The best exercises for back muscles

There are many different exercises for pumping back muscles, but only a few of them really work. Below are the most effective exercises to include in your training program. These exercises do not require the use of rare equipment - the necessary equipment can be found in every gym.

1. Deadlift

This exercise is rightfully considered the best not only for working out the muscles of the back, but also for developing the muscles of the whole body. Deadlift includes the maximum possible number of muscle groups.

Unenlightened people believe that the deadlift does not strengthen the muscles of a person, but only cripples him. This opinion is valid, unless the technique and safety rules are observed during the exercise. Yes, deadlift is one of the most traumatic exercises, but if you do everything according to science, then with this fantastic exercise you can work out all the back muscles at once.

If you have a back injury or spinal disease, then it is strongly not recommended to perform a deadlift so as not to aggravate the existing problems.

You can, of course, choose one of the deadlift options that will not harm the affected areas of the back. In any case, before including this exercise in your training program, consult your doctor.

Deadlift options:

• Classic;
• Sumo;
• Deadlift with a trap bar;
• Deadlift (straight leg deadlift).

Deadlift Technique (Classic)

Deadlift is a technically complex exercise that requires compliance with many nuances. But you will never learn all the tricks until you try.

In the process of learning the technical features, work with a small weight so as not to damage your health.

Mistakes are inevitable, but this is not a reason to quit classes. Follow all the recommendations, and you will succeed.

• Place your feet slightly narrower than shoulder width. Point your feet forward or spread slightly to the sides;
• The bar should be above the middle of the feet;
• Bend over, pulling the pelvis and hips back a little so that the shoulders are exactly above the neck;
• Don't spread your arms too wide. Let them touch the legs a little in the starting position. In the future, they should not hamper and limit your movements, so do not put them too close to your feet.
• Look straight ahead. Do not lift your head too high, otherwise the neck will experience severe overload. If you lower your head down, then you will have problems maintaining a straight back position. Look in front of you, and the geometry will not be broken;
• If in the lifting phase the neck slips out of your hands, then use a different grip, that is, point one palm towards you and the other away from you. This will allow you to minimize the rotation of the bar, since the torque will be zero. If you insist on a regular grip, then use the straps;
• Do not bend your elbows, keep them straight. When performing a deadlift, the arms are the link that connects the shoulders to the barbell, and nothing more. Keep your arms upright in all phases of the exercise;
• Just before the lifting phase, inhale and tighten the abdominal muscles of the abdomen. By holding tension in the abs, you will maintain stability in the lower back and prepare it for traction;
• Keep your back straight throughout the exercise. Otherwise, the entire applied load will fall on the spine, which is very easy to injure;
• Arch the lower back and lift the weight with the efforts of the muscles of the legs and back;
• Any distance between the neck and legs is excluded. The bar should slide over your legs. Otherwise, you will fall forward, and your back will inevitably round;
• Don't put your weight on your toes, as the center of gravity should be in your heels. Stabilize your position so that the soles of your feet are firmly pressed to the floor with their entire surface;
• At the top point, pull your shoulders back, and bring your shoulder blades together. Don't lean back! The head should be strictly above the feet;
• When lowering the projectile, keep tension in the lower back;
• The bar must maintain its position, being strictly above the middle of the foot. Bend your knees until the bar touches the floor;
• Move smoothly and carefully. Avoid jerks, sudden movements and in any case do not drop the barbell! By bouncing the bar off the floor, you use the rebound momentum and make it easier for yourself. Consequently, the useful phase of the rise is reduced to zero;
• Drop down to begin the next rep.

Before exercising, do not forget to perform , which will warm up your body and prepare your muscles for exercise.

Do the first warm-up approach with an empty neck so that the body remembers the mechanics of movements. Starting from the second approach, gradually increase the weight on the bar.

Sumo deadlift

This version of the deadlift is performed with a wide setting of the legs. The legs are at a distance that is 1.5–2 times greater than in the classic version.

The sumo deadlift reduces the range of motion and reduces the load on the lower back. But this does not mean that this option is much easier than the previous one. The lion's share of the load will fall on your hips.

Try both techniques and choose the one that suits you best based on your comfort and body type.

Trap bar deadlift

The execution technique differs from the classic deadlift only in the use of a specific neck, making the exercise safer.

This option reduces the load on the spine and makes it easier to lower the projectile down. Also, the trap bar row allows you to lift more weight than the classic version, which increases the degree of effective development of the lower body.

Deadlift

Traction on straight legs differs from the classics and sumo in that when performing the exercise, the athlete does not bend his legs at all or bends, but very little.

2. Bent over row

This exercise promotes the development of the latissimus dorsi, large round and rear deltoid muscles. If you reduce the shoulder blades during the exercise, then in addition you will work out the rhomboid and trapezius muscles.

By changing the width of the grip and the angle of the torso, you can focus the load in different areas of the back.

3. One-handed dumbbell row

One more exercisefor the latissimus dorsi. Also included in the work are trapeziums, rear deltas, biceps and forearms. Ensures even development of the lats on both sides.

There are two options for doing this exercise:

• Place one knee on a horizontal bench and rest against it with the hand that is on the same side as the bent leg. For example, if you are swinging the right side, then rest your left hand and left knee on the bench. Keep your torso straight so that it is parallel to the floor. Put your right leg back in a practically straightened state.
• Rest with one hand, such as your left, on a bench or machine, leaving your left leg bent on the floor. The right leg should stand behind the left in a straightened state. The dumbbell is in the right hand and the right latissimus muscle is being worked out.

4. T-bar row (T-bars)

This exercise will help you work out the depth and thickness of your back muscles. It is considered a very effective exercise that allows you to pump almost all the muscles of the back.

