Exercises to pump up your back at home. How to pump up a girl’s back at home and in the gym

Do you want a powerful, wide back?! Then read carefully the 8 main rules for developing back muscles, tips, main mistakes and videos.

Most of the gym visitors train their back at half strength, doing the usual and, believing that this is enough to create the coveted triangle and there is no need to apply more effort, but the question of how to pump up the back muscles remains open and the cherished 4 words are spinning in their heads - how to pump up wide back.

If you are not one of these self-confident individuals and are ready to further progress and achieve new heights, to create a truly powerful, muscular, sculpted back, then the information provided below is exactly for you.

Rule #1 – Improve your rows and pull-ups

Very often we see how not only beginners, but also experienced gym goers do not correctly perform these exercises to pump up their back muscles. The main efforts are aimed at performing a given number of repetitions, while movement technique plays a secondary role.

What to look for Special attention by doing:

1) At the very beginning of the movement, the shoulders must be pulled back

2) The movement should be due to the tension of the back muscles, without twitching or swaying of the body.

3) Finish the row or pull-up with additional tension.

4) The arms are simply hooks connecting to the back, they work along a strictly defined trajectory.

For correct execution you will have to spend more than a dozen attempts, but having learned to truly feel the muscles, progress will go by leaps and bounds and will make it possible to better develop strength, add volume and lift more weight.

Rule #2 – Watch your deadlift weight

It’s not uncommon to see a picture of guys loading maximum weights on the barbell, performing 1-3 at a time and waiting for super growth of the back muscles.

For extension muscle mass back, do the following:

1) You need to work in the range of 5-10 repetitions, this is the amount that triggers anabolic growth.

2) You should not lift the barbell with a weight exceeding 85-90% of your one-rep maximum. This is acceptable to find out your strength limit, but it should not be the basis.

3) Your working weight should be around 70-75% of your maximum, this will allow you to deadlift for at least 5 reps.

- an excellent exercise that forces almost all muscle groups to work, but there will be little benefit from extreme weights to increase volume.

Rule #3 – Don’t overtrain your rear delts.

Back training is based on pulling and pulling the elbow back; this in itself works well on the back area and does not need to pay special attention to it. Of course, you can perform 1-2 exercises like - and, but train separately rear delts not necessary.

Thus, you will save time and energy, which you will direct to additional exercise on working out the back.

Rule No. 4 – If you don’t have the strength to do a pull-up, then do a horizontal pull-up

Include horizontal pull-ups () in your arsenal. They selectively affect the lats, reducing them efficiently and working them out perfectly.

To perform this, place the barbell in the Smith machine at a height of about 1 m, place the heels of your feet on a gymnastic bench,
You need to pull yourself up to the middle of your chest, touching the barbell. It is advisable to pause for a second at the top point, and at the bottom it is good to relax the deltoids and stretch the lats.

For those who find this option too difficult, place your heels on the floor, this will place your torso at an angle of approximately 45 degrees, which will make the pull-up easier, but will also reduce the useful load on your back.

Even if you don’t have the strength to pull yourself up from your usual vertical position, from horizontal, perform at least 5 more repetitions, and this is additional growth.

Rule No. 5 – increase the working weight

Do you still have a question - how to pump up latissimus muscles backs, then remember the main answer - training with the same weight , is doomed to failure. For muscle growth, it is extremely important that you constantly reach a new level of resistance, this allows you to include more muscle fibers in the work and prevents the muscles from getting used to the load.

If you have reached about 110 kg for 6-8 repetitions, then the barbell row to the belt should be within the limit of this weight, even if it’s heavy, this is your goal.

Do not limit yourself to pull-ups for 8 repetitions, hang additional weights on your belt - 2.5; 5; 10 kg. and move on, only the path forward will make you more massive, more powerful and more athletic.

Rule #6 – Use wrist straps

How to pump up a wide back if your arms can't stand it heavy weights. Actively use wrist straps, in the latter the heaviest ones, when the grip is not able to withstand the maximum weight.

For example, when performing a deadlift with a large weight, the forearm cannot stand it and the fingers begin to unclench, while the back muscles are still quite fresh and have not experienced peak load. Using wrist straps removes the forearm from work and fully loads the back, which makes it possible to fully work out the muscles and work them 100%.

Grip strength will be trained separately, doing the same with your hands, now you have one goal, to work the muscles of the back fibers along and across.

Rule No. 7 – pump up shrugs

The trapezius is not only the top of the back, like an iceberg, which is 70% hidden under water, but they also begin to go from the middle of the back, and only their very core is visible from the front top part.

