Exercise for back muscles. The best exercises for the back muscles

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 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:

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.
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.
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.
Top pull. It 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.
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?

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.
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).
Bend forward with a barbell. It is considered the best exercise for working out lower section backs. Performed at the end of the workout.

Back muscle training

Of course universal program There is no such thing 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:

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 receive perfect figure, back training is very important element 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. And 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:

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

Of course, a set of these exercises will not allow you to achieve maximum results in gaining muscle mass and increasing strength indicators, however, it will provide 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 for 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 drops 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 elaboration should occupy a significant place in training process. It is this that allows you to get that coveted V-shaped torso.

In this article, we have discussed many valid 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.

When you first come to the gym, it’s not surprising that you want to work out big muscles in front – pump up your chest, arms and abs. But when you really start learning about your body, you divide it into two parts, the lower part (your legs) and the upper part. As you move further, you begin to highlight the front and back sides. And those who have seriously taken up the creation of their own form know that building a large, wide and powerful back distinguishes them from all other athletes. So if you're serious about working on your back, take a moment to read this article and you'll be up to date with all the information you need.

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

Anatomy of the upper back muscles

Lat

The first muscle that everyone imagines when starting back training gym- This is the latissimus muscle. It runs from the front humerus, that is, the bones of the upper arm, attaching downwards to the shoulder blades, to the lower thoracic spine in the middle of the body and all the way to the very bottom of the back, where it is attached to a large area of tissue compaction in lumbar region. So, as you can imagine, your lats are fundamentally important, because the width of your back is determined by the distance between their edges.

Trapezoidal

Most people, when imagining traps in reality, think only about the upper part of them, which is trained with shrugs. In fact, the trapezius muscles of the back consist of three parts:

Upper trapezius (Start at the base of the skull and spine, pass along the neck, descend down and attach at the collarbone).
Mid-trapezoid (Located in the area of the third and fourth cervical vertebrae in cervical spine spine, crosses the back and joins the scapula).
Lower Trapezius (Located lower in the thoracic spine, extends upward and is also attached to the scapula).

Diamond-shaped

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

Anatomy of the lower back muscles

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

Multifidus muscles. You may never notice these muscles, but they are important because they create an area of movement for your spine and allow you to make small movements while maintaining the arch of your spine.
Quadratus lumborum muscle. It runs from the very top of your thigh and up to the muscles of your lower back. It's important for side-to-side body movements, but what's more important to you and me is its ability to prevent excessive side-to-side bending.
Back extensors. They originate in the area of the sacrum and upper thigh and run along the entire length of the back to the neck and even to the base of the skull. So these muscles are really important for controlling our movements. Think of the same squats or deadlifts that place the weight on your back as you try to create a stretch in your lower back muscles—all of which involve the low back extensors coming into play.

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

Bones and joints

Which joints are the most important when we talk about back training? Of course, these are the upper parts of your spinal column. They consist of 12 separate bone formations that start at the base of the neck and run the entire length of the back. This element is very important, so make sure that when performing various rows, including dumbbells and cables, you keep your back straight and fixed, because this is the best position for performing the exercises.

The movements are performed not so much by the entire upper back, but rather by the shoulder blades and shoulder joint. From these areas movements are born. That is, you must understand that to create a really good form, it is not enough just to pull weights, you need to combine all the connecting elements and your back will become strong and powerful.

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

Functions of the back muscles

When it comes to the lats, there are two main functions they perform:

Internal rotation (pronation)
Shoulder adduction

Imagine that this muscle, attached to the humerus, is responsible for its pronation, that is, the rotation of the humerus inward. Many people are familiar with this function, but most are unaware that the lats are also responsible for bringing the shoulder toward the body. We are talking about flexing the shoulder, raising the arms and then lowering them, that is, movements like top link block or pull-ups with a forward and reverse grip - all this causes adduction of the shoulder.

So, we've looked at the lats and now let's look directly at the muscles of the upper back.

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

Below we have the middle part of the trapezoid and diamond shapes. Remember that they are located in the middle part of the back and are attached to the shoulder blades. They are responsible for retracting your shoulder blades, allowing you to pull your shoulder joints back and bring them together.

In conclusion, let’s remember the important lower part of the trapezius. It is important for stretching the shoulder blades and lowering them down the chest.

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

Afterwards, when you lower your arms, the lower rotation of the scapula occurs, the rhomboids and the muscles that we constantly focus on in this article - the upper trapezius - enter into the process. These two muscles work together to produce inferior rotation of the scapula.