If we consider the mechanical features of the execution, then the pull of the T-bar is similar to the pull of the barbell in an incline. But, unlike him, it is much easier to perform this exercise without errors.

5. Pull-ups with forward and reverse grip

Pull-ups - one of the most famous exercises, familiar to everyone since the passing of school standards.

This exercise promotes the development of the latissimus dorsi. The width of the grip can be adjusted to target muscles. If you use a wide grip, then you load the latissimus dorsi, a narrow one - the biceps.

When using a reverse grip with a narrow arrangement of hands, the lower part of the widest is worked out, and a significant part of the load falls on the biceps.

6. Pull-down of the upper block with a wide and narrow grip

You can pump your back using a block simulator.

Wide grip necessary for the development of the upper part of the latissimus dorsi, rhomboid and trapezius muscles of the back.

If you want to load the central area of ​​\u200b\u200bthe back, then perform this exercise with a narrow grip, using the V-shaped handle.

7. Horizontal block pull

Target muscles to target: Trapezius, lower lats, rhomboids, and erector spinae.

With this exerciseyou can work on the thickness of your muscles.

8. Lowering straight arms in front of you on a block simulator

An exercise that isolates the latissimus dorsi, allowing you to focus the load exclusively on them.

Remember, progress is the key to muscle growth.

The best back exercises presented above can make your back muscles wider and thicker.

But you don't have to just do these exercises, you have to progress in each of them.

By increasing the weight, you develop the strength of your muscles, and as the strength increases, the mass and muscle volume increase.

Work out in the gym, eat right, and muscle mass will not keep you waiting long.

Features of training programs for back muscles

A well-designed training program includes complex multi-component exercises for the back, which involve several muscle areas at once.

Isolation exercises can also be included in the training plan, but they should be performed only after the basic ones.

The following is a simple but effective example of a training program for the back muscles. Do this set of exercises once a week for the next 8 weeks and see how your body reacts. You will be pleasantly surprised.

• Deadlift - after warming up, do 3 working sets of 4-6 reps with a weight equal to 85% of one repetition maximum;
• Bent Over Row – 3 sets of 4-6 reps
• Wide Grip Pulldown – 3 sets of 4-6 reps
• Dumbbell row with one hand in an emphasis - 3 sets of 4-6 reps.

Remember that you need to gradually increase the weight of the projectile. Only in this way can you progress. Lifting the same weight, you will stagnate in place.

If you are doing 6 reps with 100kg then add 2.5kg on each side. If you do 4 reps with the new weight on the next set, then it becomes your worker until you do 6 reps.

If the new weight is hard for you, and you can only do 3 repetitions, then you should slightly reduce the weight and work with it. After you do 2 sets of 6 reps with this weight, move on to the next one.

This technique is ideal for both men and women.

Rest between sets

Rest is a very important part of the training process. If you choose the wrong time to rest, then the effectiveness of the workout may fall. Taking little time for a break between sets, you will not have time to restore strength before receiving a new dose of stress on your muscles. If the pause is too long, the muscles will cool down and it will be difficult for you to get back into work.

Performing heavy exercises, 3 minutes of rest will be enough for you.

Diet

Make sure you are getting enough nutrients. For muscle growth you need , and to restore energy - . A balanced diet has a huge impact on your progress.

Sports nutrition

In fact, in order to start building your body, a balanced diet and a well-designed training program are enough. Butwill allow your body to get additional calories and a dose of amino acids that are necessary for building muscles.

• Creatine

It is a natural compound that is produced in the body from amino acids such as arginine, glycine and methionine. Found in meat and fish.

Beneficial features: increases efficiency, promotes the growth of strength and quality muscle mass.

• Protein

It is a sports supplement, which consists of protein mixtures. When digested, the protein is broken down into amino acids, which are the main building blocks for muscles.

If you can't get enough protein from food, add protein to your diet.

• Pre-workout complex

A type of sports nutrition that helps increase endurance and makes training more productive. It is important not to make a mistake with the choicebecause not all are effective and safe.

Conclusion

Having studied all the rules and subtleties that were presented in this article, you can apply them in the gym, starting with the next workout. Most importantly, remember that in order to avoid imbalances, you need to pay attention to working out the width and thickness of the back muscles.

Those who come to the gym to pump up their backs need to know that there are superficial and deep muscles. The broadest and trapezoidal make up the first layer, and the rhomboid and dentate lie deeper.

They also need to understand that in order to pump up the muscles of this group, training should not be combined with other large muscle groups, such as pectorals. The study is combined with exercises for the press or shoulder girdle. After basic, always perform isolated exercises.

Multi-joint exercise related to the basic- deadlift. Thanks to him, you can pump up all muscle groups.

For proper execution, the feet are placed shoulder-width apart, with the toes turned outward. Next, a pose is selected individually, focusing on the convenience of performing the exercise and the requirement of maximum stability. Crouching, and taking the bar of the bar with a direct grip (hands shoulder-width apart), tilt the body forward, keeping the back straight and unbent at the lower back, and the chest straightened. Weight is taken due to the tension of the leg muscles: the knees are straightened last. The barbell is returned to its place along the same trajectory.

Needed hints:

The bar moves along the shins and strictly in the vertical direction (the knees are not circled). So that the knees do not interfere, you need to correctly choose the angle of the torso forward, given that the distance between the barbell and the shins should not exceed 3 cm. During the exercise, do not bend: the tilt occurs due to flexion in the hip joint, and not in the lower back.

To pump up the back helps the thrust in the slope of the bar- exercises that load the trapezius and latissimus dorsi muscles, biceps and rear deltas.