When performing shrugs, at the highest point of the lift, hold for a second, creating the peak of the contraction, try to reach your earlobes with your shoulders, the lift is powerful and fast, while lowering, feel how the trapezius stretches.

Use “hard training”, for example you work with a weight of 80 kg. for 10 repetitions, first take the weight 80kg. x 10 repetitions, then 90 kg without rest. x 8 repetitions, then 100 kg. x 6 repetitions, after which lactic acid will literally fill every muscle cell, but this will indicate excellent development of the trapezius muscles.

Do not forget about the method when 1 approach is divided into many small ones, for example, doing 3 repetitions, resting for 20 seconds, then again 3 repetitions and again resting for 20 seconds, and so on, until you can’t do a single repetition. )

If the training program is split, perform the above exercises sequentially, from the heaviest to the easiest.

If according to the principle of conventional training, then:

Monday - deadlift
Wednesday- traction
Friday– pull-ups

Include these rules in your knowledge base and you will see how the rear view will begin to transform. Train, try, don’t be lazy and you will have a lot quality meat, Good luck!

Your back is the core and frame of your body. It includes a huge number of muscles that need to be developed and periodically loaded with work to correct posture and create beautiful figure generally. Back training has a number of additional benefits, such as: visual narrowing of the waist, increasing physical strength, prevention of scoliosis, radiculitis, osteochondrosis, increasing tone and daily activity, getting rid of fatigue and developing flexibility. The exercise technique on how to pump up a girl’s back is easy to learn on your own, so if you don’t have time to go to the gym, you can train your back at home.

What muscles does the back consist of?

They are divided into two groups: deep and superficial . The first ones consist of:

1. Transverse spinous muscles (provide movement of the ribs). In turn, they include: rotator cuffs, multifidus and semispinalis muscles.
2. Extensor muscles (provide movement of the torso). These are, first of all, the longissimus and iliocostalis muscles.
3. Belt muscles.
4. The erector spinae muscle (the strongest and most important because it holds the body upright).

Rotator muscles are divided into cervical and lumbar rotators. Thanks to them, we can rotate our head or body accordingly. The multifidus muscles are involved in lumbar extension. The iliocostalis is attached to the entire spine and ribs; she's like longissimus muscle, responsible for the “straightness” of the spine.

Muscles responsible for posture

Superficial muscles are, first of all:

1. Latissimus muscles (“wings”). They perform all kinds of hand movements.
2. The quadratus lumbar muscles are responsible for lateral flexion of the body.
3. Rhomboid muscles. Regulates the movements of the shoulder blades.

Superficial also includestrapezius muscles. They are involved in the movement of the shoulder blades, head and neck.They are often called simply “trapeze”because they have a similar shape. The trapezium is divided into upper, lower and middle parts. But during intense training, it is the upper one that is most clearly visible. When you stoop, the upper part is constantly under tension, hence the nature of constant headaches. This is also why it is very important to do exercises to achieve a straight posture.

Simple back exercises that a girl can do at home

To get your posture in order, we shake your back using the “base” of the most useful exercises. These include “swallow”, “boat” and “bridge”. And in order to build muscles, you should do weight training exercises. Taken together, this is a powerful tool for straightening posture, the result of which is a beautiful back and shoulders, a thin waist, and a spectacular chest.

Bridge exercise with emphasis on the shoulder blades to pump up your back

Why is the “bridge” considered a basic exercise? It is aimed at developing deep muscles, relieves pain and tension from the spine. But do not forget that before any “base” you need to warm up to eliminate the possibility of injury. To warm up, perform several approaches of rotating your torso; bending to the sides, jumping, and squats will be useful.

Technique for performing a bridge with emphasis on the shoulder blades:

1. Lie on your back as shown in the image: legs bent, resting on your feet and shoulder blades.
2. Place your arms exactly along your body.
3. As you exhale, gently lift your body, trying to bring your pelvis up as much as possible.
4. Hold the pose for a few seconds.
5. As you inhale, slowly lower your body and after a short pause, repeat the exercise.

Number of approaches: 3 x 20–25 repetitions.

"Bridge" with emphasis on hands

For beginners, this exercise can be a difficult test of flexibility. But don't worry, after a few practices you will succeed. If you are afraid of getting injured, use a fitball as a support.

How is a hand-supported bridge useful? It effectively acts on the extensor muscles, strengthens them and tones them. Prevents displacement of the vertebrae and the development of scoliosis and osteochondrosis. The “bridge” can be performed from a lying position on the floor or from a vertical position (more advanced level). Choose the option that is comfortable and accessible to you now.

Who can do this exercise? The bridge is useful for girls and women of all ages to prevent diseases associated with spinal curvature.