In conclusion, we note: if you are one of typical beginners In the gym, you probably spend the lion's share of your time training your anterior muscles, but developing your back is a way to not only improve your shape, but also ensure the safety of your shoulders for years to come. So make sure you spend enough time developing your back muscles compared to your front muscles.

Good day, friends! Today we will discuss all the important, in my opinion, exercises to develop back muscles. So, let's go.

First, we list the main back muscles, the development of which most exercises are aimed at. We will not dwell in detail on the anatomy of the back muscles, because... This is a separate topic for an article.

Latissimus muscles.

This is the main muscle group that gives the back its V-shaped appearance. Most exercises are aimed specifically at developing this muscle group.

Teres major and minor muscles.

The development of these muscles leads to a peculiar peak in the upper torso, thereby expanding the upper section of the latissimus dorsi muscles.

Trapezius muscle (lower and middle part).

Gives overall massiveness and thickness to the back.

Lumbar region.

Mainly consists of the thoracolumbar fascia - very strong tendons. However, there are deep ( internal muscles), which can also be developed.

Now let's move on to the exercises. The main, in my opinion, exercises for the back will be listed here, but there are a great many varieties of them.

1. Pull-ups \ or \ Pull-downs.

I consider this exercise to be the main and most important exercise in the development of the back, because... This movement according to biomechanics is the most natural for the entire muscular corset of the back. At all times, starting from the very beginnings of human development, people have performed this movement while climbing trees, climbing mountains or crawling out of a cave. There is an opinion that it is for this movement that the back muscles are best suited and adapted.

The technique for performing the exercise is as follows. First of all, when you hang on the horizontal bar or take a vertical block with outstretched arms, mentally tighten your back muscles and try to squeeze your shoulder blades together as much as possible while performing the movement. Keep your back muscles tense, pulling only with them, not with your arms. Try to keep your hands off work altogether. To do this, I advise you to use straps or special hooks.

They will greatly help you concentrate and feel the work of your back muscles. Although I personally use regular straps. Hooks are already exotic, and they are quite expensive and wear out quite quickly.

The main thing to do correctly in this exercise is to constantly tense your back muscles while performing the exercise. Don't relax them even for a split second. Feel the peak contraction as you retract your shoulder blades as much as possible.

2. Bent-over barbell row \ or \ Bent-over dumbbell row.

In this exercise, you should not chase the weights, as many do. The main thing here is to feel the movement itself, pull only with your back and turn off your hands from the work. If you take heavy weight, and even from the outside it will seem that you are doing it using the correct technique, but still, most of the load will inevitably be taken by your hands, no matter how hard you try to pull only with your back muscles...

Execution technique: bend at the lower back, tense it and keep it in this state during the entire exercise. Take a barbell or dumbbells, keep the inclination angle at about 50-60 degrees. Do not lean forward too much, because... with a strong bend, it will be more difficult to do the exercise with the correct technique and there will be an increased load on the lower back. The bar should go along the legs to the waist. The elbows are pressed to the body.

3. Traction of the horizontal block.

The technique is similar to the bent-over barbell row. But here you can experiment more with the width of your grip, because... in this exercise it is easier to concentrate on the back muscles and you do not need to balance the barbell.

4. T-bar row.

In terms of biomechanics, this exercise is similar to the previous two. The advantage of this exercise is that you do not need to maintain balance as with a barbell, and it is easier to turn your hands off, because movement always goes exactly in one direction.

5. Bend forward with a barbell (deadlift on straight legs).

This exercise, in my opinion, is better suited for bodybuilding than the classic one. deadlift. Firstly, deadlifts are more traumatic. Secondly, deadlifts are mostly needed for powerlifting competitions. In this case, either do multiple approaches, or one maximum. Doing it 8-10 times touching the floor (classically) makes no sense for bodybuilding, because... the muscles relax at the lowest point when touching the floor.

In this case, bending forward with a barbell is a kind of deadlift, but without touching the floor, and it is also less dangerous.

The technique is as follows: you bend your lower back as much as possible and keep it in this state throughout the entire exercise. You do the lifts very smoothly, without jerking! Do not lean forward more than 90 degrees so that there is always a deflection in the lower back.

That's all the basic exercises for the back. The remaining options are, to one degree or another, variations of the exercises already described. I will list them, but I will not dwell on each in detail, because... it makes no sense.

The main thing is to choose the exercise in which you feel the back muscles best. But I always recommend starting your workout with pull-ups or vertical block rows.

6. Hyperextension.

This exercise is very suitable as a warm-up before training.