How to perform:

Standing in a stable position, put your feet at a comfortable width, bend your knees slightly and lean forward about 30 degrees, bending at the waist. Take the bar with a direct grip, without bending your arms at the elbows: place the bar at the level of the knees. Straighten up, straining the muscles of the lower back, and pull the bar up to the lower abdomen. Raise it as high as possible, moving your elbows back. Try to work not with biceps, but with spinal muscles. Having lingered for 1-2 seconds at the highest point, smoothly return the bar to its place.

Special instructions:

The head and legs are motionless, the hands on the bar are slightly wider than the shoulders. The trapezius and rhomboid muscles will pump up if you bring the shoulder blades together at the top point.

Incline dumbbell row Another exercise to help build your back. One-arm dumbbell rowing pumps the lower edge of the latissimus dorsi. In comparison with classical traction, in this case, the range of motion increases, and the load on the spine decreases. There are two possible starting positions. First: stand sideways to the bench, on which you rest with your bent left hand, placing your knee and shin on it. Tilt the body to a horizontal position, and take the right leg back and to the side. Second: With both feet, stand on the floor. Putting forward the right, bend it at the knee. Rest on the bench with your left hand and tilt your body forward. Both options are suitable for pumping up your back.

Technique:

Take a dumbbell in your right hand with a neutral grip (arm hangs freely). While inhaling along an arcuate trajectory, pull the dumbbell to the belt (possibly higher), linger at the top point, bringing the shoulder blades together. Exhaling, return to the starting position.

When lifting the projectile, do not turn the body and do not take your elbows to the sides.

Shrugs

The exercise is aimed at pumping up your back, and its essence is in shrugging your shoulders. It refers to insulating and is performed with weight. Perfectly complements the basic exercises. Thanks to him, the trapezius muscles are formed. It is not necessary for beginners to perform it, but over time it is desirable to include it in the program. There are several options for performing the exercise.

Shrugs standing

Pump up your back with the Standing Shrugs exercise.

A barbell with a curved neck or dumbbells is suitable for him. Why a curved neck? The answer is simple: so as not to put pressure on the groin and legs.

Initial position- the highest point of the deadlift, from which, without bending the arms, it is required to raise the shoulders as high as possible. Barbell movements are controlled by muscle strength. Then, the shoulders are lowered. If a straight bar is used, it must be held with a different grip, i.e. one hand with a direct grip, and the other with a reverse grip, and the position should be changed from approach to approach.

Special instructions:

Rotational movements of the shoulders should not be performed, as this will lead to injury to the shoulder joint. In addition, they are not effective for building muscle.

To prevent the bar from falling below the starting point, use a stand or power frame.

Shrugs lying down

This option helps to pump up the trapezium, deltas, chest muscles. You need to lie on the bench of the power frame, placing your feet on the floor, and setting the limiters below the level corresponding to the full extension of the arms, by 10 cm. Taking the barbell with your hands (hands shoulder-width apart), remove it from the stop. At the same time, the shoulders are pressed to the bench, and the shoulder blades to each other. After exhaling, the shoulder blades are bred, the shoulders are lifted and torn off the bench. On the inhale they come back.

Important: the head and upper back are kept on the bench without tearing it away from it. Hands move synchronously, hands are on the same level.

Thrust to the chest of the upper block

The chest pull of the upper block is just as effective to pump up the back. The exercise is based on the principle of pull-ups. It is possible to pump up the front deltas, biceps and latissimus dorsi.

The athlete sits down in the simulator, holding the handles with a wide grip, and bending his arms slightly at the elbows. The loin is slightly arched, and the shoulder blades are connected. The shoulder blades reduce even more, pulling the handle of the simulator to the top of the chest. Immediately return smoothly.

To pump up the back, while removing the load from the biceps, use an open grip (the thumb lies on top of the neck). Elbows can neither be pulled back nor reduced - they are located in the same vertical plane.

Traction to the stomach of the lower block

Helps build back muscles "Lower Block Abdominal Pull" You can use it to pump up the forearms, deltas and the lower part of the latissimus dorsi.

In order for the exercise to bring maximum benefit, you need to master the execution technique. Sitting in the simulator, their feet rest against the supports, and with their hands they take on the heaps. The back is straight and tense. The body is slightly tilted back. Biceps and forearms are relaxed, arms are extended forward.

Gently pulling the handles to the stomach, make sure that the back remains straight. Having reached the extreme point, bring the shoulder blades to failure, then straighten to the initial position of the arm.

Important notes:

The back cannot be rounded. Repetitions are performed at the same pace.

Hyperextensions

Hyperextensions- training for those who set a goal to pump up their back muscles. Translated from English, the word means "overextension", "overextension". For those who are ready to pump up their back, the exercise is extremely important, as the lumbar region is strengthened. You can pump up the buttocks, hamstrings, back extensors. Small back muscles are also loaded, which are not worked out by other exercises. In such a basic exercise as the deadlift, strong lumbar muscles help speed up the process. Therefore, in gyms, pumping up your back is easier and faster.

The front rollers of the simulator should be at the level of the fold (top of the thighs), and the lower ones - just above the ankles. Lying on the simulator, the athlete joins his hands behind his head or crosses on his chest, placing his feet under the lower training rollers. Legs with back form a straight line. From this position, tilt forward to an angle of 60 degrees, lingering in the upper position for a second, after which they return to the starting position.

In order not to damage the spine, you should not bend back at the top point, as well as drop too low. The angle between the legs and the body should be approximately 90 degrees.

At all times, the health and beauty of the human body were of particular importance. Good health and high muscle tone allow us to resist the many stresses that accompany our lives.