“Bridge” from a lying position:

1. Lie down comfortably, bend your knees and place your feet on the floor.
2. We bend our arms at the elbows, place our palms near our shoulders with our fingers pointing towards ourselves.
3. As we exhale, we rise, straightening our arms and legs as far as possible. We try to bend evenly, without a strong bend in the lower back.
4. If you have a good level of flexibility, try to straighten your legs all the way and push your chest forward, expanding it further.
5. As we inhale, we carefully lower ourselves, starting to place ourselves not on the top of the head, but on the upper part of the back.
6. We repeat the bridge 3-4 times, slowly, and monitor how we feel.

Video: How to stand on the bridge. Exercises for flexibility

“Bridge” with fitball:

1. Lie on your back on a fitball.
2. Throw your head and arms back, rest your palms on the floor.
3. As you exhale, try to lift your body and follow the recommendations described in the previous version of the exercise.
4. As you inhale, carefully return to the fitball.
5. Do the exercise 3-4 times.

Technique for performing a “bridge” with a fitball

“Pro” level - “bridge” from a standing position:

1. Standing on straight legs, we raise our arms up, stretching our whole body behind them.
2. Slowly bend backwards in stages, bending your knees slightly.
3. Gently lower your hands to the floor.
4. We hold the position for a comfortable time.
5. To stand up, we transfer our body weight to our toes, we can bend our knees slightly more, and we stretch our pelvis forward and up. At the end, hands go up.
6. We rest and you can repeat the exercise.

Do this exercise only if you are confident in your abilities and correct technique.

Video: How to do a bridge from a standing position

Tighten your back at home - an effective boat exercise

The “boat” trains your back, abs and shoulders at the same time. This exercise improves blood circulation, strengthens the spine and, among other things, promotes its straightening, and also reduces painful sensations with osteochondrosis. The main advantage is the ease of implementation and the absence of requirements for special gymnastic training:

1. Lie on your stomach with your arms extended in front of you.
2. Connect or leave your straight legs hip-width apart.
3. As you exhale, raise your arms at the same time, chest and legs. The stomach remains on the floor. Try to keep it in a slight tone all the time, do not rise as you inhale, inflating your stomach.
4. Stretch your arms and legs and freeze in the boat position for a couple of seconds.
5. As you inhale, relax.

Optimal number of approaches: 5–7 times.

The “boat” is a special exercise for the female body. It allows you not only to strengthen your back muscles, but also to make your hips more elastic, reduce your waist size, and create relief press and normalize the premenstrual cycle.

The “swallow” exercise will help strengthen your back.

The super-exercise “swallow” acts on several back muscles at once: extensors, latissimus muscles, deltoids. If you want to further develop your back with dumbbells, then the swallow is an excellent muscle preparation. There are several options for the exercise: from a standing position, from your knees, with a ball. All of them are based on the ability to maintain balance. In this way, the muscles of various parts of the body, including the back, are tensed, an even posture is formed, and the spine is straightened. Get involved in work small muscles involved in stabilization, which in standard exercises work rarely or little.

1. Standing on a flat surface, extend your arms up.
2. Lift one leg off the floor and begin to bend over so that your arms and that leg form one straight line at all times. Look in front of you, gradually moving your gaze downward to make it easier to maintain balance.
   
3. Fix the pose in a position where your arms and legs are still in line; ideally, it should be parallel to the floor.
4. After 8-9 seconds, change legs.

Number of approaches: 4 per leg.

The “swallow” with emphasis on the knees is a simple variation of the classic “swallow”. Here, the muscles of the back, abs and buttocks are also trained at the same time, but maintaining balance is much easier. The exercise is perfect for beginners.

1. Get on your knees and lean on both hands. Your wrists should be under your shoulders, your knees under your buttocks.
2. Pull left leg And right hand parallel to the floor.
3. Pull them in opposite directions and at the same time slightly upward.
4. The pelvis and stomach do not collapse - maintain a strong center.
5. Hold the pose for 15–20 seconds and repeat the exercise on the other arm and leg.

Perform 3-4 “swallows” on each side.

“Swallow” with fitball:

1. Take a gymnastic ball in your hands and lift it above your head.
2. Lift one foot off the floor and begin to bend over, keeping your body, arms, and raised leg in line. Hold the position in which your body and arms remain slightly above parallel with the floor.
3. Stay in this position for a few seconds and return to the starting position.
4. Repeat on the other leg.

Perform 4 repetitions on each side.

“Swallow” with a gymnastic ball more actively uses the upper back. When performed, blood circulation and overall well-being of the body improve, plasticity and flexibility develop.