7. Reverse grip pull-ups \ or \ Reverse grip vertical block rows.

This exercise can both train your back and biceps. Therefore, if you are training your back, you need to concentrate as much as possible on the back muscles.

8. Pull-ups by the neck \ or \ Pull-down of a vertical block by the neck.

This exercise can better work your upper back (middle and top part trapezius muscles)

9. One-arm dumbbell row.

The principle is the same as when rowing a barbell, but it is easier to concentrate on the back muscles.

That's all, friends. If you have any questions, ask them in the comments.

Sincerely,
Dima Marchenko
Vlad Fomenko

Your personal trainer online

Important! If you are determined to achieve results and want to achieve your goal as soon as possible (lose weight\dry out your body, gain muscle mass or just lead healthy image life and have athletic build, having correctly drawn up a diet\meal plan, training program and daily routine), then use the services of a personal fitness trainer online ==>

Training the back muscles contributes to the development of its famous V-shape, which makes the waist and hips visually narrower, thereby making the figure look more aesthetically pleasing. The back muscles are large, which makes them clearly visible and one of the main ones in bodybuilding. Doing exercises for the back muscles is prerequisite in any sport, as they form correct and beautiful posture, and also play a major role in stabilizing the spinal muscles.

The back muscles are located in several layers, so they are divided into deep and superficial, which, in turn, are also located in two layers. Here we consider only those muscles that determine the relief of the back.

Trapezoidal
Diamond-shaped
Lat

We discussed the detailed anatomy and features of training the back muscles in detail earlier (link below).

Exercises for the trapezius muscles of the back

The trapezius muscle is a flat, triangular muscle that is located outside and down from the neck, and down the center of the back between the shoulder blades. The more the trapezoids stick out on the sides of the neck, the more powerful and spectacular the athlete’s body will look. Building large traps is essential for symmetrical upper body development. The exercises presented below will allow you to work out all the parts efficiently. trapezius muscle.

This exercise is aimed at working the upper and middle part of the trapezius.

Working muscles:

1. Upper and middle trapezius
2. Deltoids
3. Levator scapula

4. Spinal
5. Longissimus muscle breasts
6. Iliocostal muscle

Grasp the barbell with an overhand grip, stand straight and place your feet shoulder-width apart. As you exhale, raise your shoulders as high as you can. Pause, and while inhaling, slowly return to initial position.

Options:

You can perform this exercise holding a barbell behind your back.

By performing this exercise you work the upper and middle parts of the trapezius.

Working muscles:

1. Upper and middle trapezius
2. Deltoids
3. Levator scapula

Erector spinae muscles:

4. Spinal
5. Longissimus thoracis muscle
6. Iliocostal muscle

Exercise technique:

Take dumbbells. Stand up straight. Stretch your arms at your sides. As you exhale, raise your shoulders. Pull them as high as you can. Hold this position for a second and lower your shoulders.

Important details:

Select the weight of the projectile correctly - too heavy weights will not allow you to contract and stretch your muscles as much as possible. Therefore, if you feel that the contraction is weak, then take lighter dumbbells.

Working muscles:

1. Upper and middle trapezius
2. Deltoids
3. Levator scapula

Erector spinae muscles:

4. Spinal
5. Longissimus thoracis muscle
6. Iliocostal muscle

Exercise technique:

Grasp the barbell with an overhand grip and stand straight. In the starting position, the arms are straightened at the elbows, the barbell rests on the hips. Inhale and, holding your breath, pull your elbows vertically upward, raising the barbell to your chin. As you exhale, slowly return to the starting position.

Options:

This exercise can be performed by changing the grip width. The wider the grip, the huge pressure falls on the trapezius muscle. The narrower the grip, the greater the load received deltoid muscles. You can also perform this exercise on a Smith machine.

Another exercise to train the upper and middle trapezius muscles.

Working muscles:

1. Upper and middle trapezius
2. Deltoids
3. Levator scapula
4. Supraspinatus muscle

Erector spinae muscles:

5. Spinal
6. Longissimus thoracis muscle
7. Iliocostal muscle

Exercise technique:

Walk up to the machine and grab the bar with an overhand grip. In the starting position, the arms are straightened at the elbows. Inhale and, holding your breath, pull your elbows vertically upward. As you exhale, slowly return to the starting position.

Important details:

When performing deadlifts, your elbows should point up and to the sides. There is no need to lean forward and lower your shoulders.

Exercises for the latissimus dorsi muscles

The most basic muscles that take the lion's share of the formation of the back are the latissimus. With the help of these muscles you can visually increase your back and shoulders and at the same time reduce your waist. They play a big role in the formation of the “male” figure, the notorious V-shaped physique. Therefore, for the full development of an athlete, it is vital to qualitatively work the latissimus muscles to achieve a large and beautiful back. Below are the best exercises to increase lat strength and mass.

This exercise will allow you not only to build up the mass of your back muscles, but also to “define” them.

Working muscles:

Diamond-shaped
Lat
Middle and lower trapezius
Rear delta

Exercise technique:

Sit on the seat. Take the handle in your hands and rest your feet on the stops. Knees slightly bent. The body is vertical. There is a deflection in the lower back. As you inhale, lean forward slightly with your lower back arched. As you exhale, pull the handle toward your lower abdomen, returning your torso to an upright position.

Important details:

During the exercise, you should actively move your shoulders back and squeeze your shoulder blades together as much as possible. The elbows go along the sides along the body. It is with this technique that the muscles of the upper and lower back will work as much as possible.

This exercise imitates pull-ups on a horizontal bar and will allow you to effectively work out the latissimus muscle.

Working muscles:

Lower trapezius
Rear delta
Diamond-shaped
Latissimus

Exercise technique:

Take the handle of the exercise machine with a straight wide grip and sit on the seat. As you exhale, pull the handle toward your upper chest, slightly tilting your torso back. As you inhale, return to the starting position.

Important details:

As you row, push your chest out to meet the movement of the handle. The shoulders should move back and down, the shoulder blades should be brought together. Pay very close attention to the technique so that exactly the muscles that are supposed to work, namely the latissimus dorsi muscles.

In this exercise, in addition to the latissimus muscles, the biceps also work.

Working muscles:

Biceps
Rear delta
Lower trapezius
Latissimus

Exercise technique:

Take the handle of the exercise machine with a reverse grip and sit on the seat. As you exhale, pull the handle toward your upper chest, slightly tilting your torso back. As you inhale, return to the starting position.

Important details:

Don't slouch or lean too far back while pulling.

4. Pull-ups on the horizontal bar with a straight wide grip

An excellent exercise for training the latissimus muscle on any sports field.

Working muscles:

Rear delta
Diamond-shaped
Lower trapezius
Latissimus

Exercise technique:

Grasp the bar with an overhand grip, much wider than shoulder width. Without straining your biceps and squeezing your shoulder blades, pull yourself up, trying to touch the bar with your upper chest. Pause a little at the top and return to the starting position.

Important details:

When pulling up, bend your back and look straight up.

One of the most effective exercises for pumping the latissimus muscle.

Working muscles:

Trapezoidal
Diamond-shaped
Latissimus
Rear delta

Exercise technique:

Grasp the barbell with an overhand grip, slightly wider than shoulder-width apart. Bend your legs slightly and lean your torso forward. The tilt should be significant, with the torso almost parallel to the floor. Arms straight. There is a deflection in the lower back. Inhale, and as you exhale, powerfully, while remaining bent over, pull the barbell until it touches your lower abdomen. As you inhale, slowly return to the starting position.

Important details:

At the top of the movement, move your elbows and shoulders back as far as possible and bring your shoulder blades together.

Options:

The T-bar row is almost identical to the bent-over barbell row, except that one end of the bar is attached to the floor or frame of the machine. As a result, it is possible to achieve less harmful tension in the lower region of the spine.

Excellent basic exercise for the development of the central and upper back.

Working muscles:

Latissimus
Diamond-shaped
Trapezoidal
Rear delta
Biceps

Exercise technique:

Place your left knee on the bench. Then bend over and place your hand on it. The body is almost parallel to the floor. There is a deflection in the lower back. Right leg standing on the floor. Right hand hold the dumbbell with a neutral grip. As you exhale, pull the dumbbell to your lower abdomen by contracting your back muscles. As you inhale, slowly lower the dumbbell to the starting position.

Important details:

Try to perform the movement using your back muscles, not your arms. To do this, raise your elbow high and do not move it too far to the side. Keep your back horizontal and don't round it. Don't rotate at the waist. It is in this position of the body that the back muscles are maximally used.

7. Abdominal thrust while sitting on a machine

Abdominal thrust on the machine combines well power load with training safety.

Working muscles:

Rear delta
Trapezoidal
Diamond-shaped
Latissimus

Exercise technique:

Sit on the seat of the exercise machine and rest your feet on the supports. As you exhale, pull the handles of the exercise machine towards your stomach, straightening your chest and moving your elbows back. As you inhale, slowly return to the starting position.

Important details:

Do not use inertial force. Movements should be slow and controlled.

Exercises for the rhomboid back muscles

There are about 650 muscles in our body, but for some reason we do not train all 650, but only the most important ones, those that form the basis and in the process of which the whole body is transformed. The rhomboids are precisely those muscles that do not need to be purposefully trained, since they develop passively when doing back exercises. Almost every exercise involves these muscles, and therefore you should not worry about their development - they are to some extent independent. Anatomy and training features rhomboid muscles We discussed spins in detail earlier (link below).

Exercises for the lower back

In addition to appearance, strengthening the lower back muscles is good for health, as this is one of the weakest points of a bodybuilder. By strengthening lumbar muscles the risk of spinal disease is reduced: osteochondrosis, vertebral displacement and pinched nerves, since the muscular frame of the lower back provides reliable support for the vertebrae. Below are the best exercises to strengthen your lower back.

1. Hyperextensions on the machine

Exercise for developing the straighteners of the back (lower back), as well as gluteal muscles and hip flexors.

Working muscles:

Semimembranosus
Semitendinosus
Biceps femoris
Gluteus maximus
Ilirocostal lumbar muscle
Longissimus muscle
Spinalis muscle

Exercise technique:

Lie on your stomach in the exercise machine and place your heels under a special cushion. Slowly, as you exhale, bend down. As you inhale, smoothly return to a position in which your body represents a straight line.

Important details:

Avoid hyperextension in the lower back.

Options:

You can use a weight in the form of a plate, which is held with crossed arms on your chest.

Deadlift - is basic and one of the most necessary exercises in bodybuilding and powerlifting.

Working muscles:

Gluteus maximus
Finger flexors
Wrist flexors
Spinalis muscle
Longissimus muscle
Semitendinosus
Semimembranosus

Exercise technique:

Come close to the bar, place your feet shoulder-width apart and parallel to each other. Squat down and grab the barbell with an overhand grip, grip slightly wider than shoulder-width apart. The arms are vertical and the shoulders are directly above the barbell. The gaze is directed forward. Take a deep breath and, as you exhale, begin to pull the barbell. After the bar passes your knees, straighten up completely and squeeze your shoulder blades together as much as possible. Start the downward movement by moving your pelvis back. The lower back is arched, the shoulder blades remain retracted. After passing your knees, squat down and touch the plates to the floor.

Important details:

Be extremely careful while performing deadlifts. Watch your lower back, it should always be arched. And of course, maintain a smooth movement, both when raising the barbell and when lowering it. Don't try to pull the barbell off the floor. Inhale slowly down, exhale, powerfully up.

3. Forward bends with a barbell (Good Morning)

An exercise aimed at training the lower back. This exercise also works the leg, gluteal and biceps muscles.

Working muscles:

Gluteus maximus
Biceps femoris (biceps femoris)
Semitendinosus
Semimembranosus
Spinalis muscle
Longissimus muscle
Iliocostal lumbar muscle
Quadriceps femoris (quadriceps)

Exercise technique:

Place the barbell on the back of your shoulders. The back is rigid, the shoulder blades are together. Knees slightly bent. Inhale, bend forward until your torso is parallel to the floor, keeping your back straight. Slowly return to the starting position, exhale.

Important details:

Master bending only with an empty bar and at a slow pace. Add weight only when you feel that your lower back has become stronger.

Directions of development of back thickness and width

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

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

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

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

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

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

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

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

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

Examples of training programs

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

Complex for a beginner:

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

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

3. Horizontal pull: 3x10-15.

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

Complex No. 1 for an average athlete:

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

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

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

3-4x8-15.

Complex No. 2 for an average athlete:

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

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

3. Deadlift: 2-3x6-10.

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

Complex No. 3 for an average athlete:

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

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

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

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

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

Complex No. 1 for advanced:

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

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

3. Deadlift: 2-3x6-10.

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

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

Complex No. 2 for advanced:

3-4x6-12.

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

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

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

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

Complex No. 3 for advanced:

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

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

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

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

5. Deadlift: 2-3x10-12.

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

Exercise technique and nuances

Pull-ups and overhead rows

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

Performing the exercise:

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

Nuances and variations:

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

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

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

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

Bent-over barbell row

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

Performing the exercise:

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

Nuances and variations:

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

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

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

One-arm dumbbell row

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

Performing the exercise:

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

Do the required number of repetitions.

Nuances and variations:

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

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

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

Horizontal block thrust

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

Performing the exercise:

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

Nuances and variations:

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

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

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

Deadlift

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

Performing the exercise:

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

Nuances and variations:

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

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

Before execution this exercise pay attention to warming up.

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

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

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