For sports in gyms, there is often not enough time or energy. Therefore, many people prefer to do back exercises at home.

Anatomy

In order to qualitatively pump back muscles at home on the simulator and without it, you must have basic knowledge of human anatomy.

The muscles of the back have upper and lower boundaries. The upper border is the back of the head. The lower border is the coccyx. On the sides, the back borders on the muscles of the shoulder girdle and the posterior surfaces of the pectoral muscles.

According to the degree of remoteness from the surface of the body, the back muscles are superficial and deep. You definitely need to know how all these muscles work when you shake your back with a barbell or dumbbells at home.

Superficial muscles

These include:

• trapezoid;
• broadest;
• scapular;
• small and large rhomboid muscles;
• serratus superior and inferior.

The trapezius muscle has a triangular shape. It is located on both sides of the spine. It is attached to the collarbone and ends with a scapula.

Functions of the trapezius muscle:

• lifting, lowering and rotation of the scapula;
• turn and tilt of the neck;
• tilting the head to the side.

The latissimus dorsi attaches to the thoracic vertebrae. It ends at the iliac crest. Designed for lifting, lowering and spreading hands. Exercises for the latissimus dorsi with dumbbells are especially effective for developing and strengthening the muscular frame.

The levator scapula muscle attaches to the upper cervical vertebrae and the scapula. Designed to raise and lower the blade.

The small rhomboid muscle connects to the cervical vertebrae. The rhomboid muscle connects to the thoracic vertebrae. Both of them are attached to the scapula and are designed to shift it. The training program at home necessarily includes exercises for the rhomboid muscles of the back.

The serratus posterior superior muscle is located under the rhomboid muscles. It starts from the ligamentum ligamentum and attaches to the ribs. The muscle is designed to lift the ribs.

The serratus posterior inferior is in front of the latissimus dorsi. It connects to the thoracic vertebrae and lower ribs. Designed to lower the ribs.

deep muscles

These include:

• straight;
• transverse spinous;
• interspinous;
• intertransverse.

The rectus muscle is the most powerful and longest. It is located along the entire spinal column. Flexes and extends the spine. Exercises for the spine at home are extremely important for the development of this muscle group.

The transverse spinous muscle is located under the rectus muscle. Connects the vertebrae of the cervical and thoracic spine. Serves for flexion, extension and rotation of the spinal column and tilt of the head.

The interspinous muscle connects the vertebrae of the cervical and thoracic spine. Serves for the movements of the spinal column in the longitudinal direction.

The transverse muscle connects the vertebrae of the cervical and thoracic spine. Holds the spine in an upright position and tilts it to the sides.

Why train back muscles

The development and maintenance of the tone of the back muscles is very important for human health. A well-developed and inflated male back is not only a source of pride and an indicator of physical strength, but a guarantee of endurance and excellent well-being.

A well-designed back workout program at home allows you to:

• ensure the correct vertical position of the body when walking;
• protect internal organs from damage;
• ensure the stability and balance of the body under load;
• soften shocks and shocks when a person moves;
• create conditions for the normal functioning of the spine;
• maintain a high vitality.

Basic principles of home training

In order to use exercises to make wider and pump up your shoulders at home, you must follow the following principles:

1. The perfection of the technique of performing exercises. Proper technique determines the effectiveness and timing of results. It also reduces the risk of injury.
2. Regularity of training. Training takes two days a week. In this case, it is necessary to provide a two-day break between workouts. This prevents overtraining and guarantees a steady increase in performance.
3. Priority of basic exercises. Basic exercises are called exercises for the development of large muscle groups. These include: deadlift, pull-ups, various types of pulls, hyperextensions. These exercises will help you pump up your wings at home with dumbbells and work your entire back well.
4. Increasing the working weight in each exercise. The main goal of training is to increase working weight. At each workout, you should gradually increase the weight of the projectile. An alternative is to increase the number of sets and repetitions.
5. Compulsory warm-up and stretching of muscles. Before performing the main complex, it is necessary to perform, which will warm up the muscles and prevent injuries. Stretching exercises are effective to perform during the workout or at the end of it.
6. Fixed number of sets and reps. Do a limited number of sets and reps. The optimal training scheme: 2-3 basic approaches (excluding warm-up sets) with 10-15 repetitions in each.
7. Alternate types of training. Performing exercises at the same pace can turn into a routine. For variety and maintenance of interest, alternate the intensity of training. After performing hard workouts, you should change the style of exercising.

To increase the intensity, one or several key indicators should be changed:

• reduce the working weight by 20-30%;
• increase the number and speed of repetitions;
• shorten the pause between repetitions.

How to build back muscles

Without shells

If it is not possible to work out in the gym, and there is no appropriate equipment at home, you need to use gravity and a little imagination.

For the development and pumping of the long muscles of the back at home, all objects that are small in size, convenient to grip with hands and have sufficient weight are suitable. Use buckets or plastic water bottles, chairs, a towel, a wooden mop or stick, vegetable or sand bags.

With shells

The most effective exercise for developing back muscles is all other types of traction. Pay great attention to chest presses and pull-ups on the bar. Quite often, exercises are used at home to pump the muscles of the back with the help of kettlebells.

Deadlift (straight and bent legs)

Initial position:

1. Stand facing the bar.
2. Place your feet at shoulder width.
3. Lean forward and sit down.
4. Slightly arch your back at the waist.
5. Place your hands shoulder-width apart.
6. Grab the bar with an overhand grip.

Performing the exercise:

1. Inhale and hold your breath.
2. Rise up gently.
3. Raise the bar to knee level.
4. Stand up straight and straighten your legs.
5. Return to the starting position and exhale.