Back exercises with additional weight: using dumbbells

To activate muscle growth, you need to perform back exercises with iron and constantly increase the load in the future. Only with the help extra weight You can significantly change the shape of your back. If your goal is not only to straighten your posture and strengthen your muscles, but to create a figure like the girls from the fitness bikini category, then dumbbells should be yours best friends! Consider a set of exercises with dumbbells.

Raising arms to the sides

Required equipment: two dumbbells.

1. Feet shoulder-width apart, knees slightly bent. Bend over until almost parallel to the floor.
2. Your arms with dumbbells should remain vertical in front of you, but your shoulders should be toned: do not allow the dumbbells to freely pull them down. Elbows slightly bent.
3. As you exhale, raise your arms out to the sides so that they are at the same level as your shoulders, but not higher.

Number of approaches: 3–4, 10–12 repetitions.

Dumbbell row on the knee

To work the lats and deltoid muscle, do dumbbell rows with emphasis on one knee. This exercise requires precise technique, try to perform it as statically as possible: the only movement is pulling your arm up from the dumbbells.

1. Choose a comfortable support - a chair or bench.
   
2. Place the knee closest to the support on it, and grab the edge of the support with your hand.
3. Take the dumbbell in your free hand.
4. IMPORTANT! Don't arch your back!
5. As you exhale, begin to lift the dumbbell upward, bending your elbow.
   
6. As you inhale, return your hand to the starting position.

Number of approaches: 3, number of repetitions: 10–12.

Double dumbbell row

To the benefits this exercise good load and safety can be attributed. Most of the back muscles are under tension, but few joints are involved. This type of deadlift replaces several exercise machines at once and can be performed at home.

1. Lean your body forward about 45 degrees and bend your knees.
2. Bring your hands with dumbbells down in front of you.
3. Exhale as you lift the dumbbells, moving your elbows back.
4. Inhale as you return the dumbbells to the starting position.

Deadlift on straight legs

Straight-legged barbell or dumbbell row is also called deadlift. At home, dumbbells are most often used; there is no significant difference between the first and second (both are excellent for this exercise). However, when rowing dumbbells, it is important to monitor their location in space. They should be on the same level - that's one, and parallel to the floor - that's two. In this case, it is being worked out Bottom part backs.

1. Imagine that two dumbbells are one whole. Take them in both hands and place them at the same level in front of your hips.
2. The knees, despite the name of the row, should remain slightly bent so that you do not injure the ligaments.
3. The back is straight, the gaze is directed forward.
   
4. As you inhale, lower your arms with the dumbbells down, without squatting, but only tilting your body. If flexibility allows, bring the dumbbells to the middle of your shins. If your back rounds or your knees bend before this position, stop at a higher point.
   
5. After a short pause, exhale and raise your body to a vertical position.

Required number of approaches: 3–4, number of repetitions: 10–12.

This exercise will be the most effective for pumping up the trapezius muscles. We do 3 sets of 10 repetitions. However, girls should not overuse shrugs, as they can create an excessively massive upper back.

1. Hands with dumbbells are extended along the body on the sides of it.
2. Only your shoulders work: lift them up - exhale, lower your shoulders - inhale. The movement is similar to a normal shrug.

None circular movements We do not allow it, this can lead to injury, follow the technique!

Straight posture will restore health to your body. Frequent workouts will strengthen the muscles not only of the back and lower back, but also of the abs, hips, and legs. Include the described exercises in your home workout program today to look 100% tomorrow.

A wide back gives the bodybuilder massiveness and significantly increases physical performance. Therefore, this article will discuss how to pump up your back muscles.

There are many exercises that are aimed at pumping up certain parts of it; it is important to correctly combine them in your training plan, and only then will the result meet your expectations.

Mindlessly performing movements has little effect on the development of the back. To tone your back, it is important to include protein-rich foods in your diet.

Anatomy of the back muscles

There are many muscles in the back; every athlete should have an idea of ​​the anatomy and know what exactly he is training, then it will be much easier to pump up his back.

1. Lat. Because of quite big size the latissimus dorsi muscles are trained first; It is their development that makes it possible to create a massive figure for men and a toned figure for women. The muscles allow you to move your shoulder back, pull your arms toward your spine, or move your body toward your limbs.

1. Trapezius muscles. A whole complex of muscles that is responsible for the shoulder blades and affects the movement of the head. The upper part can be felt between the neck and shoulder; there is also a middle and lower part of the complex. The functions of these back muscles include lifting the limbs, moving the head and shoulder blades.