Exercise will help you quickly pump up your back at home with dumbbells or with a barbell. The starting position is the same as in the deadlift.

Performance:

1. Gaze forward.
2. Inhale, hold your breath.
3. Pull the barbell (dumbbells) to the belt with the effort of the hands.
4. At the moment the projectile touches, exhale.
5. Return to starting position.

Back extensions (hyperextensions)

Hyperextension at home without a simulator is performed in the following order:

Initial position:

1. Secure your lower body to the support.
2. Set the torso parallel to the floor in line with the bottom.
3. Put your hands behind your head.

Performing the exercise:

1. Inhale and hold your breath.
2. Lower your body down 90 degrees.
3. Return to the starting position, exhale.

On the horizontal bar

The main exercises for pumping the back on the horizontal bar are pull-ups.

There are the following types of pull-ups:

• to the chest with different grip widths;
• behind the head with a wide grip;
• to the chin with a direct and reverse narrow grip.

Classes on the horizontal bar are considered at home.

Initial position:

1. Stand under the bar.
2. Set your arms to the desired width.

Performance:

1. Grab the crossbar.
2. Perform a lift using only the force of your hands.
3. Touch the bar with your chest.
4. Return to starting position.

If you want to build a wide back with horizontal bar exercises, be sure to follow the technique!

How to avoid injury

To eliminate the risk of injury:

• follow the exercise technique;
• be sure to do a warm-up;
• increase the load gradually;
• do strengthening and stretching exercises;
• use the services of experienced partners;
• train in sportswear and shoes.

Compliance with these simple conditions will help to secure the training process as much as possible.

Back strengthening

Performing these exercises will help pump up the lower back at home. Exercises are done according to the classical scheme - 3 sets of 30 times.

The most effective type of exercises for strengthening the back are hyperextensions.

Classic Hyperextension ("boat")

Executed in the following order:

1. Stretch your arms and legs forward.
2. Lift them up at the same time.

Hyperextension on the knees

We do this:

1. Get on your knees.
2. Place your hands firmly on the floor.
3. Raise your head and look forward.
4. At the same time, extend your arm and lift the opposite leg.
5. Change the position of the limbs and repeat the exercise.

Hyperextension on the floor ("fish")

Getting Started:

1. Take a horizontal position face down.
2. Put your hands behind your head.
3. Raise your body at the waist to the highest position.

Rollover hyperextension

It is done like this:

1. Take a horizontal position face down.
2. Stretch your arms and legs.
3. Raise your arms and legs at the same time.
4. Roll in any direction.
5. Take the starting position.
6. Repeat the roll to the other side.

The main advantage of exercises - hyperextensions can be performed at home without a simulator.

Plank exercise

A well-known exercise that works almost the entire body. It is done like this:

1. Take a horizontal position face down.
2. Raise your body on your elbows parallel to the floor.
3. Rest your toes and press them to the floor.
4. Fix the position of the body for 3-4 minutes.

Stretching exercises

They are performed after the completion of the main complex. Stretching relaxes the muscles and helps restore their overall tone after a strenuous workout.

Half turn with touch

It is performed as follows:

1. Take a horizontal position face up.
2. Spread your arms out to the sides.
3. Perform a half turn of the body in any direction.
4. Reach your toes towards your fingers.
5. Hold the position for a few seconds.
6. Take the starting position.
7. Repeat the exercise on the opposite side.

1. Take a seated position.
2. Straighten your legs forward, back is straight.
3. Tilt your body forward, lower your head down.
4. Extend your arms forward and touch your toes.
5. Fix the position.

Training program

We offer an effective training program to pump up the latissimus dorsi at home. There are two options:

1. Deadlift - 2 sets of 20 reps.
2. Bent Over Dumbbell Row – 2 sets of 12 reps.

1. Pull-ups - 2 sets of 12 reps.
2. Bent Over Row – 2 sets of 12 reps.

How to pump up a girl's back at home

The development of back muscles is of no small importance for women's health and beauty. Any girl should know how to strengthen her lower back at home.

The training complex for girls must necessarily include exercises for the lower back and lower back, which can be performed at home. The only difference from men is the use of small weights and moderate exercise.

The main goal of training back muscles in girls is usually not muscle building, but the development of a slender and graceful silhouette. Therefore, ladies can train their back using the same exercises as men, but using light shells and or only with their own weight.

To achieve the best results from back training, follow these rules:

• carefully plan and execute workouts;
• use the advice of instructors and experienced athletes;
• train no more than 30-40 minutes, but do it with one hundred percent return;
• use the principle of gradual increase in loads;
• when drawing up training programs, consider the cyclical nature of the training;
• ensure a sound and sufficient sleep;
• create favorable conditions for training, so that no one and nothing interferes with you;
• provide high-quality and nutritious food;
• be positive and purposeful.

All of the listed types and methods of performing exercises will help you pump up your back and wings at home.

Video

From this video you will learn how you can pump up your back at home.

The answer to the question of how to pump up your back at home is of interest to many people, especially men. It is not always possible to visit the gym and use the services of a qualified trainer, but you want to have a beautiful, embossed V-shaped back.

The muscular complex of the back is second in size only to the muscles of the legs, its development is of great importance for those who wish to acquire the correct posture and maintain the health of the spine.

A bit of anatomy

To know how to build back muscles at home, you need to get acquainted with the structure of the spinal region, it contains deep groups responsible for the stability of the spine and its mobility:

• rotator muscles;
• semi-spinous, providing movement of each vertebra;
• extensors of the spine - iliocostal, spinous and longest.

But the main interest, for those who want to know how to pump up their back at home, is focused on the trapezoid, rhomboid, lats and lumbar groups. Trapezoidal - provide arm lift, head tilt and affect the mobility of the shoulder blades, diamond-shaped - are responsible for the convergence of the shoulder blades and their upward movement. The latissimus dorsi (wings) is the movement of the shoulders in relation to the spine, the lumbar region is the tilt and extension.

Rules for training the muscular frame of the back

The technique of building muscle mass takes into account the above functions. The basis of the training of the trapezius muscles is the tilt of the head, the movement of the shoulder blades, shoulders and arms, for the rhomboid muscles, the reduction of the shoulder blades. “Wings” are pumped up by pulling the arms back and turning them, and tilts and extensions strengthen the lumbar group.

In order for the exercises to bring tangible benefits, you should adhere to a certain training algorithm. It consists in a constant increase in the load - the number of approaches and repetitions, an increase in the weight of sports equipment.

It is very useful to keep a kind of training diary in which you can record your daily records - the number of pull-ups and push-ups, the weight of a barbell or dumbbells. The rest time between sets is fixed, as well as the pace of the exercises, since a reduction in rest and an increase in pace contribute to an increase in load. For example, while pulling up, you should not rush, it is recommended to spend at least 3 seconds on moving up, and at least 2 seconds on lowering.

Home workouts include not only strength exercises, but also recovery activities, muscle mass grows not during exercise, but during the recovery period. To stimulate growth, it is necessary to provide the body with a full spectrum of nutrients.

Recovery and nutrition

As you know, the guarantee of health is good sleep and proper nutrition, everything is clear with sleep - the banal advice to sleep at least 8-10 hours a day is known to everyone, but not everyone knows that it is during sleep that growth hormone is produced in the body. This hormone not only affects the increase in mass, but also stimulates the healing of damaged ligaments. A diet that provides rapid muscle growth should include various categories of foods with a certain percentage.

Proteins and carbohydrates are the basis of nutrition, the former make up from 40 to 50% of the volume of food, the latter - from 40 to 45%, the remaining 5-10% are fats. The main suppliers of carbohydrates are flour products made from durum wheat - pasta, horns, vermicelli, as well as cereal porridge, fish, meat and poultry will help to saturate the body with proteins. We must not forget about vegetables and fruits - a source of vitamins.

Home workout options

Of course, exercises for the back at home are limited, however, even elementary collapsible dumbbells and a crossbar can make significant progress with their correct and regular use.

Pull-ups are the best exercise for pumping your back at home!

To engage the latissimus dorsi muscles, it is necessary to pull up not to the chin, but try to reach the crossbar with your chest. In the process of movement, you should bring your elbows back, bringing the shoulder blades together, the pull-up amplitude does not play a primary role for pumping up the “wings”.

The method of execution is as follows - grab the bar and bend at the waist, cross-legged, pull yourself up as you exhale. Conditionally imagine that the arms end with elbow joints, which you need to bring behind your back. A similar method will allow you to develop the optimal technique for performing the exercise.

You can take the horizontal bar with the lower or upper grip, in the first case the load increases on the biceps, and in the second on the back. The distance between the arms also matters - the wider, the greater the load on the latissimus dorsi.

But this distance should be increased without fanaticism, since a very wide grip significantly reduces the pull-up amplitude. If the thumbs of the palms are placed on top of the crossbar, then the load will be redistributed in favor of the “wings”.

One-handed dumbbell row

To stimulate the growth of the latissimus dorsi and trapezius muscles, an exercise with one dumbbell is used - arm traction in an inclination, the execution requires a low table or bench.

Technique and order of movements - take a sports equipment in your left hand and stand to the left of the table or bench, then lean your right knee on the table, and rest your right hand on your knee, then straighten your back, slightly bending it in the lower back, and tilt to the left to a position parallel to the floor.

Fix the position and lower the left hand with the projectile to the floor, at the lowest point there will be a feeling of work (stretching) of the “wing”, then pull the dumbbell to the belt with the elbow pulled behind the back as much as possible - this movement is performed while inhaling.

After several repetitions, you can proceed to training the right side in a similar way. When performing, abrupt movements using inertia should be avoided, raise and lower the dumbbell evenly.

Incline dumbbell row

Training with two dumbbells in an incline is designed for the lower and middle sections of the latissimus dorsi, the use of dumbbells, unlike a barbell, allows you to get your elbows behind your back as much as possible, as a result, a better contraction of the muscle group intended for training.

Performing the exercise - stand straight with dumbbells in your hands, take a stable position with your legs apart slightly wider than your shoulders, bend at the waist at an angle of about 45 °. Hands with dumbbells hang freely parallel to the line of the legs, palms pointing back.

While inhaling, pull the dumbbells to the lower abdomen, bringing the shoulder blades together, fix the position for a second and return to the starting position. Proper exercise does not allow haste and sudden movements, work with dumbbells should be done by muscle contraction.

Also at home, you can perform additional exercises for the back:

• Deadlift
• Shrugs
• hyperextension

The complex of the presented exercises is able to ensure the growth of the muscles of the body, but excessive zeal can do harm - we must not forget about recovery.

How to pump up your back without a horizontal bar and dumbbells, watch the video:

Since you can pump up your back at home without harm to health only by following the training regimen, you should adhere to a certain schedule - no more than two workouts of each muscle group per week, and for people engaged in physical work, it is recommended to limit yourself to one workout.

Women seeking to achieve an attractive figure focus on problem areas: buttocks, abs, arms. But we should not forget about the back. The inflated back will emphasize the contour of the silhouette, visually reduce the waist. By regularly performing back exercises both at home and in the gym, girls will get rid of stoop.