1. Vertebral extensors. They also act as a flexor muscle of the back and represent a line located on the upper part of the spine. Their job is to protect this important organ. If you pump up the extensor, your posture and stabilization will improve, and your back density will also noticeably increase.

1. Diamond-shaped. The function of these muscles is to move and fix the shoulder blades; they are located in the upper back. If you pump up this part of the back, the athlete’s massiveness noticeably increases.

1. Big round. The shape is elongated and flat, the muscle works in conjunction with the latissimus. To pump it up, the following movements are used: pulling back the arms, rotating inward and bringing the limbs towards the body. A distinctive quality can be called the absence of the need for special exercises, since this muscle is involved in almost all movements of the back, and pumping it up is usually not difficult.

1. Lumbar triangle and quadrilateral. Many professionals consider these parts of the back to be the most difficult to train, and they don't participate much in most spinal exercises. If attention is not paid to them, there is a high risk of developing a lumbar hernia. But how to prevent this and pump up your back proportionally? The answer is simple - use abdominal workouts that involve the abdominal muscles (namely, the obliques), which will help overcome the weakness of the triangle and quadrilateral.

How to use the back exercise correctly

Due to the large volume of most back muscles, significant weights are usually used during training. It is important to use training that is quite complex in technique, for example: wide grip pull-ups or deadlifts. Important point: pumping up your back is worth repeating from 6 to 12 times. The following are training tips:

1. The back muscles require significant loads, so you should train this part of the body in two workouts a week, the first - mainly the upper part, the second - the lower part. However, the use of such universal exercises as pull-ups, in which almost all back muscles are pumped up to varying degrees, is mandatory.
2. Training should not be aimed solely at developing a single muscle; in this case, the back simply cannot rest. Also in classes you need to combine the development of the spine with pumping up other parts of the body, for example, arms.
3. Upper training can be done using exercises such as lat pull-downs or pull-ups. But here are classes aimed at pumping up lower muscles backs, can include deadlifts, this movement also perfectly develops the middle part.
4. You can pump up your back only with a combination of rest and work, so about 3 days should pass between days when the back muscles are developing.
5. Explosive style is what you need to pump up your back. Professional bodybuilders have noticed that the moment of effort must pass quickly, for example, when doing pull-ups, bending the arms takes place with a powerful force, but lowering initial position, on the contrary, slowly. However, you should not violate the technique and confuse the explosive style with ordinary jerks, which are unable to greatly affect the physical condition of the athlete.
6. In order to pump up your back, you need to use your arms minimally. IN otherwise the muscles of the limbs will get tired, and the back will not receive the necessary load. That is why it is worth using a wide grip, for example, when doing pull-ups or barbell presses, in which the biceps work little, and the back muscles can be pumped up without problems.
7. A medium grip is optimal, but beginners who cannot yet bear the load on their back muscles on their own should choose a wide grip (which, by the way, is also done by many professionals). For deeper development, bodybuilders sometimes narrow their grip to a narrow one, while they pull not with their arms, but with their backs (when necessary).

The best workouts and exercises

Classes should only take place when the muscles are fully ready. It is necessary to warm up to warm up the body and stretch to avoid injury. You can also use warm-up sets with light weights. You need to prepare carefully for high weights; the warm-up must be done technically perfectly. It is quite difficult to pump up “cold” muscles. After training, it is worth doing a cool-down to gradually bring the body to a state of rest.

As already mentioned, only a few back muscles can be pumped up using general exercises, for the rest it is necessary to use special ones.

Latissimus muscles

You can pump up these muscles using the following exercises:

• lifting a dumbbell from a bend while resting on your hand;
• pull-ups;
• Bent-over barbell row;
• block pull to the pectoral muscles;

A universal and effective exercise that is aimed not only at pumping up the muscles of the arms, but also the back. Performing pull-ups is quite difficult, it is important to remember that the correct technique is the key to success.

Next, we will look at wide-grip pull-ups, which are recommended for pumping up your back. However, in classes you should also use a medium grip, where the load is distributed over the entire body and arms, and a narrow grip, aimed at training the arms.

1. First you need to grip the horizontal bar correctly. After making the jump, you should use a wide grip, with your hands positioned 0.25 meters wider than your shoulders.
2. Hanging on the horizontal bar, in order to stretch and prepare the muscles for stress, you need to concentrate.
3. There are two opinions about correct technique breathing: someone believes that effort must be made when holding the breath after inhalation, but exhalation must be done at the highest point; others argue that the exhalation should occur precisely when bending the arms. Therefore, you should perform the exercise based on your own preferences.
4. When performing pull-ups, it is important to keep your elbows fixed; you cannot pull your arms to your sides or body, this will reduce the effect and pumping up your back muscles will be problematic.
5. If, when doing pull-ups with a narrow or medium grip, at the highest point you need to put your chin behind the horizontal bar, then when choosing a wide option, you need to touch the bar with your chest.
6. Then you need to take the starting position. The choice of breathing (exhale before extending the arms or during the action) is also carried out according to preference.

Bent-over barbell row

The exercise is perfect for pumping up the muscles of the back, namely its lower section. A straight back is the main condition for performing any type of deadlift. If the spine is curved, the risk of injury to muscles or bones increases many times over. Besides, correct position allows you to load and better develop your back muscles.

If you need to transfer heavy load on your back, you should increase the tilt of the body; a smaller deviation allows you to work the trapezius. Reverse grip allows you to load the latissimus muscles and biceps, but the straight one - the same trapezius and rear delta.

Lifting a dumbbell while resting on your hand

The exercise helps to pump up the latissimus dorsi muscles. To perform it you will need dumbbells and a sports bench. Starting position - left hand and the leg rests on the bench, the body is tilted, and right leg leans back and rests on the floor. Then the dumbbell is pulled upward, while being sure to move the arm vertically and not tilt it away from the body. If the technique is not followed, the exercise loses its effectiveness, and it will be difficult to pump up your back.

Here it is worth choosing a narrow grip to increase the back muscles more effectively. It is necessary to sit tightly and rest your hips on the cushion, which should be located near the bench, so the body will be in a motionless state. After which there is a jerk (without fanaticism) of the block towards yourself, then an effort to pull it to the chest. In this case, the back muscles should be tensed, not the arms. Professionals recommend straightening your back and lowering the block as low as possible. It is also worth observing correct breathing(exhale with effort) and perform the exercise quite slowly.

Trapezius muscles of the male back

You can pump up this part of your back using exercises:

1. Shrugs with a barbell and dumbbells.
2. Pulls to the chin.

The exercise is perfect for pumping up the trapezius muscles of the back. One of the advantages is the isolation of the trapezius, that is, the maximum movement of the load on this part of the back. In addition, shrugs help improve posture and stability of the shoulder blades, and greatly increase mass.

The exercise is quite simple to perform and usually does not cause difficulties. To begin, you need to stand up straight and place your feet shoulder-width apart, hold a dumbbell in each hand, your limbs are straightened out, your spine is completely straight, and your shoulders should be lowered. Then you exhale and raise your shoulders as close to your ears as possible. You cannot bend your arms, otherwise the load will be placed on them. After 10 repetitions (depending on the weight), you must take the starting position.

Chin pull

The exercise pumps up the back muscles well, but it must be performed correctly. To begin with, you should place the projectile on the floor, with a grip shoulder-width apart. Then the back is straightened and fixed during the exercise. As you exhale, you need to raise your elbows up and spread them to the side, the bar rises to the chin. At the end, the bar is lowered to its original position.

As already mentioned, the muscle is important for supporting the spine, so you should approach the exercises carefully.

There are several types of deadlifts aimed at pumping up different muscles back and body, but will be further disassembled classical technique execution. The bar should be taken shoulder-width apart, and the grip should be strong. For experienced bodybuilders who lift heavy weights, the straps will fit. The feet are also shoulder-width apart. Before performing, you should tense your lower back and be sure to arch your back (that is, keep it straight), and your gaze should be directed straight. If the technique is violated, injuries are inevitable, but following the rules and advice will help pump up your back in a short time.

Also, attention should be paid to the correct lowering of the projectile. The legs are slightly bent at the knees, and the pelvis is pulled back. The bar should not touch the legs; it is important to leave the limbs straight.

The muscles are located under the latissimus and extend all the way to the abdomen. It is quite difficult to pump it up, since this part of the back is little involved in most exercises.

Pullover

The essence of the pullover is to lower your arms with a load behind your head. Starting position - lying on a bench with your feet resting on the surface. The arms are raised up and straightened, the grip is wider than the shoulders. As you inhale, you need to lower your arms so that they become parallel to your body. As you exhale, you need to take the starting position. The pullover is worth using for anyone who wants to pump up their back.

Conclusion

It is quite difficult to pump up the back muscles; for a significant effect, it is important to use exercises aimed at its different parts. You should also strictly follow the execution technique in order to avoid spinal injuries.

The back muscles require careful development, so it is worth pumping them up separately (in one workout - the upper ones, in the second - the lower ones). The workout should take place with a warm-up and cool-down, and you should not overdo it with weights.

And even if you tighten your back, but your arms are not pumped up, it will look unnatural and not beautiful, so we recommend reading the article on how to pump up your arms at home, which will give you unique and working exercises with a guarantee of results. Thank you all for your attention! Follow our updates and see you soon.

A strong back with well-developed muscles is not only visual attractiveness, but also good health.

Proper training designed to work the muscles can normalize posture, increase physical endurance and prepare the body for more intense activities.

Exercises for pumping the latissimus dorsi muscles can be performed not only in a well-equipped sports club, but also at home.

Is pumping at home effective?

Pumping the back muscles at home is only suitable for those people who want to gain strong developed muscles. If a person wants to have the same back as popular bodybuilders, then home fitness will not be enough, since independently purchasing the equipment necessary for serious pumping is unprofitable and impractical.

If a person intends to train without visiting gym, then you need to organize each lesson correctly.

How to train your back muscles at home without a gym or a trainer:

1. Exercises should be given 2 days a week, maintaining equal intervals between workouts. Exposing your body to stress every day is not only pointless, but also harmful to health. Muscle grows during the process of rest from training. If you do not leave time for recovery, then the muscles will not increase in volume.
2. When training your back, you should choose up to 4 effective fitness techniques for one complex: 2 with dumbbells, 2 with your own body weight. It is recommended to repeat each of them 15 or more times in each approach.
3. It is forbidden to start working with large loads without preliminary muscle and joint warm-up.
4. To prevent muscles from quickly becoming accustomed to physical activity, new fitness techniques must be included in each complex. It is desirable that they have a more complex execution technique than the previous ones.

Important! It is important to start each workout for the latissimus muscles with and without dumbbells with several basic exercises for pumping.

By training at home, you can simulate a strong back if you pay attention to the latissimus, trapezius muscles and erector spinae.

Be sure to check out:

Exercises for pumping up

To effectively pump up your back muscles, you need to know the anatomy of this area, including:

1. Latissimus muscle: it provides inward rotation of the arms and is also responsible for bringing the limbs to the body. The muscle is also responsible for tilting the body.
2. Trapezius: responsible for moving the shoulder blades and tilting the head back.
3. Spinal erectors: provide extension of the body.

You can build strong muscles in the back of your body with a variety of exercises. To perform fitness techniques you will need dumbbells and barbells. For loads with your own body weight, you will need a crossbar.

With dumbbells

The best exercises with this apparatus:

1. The one-arm dumbbell row is an effective fitness technique that can be performed at home. During the load, the latissimus and teres major muscles work. To perform a deadlift, you need to stand at a horizontal support. The leg standing next to it should be bent at the knee joint and placed on a support. The other, outer limb should be straight. The back needs to be straightened, making a slight deflection in the lower back. The body is tilted until its position is parallel to the bench. To take a position convenient for performing, you need to slightly bend the outer limb at the knee joint. Take a dumbbell of the required weight with the outer upper limb. You need to rest your other hand on the support. The limb with the projectile is straightened, relaxing the shoulder. After inhaling, hold your breath and stretch your arm with the dumbbell upward as much as possible. At the peak point, at which the shoulder blades almost close together, you need to linger, and as you exhale, return to the starting point.
2. Bent-over dumbbell rows are another effective fitness technique for working your back muscles. Helps pump up the latissimus muscles. To perform an exercise with dumbbells at home without an instructor, you only need to bend your legs slightly knee joints, and lower the body with a bent lower back down at a right angle. Afterwards, you need to take the shells of the required mass in your hands. With your elbows up, you need to lift the implements until your shoulder blades come together. Afterwards, you need to smoothly return to the starting position.

Dumbbells effectively pump the latissimus muscles.

With a barbell

If you have a barbell at home, you can practice the following fitness techniques:

1. Bent-over barbell rows – Outside the gym, you can practice bent-over barbell rows. This fitness move requires proper execution because we're talking about about working with heavy weights. First you need to stand in front of the projectile. Feet should be shoulder-width apart and knees slightly bent. Leaning your body forward, you need to take the bar of the projectile with an upper grip. Distance between upper limbs should not be too wide. With straight arms, you need to lift your body. To begin the actual exercise, you should bend slightly at the lower back and tilt your torso forward. The legs should be slightly bent at the knee joints. Deadlifts are performed only when the muscles of the lumbar region are tense. After inhaling, you need to pull the projectile towards your stomach. At the same time, the elbows move back up without diverging in different directions. The top points of the elbow joints should be directed upward as much as possible. The projectile must be lifted solely by tensing the spinal muscles, otherwise the exercise will be ineffective. As soon as the bar is in the lumbar region, you need to exhale and smoothly lower the projectile.
2. Bend the body forward with a barbell: a fitness technique that qualitatively develops the rectifiers, as well as the buttocks. To perform the exercise, you need to place your feet shoulder-width apart. Taking the projectile with a wide grip, you need to carefully place the projectile on the trapezius area. The back is slightly arched at the sacrum, and the body is straightened. After taking a deep breath, you need to lean forward, moving the pelvic area back. When the body comes in line with the floor, you should return to the starting point. At the peak of effort, exhale slowly.

The barbell works well on the trapezius and latissimus muscles.

Hyperextension

Hyperextension is a fitness technique that perfectly works the spinal extensors. Its essence is to pump up the muscles that stabilize the position of the spine. When performing hyperextension, the core works while the pelvis and legs are in a fixed position.

At home, you can perform the following types of techniques:

1. With feet fixed near the bed: to do hyperextension without appropriate sports equipment, you need to go to a bed under which you can fix your legs. Hands are placed behind the head. As you inhale, lift your body off the floor, pulling it as high as possible. At the maximum point, you need to exhale and return to the starting position.
2. From a lying position without additional equipment: you need to lie on your stomach and extend your arms straight at your sides. As you exhale, you need to smoothly lift your body off the floor and pull it up. After the peak point, you need to return to the starting position by inhaling.

An additional benefit of hyperextension is that the fitness technique allows you to pump up your buttocks.

With its own weight

There are exercises for pumping up the back muscles, during which you have to work with your own body weight, using the muscles of the shoulders, arms and back. These include:

1. Pull-ups: For this you will need a bar. Classic pull-ups are performed on a back pumping machine. First you need to hang on it correctly, placing your hands slightly wider than your shoulders. Then, bending your arms in elbow joints, you should pull your chin towards the bar. At the peak point of effort, exhale and smoothly relax your arms.
2. Plank (classic version): take a lying position, placing emphasis on your forearms. The legs rest on the toes. It is necessary to tense the abdominal muscles as much as possible, avoiding arching in the lower back. You need to stay in the straight line position for half a minute.
3. Regular push-ups: first you need to lie on the floor, and then rise parallel to its level on straight arms and toes. At the same time, you should not bend at the lower back.

Complex for working with the latissimus, trapezius muscles and erector spinae

You need to exercise muscles 2-3 days a week. On days free from training, the back muscles should be given a period to recover and increase volume.

It is enough to devote up to 40 minutes to a back set, doing each fitness move with minimal breaks.

An approximate complex for working on the back muscles looks something like this:

• dumbbell row with one hand in an inclined position - from 15 times in 3 cycles;
• Bent-over barbell rows – 10 times, 4 sets;
• forward bends with a barbell – 15 times, 3 sets;
• hyperextension – similar;
• pull-ups – 10 times, 3 sets.

This complex allows you to work out everything efficiently important muscles. Every week the number of repetitions in one set should be increased.

Useful video

Main conclusions

1. To strengthen your back by pumping up your muscles, you can train yourself at home. To do this you will need dumbbells, a barbell and a bar.
2. You need to focus on muscles 2-3 days a week for 30 minutes. Muscles will actively grow during the rest period from training.
3. The latissimus muscle and trapezius are pumped by performing fitness techniques with apparatus. The optimal technique for spinal erectors is hyperextension.
4. The duration of one workout at home is 30-40 minutes. The essence of the lesson is to gradually increase the number of repetitions and approaches.

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

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

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

You have to respect your back, that's why we picked best exercises for the back in the gym for men and have compiled for you six complexes for training under different goals. Choose one (or more) that suits your individual needs, then do it for 4-6 weeks to pump everything up. muscle groups back of the upper body.

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

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

The best gym workout programs

Target: total back mass

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

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

A set of exercises to gain mass in the back muscles

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

Goal: Increase back thickness

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

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

A set of exercises to increase thickness

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

Goal: Increase width

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

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

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

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

A set of exercises to increase back width

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

Goal: Increasing back relief

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

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

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

A set of exercises for detailing the back

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

Purpose: to protect the lower back

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

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

All types of pull-ups and horizontal rods, unlike waist rows and deadlifts, are safe exercise for the lower back because they don't fit lumbar region spine into a position under load. To make your rowing movements safe, use chest support to prevent you from arching your back too much.

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

A set of exercises for the lower back

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

Goal: lay the foundations

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

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

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

Do the workouts the same way they are given. Avoid the temptation to add more exercise or approaches, and should not resort to any advanced work-intensive techniques such as supersets or forced repetitions. You will soon have the opportunity to do this. On this moment master the basics and work on getting your back muscles to contract and stretch with each exercise.

A set of exercises for pumping the back for beginners

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