To achieve the same results as famous athletes, home workouts alone are not enough. But it is possible to tighten muscles, add tone and relief at home. Such workouts are suitable for beginners who do not need to increase mass and constantly increase the load.

How to pump up your back at home, professional athletes know, for this you need to follow 2 principles:

1. A set of exercises that stimulates an increase in muscle volume.
2. A balanced diet to support muscle growth.

For back training at home, 2-3 dumbbells and a horizontal bar are suitable. Sports equipment can be replaced with improvised tools - sand bottles, mop.

Principles of home training

To pump up your back and achieve visible results as quickly as possible, you need to follow the basic rules of training at home:

• The frequency of training. The best option is to carry out a set of exercises 2 times a week.
• Warm up. You can not start training without first warming up the muscles, without preparing the body for stress. Otherwise, injuries and sprains may result.
• At the beginning of each lesson, women need to perform 1-2 basic exercises, and at the end - 1-2 isolation exercises.
• Trainers advise doing exercises for the back in 3 sets of 13-15 repetitions each. At the initial stage, this is the best option. In the future, the approach ends when the last repetitions pass at the limit of strength.
• The combination of exercises for training the back should be alternated so that the muscles do not get used to a certain effect.

How to avoid back injuries

Trainers advise before starting a workout to warm up the muscles, stretch the muscles. If there are no serious contraindications, stretching before the basic set of exercises is necessary.

It solves the following tasks:

• warming up the muscles before basic exercises on shells;
• exclusion of the likelihood of dislocations and sprains;
• reducing the likelihood of injury associated with incorrect performance technique;
• improving the condition of the spine.

Stretching exercises fall into 3 key groups:

1. Warm-up.
2. Dynamic.
3. Static.

The warm-up group includes exercises, tilt relatedmi body, turns:

• mill,
• side bends,
• body rotations.

The main task is to prepare the muscles for the upcoming strength training. Exercises are performed at a comfortable pace for at least 5-7 minutes. The speed of execution is gradually increasing.

With dynamic gymnastics, exercises are performed more intensively. In each case, with the help of jerks, you need to stretch as best as possible. One of the simplest but most effective exercises is to reach the floor with your fingers without bending your knees. Tilts through the back with a touch of the heels, intense windmill - these are other examples of dynamic stretching exercises.

Static stretching is indispensable for increasing the overall flexibility of the body. When performing static exercises on the muscles, the load should be maximum.

This type of stretching includes the following exercises:

With daily use to maintain muscle tone, it is desirable to perform body tilts and dynamic exercises. To achieve significant results, you need to pay attention to static exercises in combination with dynamic stretching.

Exercises without iron and shells

In the process of training the back, it is important not to start immediately with iron or weights. For starters, trainers are advised to pay attention to simple exercises that are performed at home.

Below are some of them:

iron exercises

At the initial stage of training, it is possible to swing your back at home. But to guarantee the most progressive muscle growth possible.

• Deadlift with barbell- an exercise in which the load falls not only on the back muscles, but also on the gluteal muscles. At the beginning of the exercise, you need to stand up straight, then, bending your knees, go down and take the bar with a straight wide grip. Then you need to get up, helping yourself with your heels.

When performing a deadlift, you need to remember about the equivalent work of the back and legs. Athletes do not recommend this exercise to those who have problems with the spine (hernias and protrusions).

Exercises on the horizontal bar

The advantage of the horizontal bar is that you can do it both at home and in the gym or on the street. Exercises on the horizontal bar help to pump up the back, as well as tighten other muscles of the upper body.

Before swinging your back at home, you need to warm up, for example, run

With the help of a durable projectile and a small platform, you can perform a full-fledged workout. As a warm-up, a light jog in the park is suitable. The complex of exercises on the horizontal bar is aimed at the formation of a tightened shape, voluminous relief. Exercises on the horizontal bar are performed with a direct or reverse grip, depending on the desire to tighten one or another part of the body.

To achieve the result, the following rules must be observed:

• The lifting of the body occurs due to the work of the muscles.
• No jumping, jerking or extra momentum is allowed.
• We must not forget about breathing. When moving up, exhale, when lowering the body, inhale.
• The body must be kept vertical.

The maximum load on the muscles occurs during a slow rise on the horizontal bar. At the top point, the chin is on the same level with the crossbar or slightly higher. The position of the body is fixed for 2-4 seconds. You should descend smoothly, without jerks and sudden movements. During pull-ups, depending on the grip, different back muscles are included in the work.
With a wide grip, the main load falls on the latissimus dorsi, so you need to get the thoracic section of the crossbar and fix the position. When pulling up with a reverse grip, you need to control the position of the shoulders - they should be laid back.

Workout for the latissimus dorsi in the gym

The latissimus dorsi muscle is the most voluminous, so you need to pump it using free weights. Basic exercises for her: traction of the lower block to the stomach, traction with one hand.

Before starting the first exercise, you need to adjust the simulator. The height of the seat is such that during operation the cable remains parallel to the floor at all times. It is preferable to choose a forked handle, this will keep the brushes parallel to each other.

A woman should take hold of the handle and pull it to her waist. At the extreme point, at the moment when the handle touches the body, you need to fix the position, and then slowly return to the starting position. It is important to keep the elbows tightly pressed to the body.

During the traction of one dumbbell in an incline, the body of the athlete is located at an angle of elevation. This will eliminate the biceps from work. A large range of motion allows you to maximize the loading of the latissimus dorsi.

How to work out the rhomboid muscles

Rhomboid muscles strengthen the shoulder girdle, are responsible for the correct position of the shoulder in dynamics. These muscles are formed passively during back exercises.

The thrust of the bar in the slope is as follows. A woman needs to take the neck with a direct grip, while bending her legs slightly at the knees, tilt the body forward. As you exhale, pull the bar until it touches the body. In the upper position, bring the shoulder blades together. While inhaling, slowly lower the bar down.
The thrust of the upper block to the chest replaces the pull-ups on the horizontal bar. You need to sit on the simulator, take the handle with a wide straight grip, on the exhale lower the handle to the thoracic region, slightly tilting the body back, while inhaling, return the handle to the starting position. At the bottom of the shoulder blades should be brought together.

Exercises for the large round muscle

The large round muscle affects the movement of the hands. A well-developed muscle contributes to the formation of a beautiful silhouette.

The overhead pulldown is an easier alternative to pull-ups. First you need to sit on the simulator, grab the handle with a wide straight grip, while inhaling, pull the handle down behind your head, fix the movement at the bottom point, and then slowly raise the handle up.
During the movement, the woman should feel the load on the back muscles. The back should be kept straight, avoiding deflections in the spine.

Work with the extensors of the back

By training the extensor muscles of the back, the athlete will achieve strengthening of the lumbar spine. This will reduce the risk of osteochondrosis and some other diseases. To strengthen the muscles of the lower back, the following exercises are suitable: hyperextensions, forward bends with weighting (barbell).

To properly perform forward bends with a barbell, you need to take the neck with a wide grip and set it on a trapezoid. Legs - shoulder width apart, slightly bent at the knees. During the squat, the upper body leans forward, the pelvis goes back.
At the moment when the body becomes parallel to the floor, they begin to move up. It must be remembered that during the exercise the lower back does not work. The entire load is felt in the extensors of the back, buttocks.

With the help of hyperextensions on a Roman chair, most of the muscles of the back and legs are worked out. First you need to lie down in the simulator on your stomach, fix your feet under the rollers, slowly lower the body down, then, slowly, rise to the parallel with the floor.

The loin should be straight, without arching. It is necessary to focus on breathing - when lifting up, inhalation occurs. To increase the effectiveness when performing hyperextension, weights are used.

Serratus training

Based on the physiology of this muscle group, pumping up the serratus muscles in isolation will not work. They experience stress in different exercises, but as an additional muscle group.

Pullover with dumbbells helps in the development of the relief of muscle mass in the ribs. A woman needs to sit down on a bench, pick up a dumbbell at one end and lift it above her chest with outstretched arms, lower the dumbbell behind her head while inhaling until the back muscles are stretched to the maximum.

As you exhale, raise the dumbbell to its original position above your head. It is important to keep your elbows slightly bent during the movement.

Abdominal exercises promote the development of serratus muscles. Trainers advise doing exercises with an emphasis on each side. These include: lateral and diagonal twists, lateral hyperextensions, leg raises on the horizontal bar. In this case, you can pump up the dentate muscles at home.

Trapezius exercises

The trapezius muscles are located in the upper back. They play a crucial role in the formation of correct posture. The following exercises are suitable for the development of this muscle group: dumbbell shrugs, barbell row to the chin.

The thrust of the bar to the chin is carried out as follows. First you need to take the bar with a direct grip, stand up straight, arms straight, shoulder blades brought together. Then they take a breath and use the trapezium to raise the bar to the chin, fix the position and smoothly lower the bar down.

At the top, the elbows should be above shoulder level. During the exercise, you need to monitor the correct setting of the elbows - they should rise vertically parallel to the plane of the body.

How to quickly pump up your back

To pump up your back as quickly as possible, it is not necessary to constantly train in the gym. And at home, you can achieve significant results.

You just need to follow the following rules:

Scoliosis Exercises

At the initial stages of scoliosis, a special set of exercises is used to correct the spine. At later stages, exercises and volumes are recommended by the doctor, based on the patient's condition.

A set of exercises for scoliosis consists of three parts: warm-up, main workout and the final part.

For training use the following sports equipment:

• dumbbells;
• bench;
• stick;
• ribbons.

During the warm-up, the muscles warm up, blood circulation normalizes. The main task of the warm-up is to prepare the body for the basic set of exercises.

Below is a set of exercises for the back with initial scoliosis.

• You need to sit on the floor, bending your knees until you get a right angle. The arms are extended forward to maintain balance. Then the legs are pulled to the chest, while the body deviates back. The load is directed to the muscles of the back and the press. The number of repetitions is 10. After a short rest, the exercise is repeated 2 times.
• You need to sit on a bench, clasp the back of your head with your palms. Slowly turn the body in one direction, then in the other. The number of turns is 10 in each direction.
• For this exercise, you will need a plastic bottle filled with warm water. You should lie on a hard surface, put the bottle under your lower back. Then slowly with the help of the legs roll the device to the neck. After - back to the lower back.

In conclusion, doctors recommend alternating walking on the heels and on the toes with a high elevation of the hips. Exercises should be performed carefully, without sudden movements, at a slow pace. At the end of the workout - allocate 10-15 minutes for a good rest.

How many repetitions to do

The main condition for women's training is not to overdo it. For beginners, athletes recommend starting with 10-12 repetitions. To avoid injury, the load and intensity are increased gradually.

If the initial goal is weight loss, then you need to stop at 3 sets of 17-20 repetitions. Rest between sets - no more than 45-60 seconds. If the training is aimed at increasing muscle mass, then the number of approaches will be 3-5. The number of repetitions is 9-12. Do not forget about iron - the mass of shells is gradually increased.

It is possible to perform exercises and swing your back both at home and in the gym. A strong, toned back will relieve many of the health problems that develop with age. You need to train regularly, and the result will be noticeable not only to the woman, but to everyone around.

Video about exercises for the back

Exercises for the muscles of the back:

The best exercises for the back: