Back extension exercises. A set of exercises for the back muscles for the gym. Bent-over one-arm dumbbell row

Exercises for the back muscles are characterized by various traction and adduction movements, the purpose of which is a comprehensive, high-quality study of this muscle group from different angles. The back muscles are one of the hallmarks of an athletic physique, and also one of the three largest muscle groups in the human body. Without its development, it is simply impossible to imagine a proportionally developed torso.

In this article, we will try to answer the most frequently asked questions regarding back training in the broadest sense of the word. We will look at the best exercises for the back muscles, including exercises for the back muscles with dumbbells, with a barbell and in block machines. Let's find out what basic, isolating and shaping exercises you can do for the latissimus dorsi muscles and more. We will answer these and many other questions with our large list of the most important, effective and popular exercises with a full description of the technique and features of their implementation.

Deadlift

The exercise targets the quadriceps, glutes, back extensors and trapezius. It is basic and is used to develop the muscles of the back and legs, giving them strength and volume. Recommended for everyone, from beginner to experienced athlete at the beginning of back training.

Exercise technique

1. Assemble a barbell of the weight you need. Stand with your feet close to the bar, your feet slightly narrower than your shoulders. Bend over, keeping your back completely straight, grab the bar shoulder-width apart and straighten up. 2. In the starting position, the arms are fully straightened and the bar touches the hips. The back is slightly arched in the lower back, the chest and shoulders are straightened, look ahead. 3. Take a deep breath and hold your breath. While simultaneously bending your knees and moving your pelvis back, smoothly tilt your body and lower the barbell to the floor. 4. When going down, be sure to keep your back straight and do not round it under any circumstances, as this can lead to injury. 5. The lowest point is the moment the bar touches the floor. Try to keep your back straight and maintain the natural curve of your spine until you touch the bottom point. 6. At the moment of contact, immediately straighten up without delay. Just as smoothly as the lowering process happened, straighten your knees and back at the same time. 7. You can exhale at the moment of overcoming the most difficult section of the barbell movement.

Technique tips

• By keeping your core muscles tight, you strengthen your back and spine. Too much weight in the exercise will cause the back to round, leading to injury.
• By holding your breath while performing movements, you are able to develop greater effort in both the positive and negative phases of the exercise.
• To maximally work out the gluteus maximus and hamstrings, you need to stand up completely straight and pause at the top point.
• To maximally work the trapezius and rhomboid muscles of the back, at the top point you need to fully straighten and pause.
• Both flexion and extension of the hip joint are performed in one natural movement. The hands in the exercise perform only the function of holding the barbell.
• If you have a weak back or poor hip mobility, perform hyperextensions or bent-overs with a barbell on your shoulders before learning deadlifts.

Hyperextensions for back muscles

This exercise for the back muscles uses the spinal extensor muscles, buttocks and hamstrings. It is designed to firm and shape the buttocks and hamstrings. Recommended for everyone, from beginner to experienced athlete at the very beginning of back training.

Exercise technique

1. Lie down on a hyperextension bench with your hips resting on the machine pad and your ankles under the bolsters. 2. In the starting position, the torso is straightened in one line. Keep your core muscles tense and bring your arms together on your chest or behind your head. 3. Take a deep breath and, holding your breath, lower your body so that at the lowest point it forms a 90-degree angle with your legs. 4. At the bottom point, do not linger and immediately change the direction of body movement with a powerful movement and straighten up. 5. Exhale can be done at the moment of passing the most difficult part of the movement.

Technique tips

• When lifting from the bottom point, do not bend your knees, as this will significantly transfer the load from the back extensor muscles to the biceps hamstrings.
• Keep your core muscles tense at all times. This will help you maintain the natural curve of your spine throughout the entire set.
• At the top point, you should not try to bend your lower back excessively, as this can lead to spinal injury. Straighten your torso in one straight line.
• At the bottom point, do not try to gain inertia and spring back in the opposite direction. As a result, technique suffers and a significant portion of the effort on the muscles is lost.
• For maximum development of the spinal extensor muscles, you can perform a short delay at the top point, literally for 1-2 seconds.
• You can make the exercise easier by performing it on an incline hyperextension bench, or by lowering the foot bolsters below lumbar level.

Pull-ups on the bar

This exercise for the latissimus dorsi muscles uses the upper part of them. It is the best basic exercise for increasing back width. Recommended for everyone, from beginner to experienced athlete at the beginning of back training.

Exercise technique

1. Grasp the bar with a grip approximately 30 cm wider than your shoulders. 2. In the starting position, the arms are fully straightened, the back is relaxed. Only the forearms and hands are tense, which provide a strong grip. 3. Take a deep breath and, holding your breath, pull yourself up to such a level that your chin is at the same level as the bar or slightly higher. 4. Having overcome the most difficult section of the climb, you can exhale. 5. Then slowly lower yourself down to the starting position. At the bottom point, without delay, immediately, with a powerful movement, pull your chin up to the bar again.

Technique tips

• You should perform pull-ups only by tensing the latissimus muscles. Don't tense your biceps. The hands are not involved in the work in this exercise.
• The wider the grip on the bar, the more the load shifts to the top of the latissimus muscles; the narrower the grip, the more it shifts to the bottom of the latissimus muscles.
• When performing an upward movement, do not press your elbows against your body, this will significantly reduce the range of motion and reduce the effectiveness of the exercise.
• Pull-ups “behind the head” reduce the range of motion, which also reduces the effectiveness of the exercise and prevents the lats from stretching to their maximum.
• If your level of training does not allow you to do pull-ups on your own, use the gravitron exercise machine, or a rubber expander stretched under your knees.
• In addition to technical simulators and devices, a trainer or partner can help you with pull-ups by pushing you under your bent knees.

Bent-over barbell row

This back exercise targets the upper lats, rhomboids, middle and lower trapezius. It is basic for increasing all the muscles of the middle back. Recommended for everyone, from beginner to experienced, to begin back training.

Exercise technique

1. Assemble the barbell. Place your feet shoulder-width apart and slightly bend your knees. Bend over and grab the bar slightly wider than shoulder-width apart. Without bending your arms, straighten your body and lift the barbell. 2. In the starting position, the lower back is slightly bent, tilt the torso slightly forward. The legs are slightly bent at the knees, the barbell hangs on straight arms at knee level. The gaze is directed ahead. 3. Inhale, hold your breath and pull the barbell towards your waist. The elbows move strictly along the body and do not diverge to the sides. Pull your elbows until they touch the bar to your lower abdomen. 4. The barbell should be pulled only using the force of the back muscles. The lower back must be kept tense until the end of the set. 5. At the moment the bar touches your belt, exhale and without delay, immediately and slowly return the bar to its original position on straight arms.

Technique tips

• The grip should be slightly wider than shoulder width. This will provide the most effective wide range of motion of the bar and elbows.
• The elbows should always be pulled as high as possible. If you do not reach the bar until it touches your belt, the effectiveness of the exercise decreases.
• Rounding your back in an exercise is extremely dangerous; it can lead to injury. Try to maintain the natural curve of your spine at all times.
• To maximally target your upper back (rear deltoids, rhomboids, trapezius, and upper lats), pull your elbows out to your sides and the barbell toward your chest.
• Your legs should always be slightly bent at the knees, otherwise you will lose your center of gravity and be forced to round your back, which will disrupt your technique.

Bent-over barbell row with reverse grip

This back exercise targets the lower lats, rhomboids, middle and lower trapezius. The exercise is basic and is used to grow the muscles of the middle back in thickness. Recommended for advanced and experienced people at the beginning of back training.

Exercise technique

1. Assemble the barbell. Place your feet shoulder-width apart and slightly bend your knees. Bend over and grab the bar with an underhand grip, wider than shoulder-width apart. Without bending your arms, straighten your body and lift the barbell. 2. In the starting position, the lower back is slightly bent, tilt the torso slightly forward. The legs are slightly bent at the knees, the barbell hangs on straight arms at knee level. The gaze is directed ahead. 3. Inhale, hold your breath and pull the barbell towards your waist. The elbows move strictly along the body and do not diverge to the sides. Pull your elbows until they touch the bar to your lower abdomen. 4. The barbell should be pulled only using the force of the back muscles. The lower back must be kept tense until the end of the set. 5. At the moment the bar touches your belt, exhale and without delay, immediately and slowly return the bar to its original position on straight arms.

Technique tips

• Throughout the entire approach, the body must be fixed motionless. The tilt of the body relative to the floor should be such that the bar hangs at knee level.
• Try to pull your elbows as high as possible. Only when the elbows pass the level of the back does the upper back truly engage.
• By straining your biceps at the bottom of the amplitude, you transfer the load from the latissimus dorsi to the biceps, which significantly reduces the effectiveness of the exercise.
• Too heavy a weight will ruin your technique. You will have to “tear” the barbell with your whole body while lifting it, and this will turn off the back muscles from working and will not allow you to raise your elbows to the desired level.
• The reverse grip purely anatomically turns the elbows closer to the body, and unlike deadlifts with a straight grip, you will not spread your elbows to the sides.
• During the exercise, you can tilt your head slightly. By tilting your head toward the floor, you will involuntarily round your back, which can result in injury.

T-bar row

This exercise for developing back muscles is aimed at pumping the latissimus and middle back. It is insulating and serves to define and “striate” the back. It is recommended for everyone, from beginner to experienced athlete, to perform at the beginning of back training.

Exercise technique

1. Set the required weight on the machine. Lie with your chest on the machine's cushion, with your feet resting on the foot platform. 2. Grab the handles of the machine with a parallel grip (palms facing each other). Remove the weight from the supports so that your arms are fully straightened. 3. Inhale, hold your breath and pull the barbell towards you. Elbows should move exclusively along the body. Try not to spread them apart. 4. Pull your elbows as far as possible towards you, so that at the top point they are, if possible, higher than the level of your back. 5. After going through the heaviest part of the amplitude, exhale and slowly lower the barbell down. Without pausing at the bottom, do the next repetition immediately.

Technique tips

• Do not lift your body off the machine while performing the exercise. Throughout the entire approach, the body is rigidly fixed on the machine. Only the arms move.
• When performing deadlifts, do not engage your biceps. The barbell approaches the body solely due to the movement of the elbows, and not the work of the biceps.
• Try to place your elbows behind your back as far as possible. This will give you the best possible workout for your lats, as well as your diamond and middle traps.
• Perform the movement through a full range of motion. You should not stop the bar halfway and start the reverse movement, as this will significantly reduce the effectiveness of the exercise.
• To achieve maximum development of the latissimus dorsi muscles, at the top point of the amplitude you can take a short pause, literally for 1-2 seconds.
• If the machine is equipped with double handles for different grips, alternate it for maximum training of the latissimus dorsi muscles at different angles.

Bent-over one-arm dumbbell row

This back exercise with dumbbells targets the latissimus dorsi, rhomboids, and middle and lower trapezius. Used for detailing and symmetry of the left and right half of the back. Recommended for everyone, from beginner to experienced, in the middle of a back workout.

Exercise technique

1. Take a long step or place your right knee on the bench and rest your right hand on it. The body is parallel to the floor, the back is straight, the gaze is directed ahead. 2. Take a dumbbell from the floor in your left hand so that your palm is turned towards the bench. Raise the dumbbell slightly so that your hand hangs freely. 3. Take a deep breath, hold your breath and pull the dumbbell up towards your pelvis. The dumbbell must be pulled as high as possible. 4. At the top point, engage your shoulder and pull it up along with your elbow, this will allow you to maximally work the muscles of the middle of the back and the top of the latissimus. 5. Do not linger at the top point, but immediately change the direction of movement and slowly return the dumbbell to its original position. 6. After completing the specified number of repetitions on one side of the body, perform the same number of repetitions on the other. This will be one approach.

Technique tips

• In order to raise the elbow really high and effectively contract the latissimus muscle, the pulling movement must be quite powerful.
• When lifting the dumbbell to the top point, raising the working shoulder, do not lower the opposite one down, this violates the technique. The body must remain motionless throughout the entire approach.
• There is no need for too heavy weight here. It is important to raise your elbow as high as possible to work the latissimus dorsi, as well as the middle trapezius and rhomboids.
• The body takes a stationary position throughout the entire approach. Movement occurs only in the elbow and shoulder joints.
• In order to work the upper part of the lats, you can rotate the palm with the dumbbell another 90 degrees so that it looks back, towards the legs.
• If you are uncomfortable doing the exercise with your knee on the bench, try the option with both legs wide on the floor.
• To effectively work your lats, perform the exercise by alternating your grip with your palm facing the bench and with your palm facing your legs.
• Don't use your biceps. This way you remove the load from the latissimus muscles, and the effectiveness of the exercise is significantly reduced.

Shrugs with dumbbells

This exercise for the trapezius back muscles uses the upper and middle of the trapezius. It is formative and is used to lift and highlight the trapezius. Recommended for everyone, from beginner to experienced athlete, at the end of a back or shoulder workout.

Exercise technique

1. Take heavy dumbbells in your hands and stand straight. Place your feet slightly narrower than your shoulders, keep your back straight, and your head looking forward. 2. Straighten your chest, pull your shoulders back. In the starting position, the back is straight and slightly arched at the lower back. The arms are relaxed, the dumbbells hang freely on them. 3. Inhale and hold your breath, raise your shoulders straight up, as high as possible. During the lift, your shoulders should not move forward or backward. 4. Exhale at the top point, and then smoothly lower the dumbbells to the starting position. 5. You shouldn’t linger at the bottom point. Slowly begin the next repetition immediately.

Technique tips

• Don't start with heavy weights on this exercise right away. First, take light dumbbells and do a set to warm up your shoulder joints.
• Keep your shoulders tense throughout the entire approach. By relaxing them, you will begin to round your back, which will disrupt the technique and reduce the effectiveness of the exercise.
• Try to raise your shoulders as high as possible. The higher you raise them, the stronger the trapezius will contract, the more effective the training will be.
• The exercise involves using heavy dumbbells. But don't take this literally, as too heavy a weight will prevent you from raising your shoulders high.
• Holding your breath during this exercise is highly recommended as it helps stabilize the torso and target the load on the muscles.
• When performing the exercise, make sure that your shoulders move strictly in a vertical plane. Do not move or rotate them, as this may result in injury.
• Always keep your head straight while performing the exercise. By tilting it down, you risk injury to the cervical spine.
• Compared to barbell shrugs, this exercise is much better suited for working the upper trapezius.

Shrugs with a barbell

This trapezius back exercise works the upper trapezius. This is a basic exercise that is used to increase the mass and thickness of the upper trapezius. Recommended for everyone, from beginner to experienced athlete, at the end of a back workout before dumbbell shrugs.

Exercise technique

1. Gather the required weight on the barbell and grab the bar with a grip slightly wider than shoulder-width apart. 2. Straighten your chest, pull your shoulders back. In the starting position, the back is straight and slightly arched at the lower back. The arms are relaxed, the dumbbells hang freely on them. 3. Inhale and, holding your breath, pull your shoulders up towards your ears, as if you are being asked a question and you just shrug your shoulders. 4. Try not to bend your arms, tilt your torso, or squat. All you need to do is simply raise your shoulders while keeping your entire body still. 5. At the top of the exercise, exhale and smoothly lower your shoulders to the starting position. Then, without delay, immediately begin the next repetition.

Technique tips

• Throughout the entire approach, try to maintain the natural curve of the spine. If this option gives you discomfort, do shrugs with dumbbells.
• Try to raise your shoulders as high as possible, this will fully contract the trapezius and ensure maximum effectiveness of the exercise.
• Holding your breath during the exercise is extremely important, as this allows you to stabilize the position of the body and avoid dissipating the load.
• Excessive weight in the exercise is completely useless. Firstly, this will reduce the range of motion of the barbell, and secondly, there will be a high risk of rounding the back, which will lead to injury.
• Throughout the entire approach, the shoulders move exclusively in the vertical plane. Rotating your shoulders will shift the load onto your shoulder joints, leading to injury.
• Always keep your head level. Tilt of the head is fraught with disproportionate development of the trapezius and injury to the cervical spine.

Shrugs with a barbell behind your back

This exercise for the trapezius muscle of the back works the upper trapezius. This shaping exercise is designed to thicken the upper traps and neck. Recommended for advanced athletes, most often at the end of a back or shoulder workout.

Exercise technique

1. Gather the required weight on the barbell and place it on the racks at hand level. You can also alternatively put it on a bench, or ask your partner to serve it. 2. Stand with your back to the barbell, feet shoulder-width apart. Take it so that the distance between your palms is slightly wider than your shoulders. 3. Keep your head straight, pull your shoulders back and lift your chest slightly. Keep your back straight and maintain the natural curve of your spine. 4. Arms should be completely straight behind your back. Keep your shoulders tense so that they do not move forward. The barbell hangs in your hands at the level of your buttocks. 5. Inhale and hold your breath, raise your shoulders up. The elbows do not bend, the body remains motionless throughout the entire approach. 6. At the top point, for maximum muscle contraction, try not to hold the barbell for long, literally for 1-2 seconds. 7. Having overcome the most difficult section, you can exhale. Then lower the barbell to the starting position and perform the next repetition without pausing at the bottom point.

Technique tips

• You can achieve maximum development of the trapezius by moving your shoulders back and rounding your chest more. You need to keep your body in this position throughout the entire approach.
• Despite the fact that the amplitude of movement in this shrug variation is smaller than in others, this embodiment helps improve posture.
• Too much weight in the exercise will be of no use. It will make the already small amplitude of movement of the barbell even smaller.
• Holding your breath, in addition to stabilizing the position of the body, also allows you to develop much greater force in movement, on average by 20%.
• The position of the head should always remain the same - it should look straight. By tilting it in one direction or another, you increase the risk of injury.
• During the exercise, do not bend your elbows, this will reduce the range of motion, which will significantly reduce the load on the trapezius.

Bent-overs with a barbell on your shoulders

This exercise for the rectus dorsi muscles uses the spinal extensor muscles, buttocks and hamstrings. It is formative and is used to give the back and legs strength, shape and relief. Recommended for everyone to do at the end of a back or leg workout.

Exercise technique

1. Take the barbell from the racks with a wide grip, place it on the trapezius and straighten up. Take two steps back from the racks and place your feet shoulder-width apart. 2. In the starting position, the torso is straight, the back is straight, the shoulders and chest are straightened, the lower back muscles are tense, and the legs are slightly bent at the knees. 3. Take a deep breath and, holding your breath, slowly lean forward while moving your pelvis back. The body tilts by flexing the hip joint rather than rounding the back. 4. Bend your body until it is parallel to the floor, return to the starting position. As you lift your body, simultaneously move your pelvis forward. 5. You can exhale after passing the most difficult section of the climb. 6. Throughout the entire approach, maintain the natural curve of the spine in your lower back.

Technique tips

• The body rises from an inclination solely due to the efforts of the buttocks and thigh biceps. Under no circumstances should you try to round your back.
• The lower back must be kept tense throughout the entire approach, as this fixes the natural curve of the spine.
• Learn this exercise with an empty bar. Add weight only when you learn how to perform it technically correctly.
• A slight bend in your knees will increase your stability. Bending over with straight legs will cause the body to sway and cause a loss of center of gravity.
• The exercise works great on the hamstrings. Therefore, it can also be included in leg training before squats, deadlifts, lunges and leg presses.

Wide grip vertical row

This latissimus dorsi exercise targets the upper portion of the latissimus dorsi, trapezius, and rhomboids. A formative exercise, used to develop the width and mass of the upper back. Recommended for everyone, from beginner to experienced athlete, in the middle of a back workout.

Exercise technique

1. Adjust the height of the bolsters so that they securely support your thighs on the seat. Sit on the seat so that the handle of the exercise machine is above your chest. 2. While standing, grab the handle with a wide grip. While holding it, sit on the seat and place your legs under the support bolsters, so that your pelvis does not come off during the exercise. 3. In the starting position, the body and arms are fully straightened. The pelvis is firmly fixed between the seat and the thrust bolsters, the legs rest on the floor. 4. Keep your core tense throughout the entire set. This will help you maintain a straight back position. 5. Take a deep breath and hold your breath, tighten your latissimus muscles and bring your shoulder blades together, pull the bar straight down to your chin. 6. Do not linger at the bottom point and as soon as you reach it, smoothly change the direction of movement of the handle and return it to its original position.

Technique tips

• The arms and back should always be straight in the starting position. This will ensure maximum stretch for the latissimus dorsi muscles.
• The wider the grip, the wider the back will be. A narrow grip places stress on the bottom of the latissimus muscles. If possible, grab the handle as wide as possible - at the very edges.
• Always watch your back position. By leaning back, you will transfer a significant portion of the load from the latissimus muscles to the rear deltoids.
• Never lower the handle below the top of your chest, as this will completely remove the load from your lats. Pull the handle exclusively towards your chin.

Reverse Grip Vertical Row

This exercise for the latissimus dorsi muscles involves the lower and upper muscles of the back, as well as the rhomboid muscles. This is a formative exercise to detail the latissimus dorsi muscles. Recommended for advanced and more experienced athletes in the middle of a back workout, after pull-ups.

Exercise technique

1. Adjust the height of the bolsters so that they securely support your thighs on the seat. Sit on the seat so that the handle of the exercise machine is above your chest. 2. In a standing position, grab the handle with a reverse grip, shoulder-width apart. While holding it, sit on the seat and place your legs under the support bolsters, so that your pelvis does not come off during the exercise. 3. In the starting position, the body and arms are fully straightened. The pelvis is firmly fixed between the seat and the thrust bolsters, the legs rest on the floor. 4. Keep your core tense throughout the entire set. This will help you maintain a straight back position. 5. Take a deep breath and hold your breath, tighten your latissimus muscles and bring your shoulder blades together, pull the bar straight down until it touches the top of your chest. 6. Do not linger at the bottom point and as soon as you reach it, smoothly change the direction of movement of the handle and return it to its original position.

Technique tips

• At the top of the exercise, make sure that your arms are fully straightened. Perform the exercise in full amplitude, so you will work your lats as much as possible.
• At the lowest point, your elbows should go down and behind your back. As soon as you stop your elbows, the load will immediately go to your biceps and the effectiveness of the exercise will decrease.
• Throughout the entire approach, keep your core muscles tense, your back straight, and the natural curve of your spine in your lower back.
• There is no point in using too much weight in the exercise. This way, you will be doing most of the force with your biceps, rather than with your lats.
• By holding your breath during the exercise, you stabilize your core on the machine and can develop more powerful force.
• In order to emphasize the load on the top of the lats, bring your elbows closer to the body. By bringing your shoulder blades together, you contract the top of the latissimus muscles more strongly.

Horizontal row in a block machine

This back exercise targets the lower lats, rhomboids, middle and lower trapezius. A formative exercise, used to thicken and detail the lower back. Recommended for everyone from beginner to experienced athlete at the end of a back workout.

Exercise technique

1. Sit on the machine and attach the two-handed handle. Bend your knees slightly and place your feet on the platform. 2. Bend over, grab the handles and return to the starting position. The back is straight, the chest is straightened. The arms are straightened, the cable is taut, the load is raised. 3. Inhale and hold your breath, pull the handle towards your stomach. The elbows move back, strictly along the body. 4. At the end point, try to move your elbows as far back as possible. Having overcome the most difficult part of the movement, exhale and slowly return to the starting position. 5. Keep a slight arch in your lower back. The body must remain motionless throughout the entire approach. Pull the cable exclusively using your back muscles, not your lower back.

Technique tips

• You can focus the load on the lats as much as possible only by eliminating movement in the lumbar region. Fix the position of the body for the entire approach.
• Keep your core muscles tense. This will allow you to maintain the natural curve of your spine and prevent you from getting injured.
• The biceps in the exercise stabilize the elbow joint, that’s all. There is no need to pull the handle with the force of your biceps, this will remove the load from the latissimus dorsi muscles.
• By holding your breath during the exercise, you stabilize your core on the machine and can develop more powerful force.
• To effectively work the muscles of the middle and upper back, use a straight handle for vertical rows and grip it slightly wider than shoulder width.
• To prevent your rear deltoids from taking the load away from your lats, perform rows with a straight bar with D-shaped handles at the ends, the distance between which is equal to the width of your shoulders.

Standing cable pullover

This exercise for the back muscles uses the latissimus muscles and lower pectoral muscles. This shaping exercise is designed to detail and shape the latissimus dorsi muscles. Recommended for advanced and experienced athletes at the end of a back workout.

Exercise technique

1. Stand facing the machine so that the top block is just above your head. 2. Grab a straight handle shoulder-width apart and take a step back. Keep your torso straight. 3. Bend your elbows slightly and tilt them forward slightly so that the load lifts from the supports. 4. The body is straight, the back is slightly arched at the lower back. The core muscles are tense and keep the torso in a straight position until the end of the approach. 5. Inhale, tighten your latissimus muscles and, holding your breath, pull the handle with straight arms down towards your hips. 6. As you exhale, smoothly return the handle to its original position. You cannot bend your elbows during the entire approach. The exercise is performed with almost straight arms.

Technique tips

• In the initial position, the cable should be slightly tensioned, but not too much. By moving your arms strongly forward in the initial position, you thereby reduce the amplitude of movement.
• Hands must be fixed at the elbow joint at all times. Movement of the arms occurs exclusively at the shoulder joint.
• By tilting your body forward, you thereby reduce the load on the latissimus muscles, which in turn reduces the effectiveness of the exercise.
• There is no need for excessive weight in this exercise. It will force you to bend your elbows, which will disrupt your technique and significantly reduce the effectiveness of the exercise.
• Holding your breath during the exercise will help you hold your body more stable and develop more powerful force in the exercise.

Afterword

At the beginning of the article, we set out to describe a set of exercises for the back muscles. And now, we can confidently say that in this article we have reviewed perhaps the most effective exercises for the back muscles in the gym. The list of exercises given here could be called the most complete if it were not constantly supplemented with new ones, with different equipment, with modified exercise techniques and more. The exercises given here for pumping up the back muscles are more than enough to constantly change training programs and add variety to the training process, regardless of your goals.

Conclusion

The technique of performing exercises is an area of ​​knowledge that is mandatory for a personal trainer to study and master. Without this knowledge, the trainer cannot begin to directly perform his duties. Learn the technique, improve it and also remember that in literally every exercise you can make certain minor adjustments, be it changing your grip, body position, working equipment and more. The set of exercises for the back muscles given here gives you the opportunity to master the basic knowledge in order to layer on them more complex exercises and their variations in the future.

Back training is a fundamental factor in the further development of an athlete’s muscle growth. The back corset is involved in almost all basic exercises, and in terms of size this muscle group takes second place, second only to the legs. How to train correctly and what exercises to choose for the back? Let's look further.

General anatomy

Before choosing exercises to strengthen your back muscles, let's understand the anatomy of this part of the body. As with the pecs, the back is not one muscle, but a group of different muscles responsible for different joints. Most of them are deep back muscles, responsible for fine motor skills of the torso. It makes no sense to train them separately, since they are already involved in almost all exercises to strengthen the back.




If you do not take into account the deep muscles, then all the back muscles can be divided into several groups:

1. The latissimus dorsi muscles are responsible for bringing the arms together. They consist of two bundles: the middle one (responsible for the thickness of the back) and the lateral one, located next to the serratus muscles (responsible for the appearance of the so-called “wings” of the athlete).
2. The rhomboid muscles of the back are located in the upper layer and run along the entire back. Responsible for retracting the scapula backwards. Consist of three different beams, each of which works with any movement.
3. Trapezius muscles of the back. Responsible for rotation in the shoulder joint. They consist of three beams: middle, upper and lower.
4. Lumbar muscles. Despite the fact that they cannot be called the largest, they are responsible for stabilizing the body and require separate in-depth study, because form a muscle corset that holds the human body in a straight position. Participate in almost all exercises as a fixing stabilizer of the body.
5. The trunk extensor muscles are thin muscles that run along the entire spine. Correct posture and keep the body straight. Participate in all types of rows with a tilted body.

To work all these muscle groups, you need an integrated approach. In this case, it is advisable to work each muscle group from different angles, which will ensure local growth of the muscle group.

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

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

Exercises

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

Exercise	Main muscle group	Accessory muscle group	Exercise type	Home/for the hall
	Latissimus	Lower trapezius + hamstrings	Basic	For home
	Diamond-shaped	Lat	Basic	For the hall
	Diamond-shaped	Lat + trapezius + hamstrings	Basic	For the hall
	lats	Diamondbacks + trapezius + hamstrings	Basic	For the hall
	Diamond-shaped	Lower traps + lats	Basic	For the hall
	Back straighteners		Basic	For the hall
Narrow bar row	Lat	Trapezius + spinal erectors + hamstrings	Basic	For the hall
	Middle bunch of diamond-shaped	Lat + lower traps + hamstrings	Basic	For the hall
	Back straighteners	Trapezius + diamond + lats	Basic lever	For home and hall
	Diamond-shaped	Traps + diamonds + lats + hamstrings	Basic lever	For home and hall
	Spinal extensors	—	Insulating	For the hall
	Spinal extensors	Delts + triceps + hamstrings	Insulating	For the hall
Pumping up biceps with cheating	Lat	—	Insulating	For the hall
	Bottom of trapezoids	Upper trapezius + upper deltoids	Insulating	For the hall
Vertical block thrust	Lat	Diamond-shaped	Insulating	For the hall
Pull-down of the upper block behind the head	Lat	Traps + biceps	Insulating	For the hall
Horizontal block thrust	Diamond-shaped	Lat	Insulating	For the hall
	Back straighteners	Diamond + lats + hamstrings	Insulating	For the hall
	Top of trapezoids	—	Insulating	For the hall
Shrugs with a barbell behind	Bottom of trapezoids	Top of trapezoids	Insulating	For the hall
	Trapeze top with accent	Middle of trapezoids	Insulating	For the hall
	Spinal stabilizers	Whole body	Complex	For home
	Spinal stabilizers	Whole body	Complex	For home
Bent-over dumbbell flyes	Bottom of trapezoids	Posterior deltoid bundle	Complex	For the hall
	Lat	Traps + diamonds + hamstrings	Complex	For the hall

Basic

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

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

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

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

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

Insulating

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

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

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

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

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

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

Exercises at home

It's not easy to train your back at home. This is due to the anatomy of movements. It is not possible to repeat them without weighting or a special load. And those exercises that allow you to load your back using your own body without special equipment are ineffective when it comes to serious loads. Let's look at some basic back exercises at home.

• Pull-ups. A serious complex exercise that can be performed even without a horizontal bar. It is enough to have a strong door that can support your weight.

• Basket. A good exercise that develops the rhomboid and latissimus dorsi muscles. The technique is extremely simple: lie on the floor, bend back, trying to grab your legs over your back with your hands. To reduce the static load and engage more muscle groups, it is recommended not only to hold the pose, but also to swing back and forth in it.

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

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

Exercises in the gym

To develop your back, the gym provides a huge range of different exercises, both with free weights and with specialized equipment or exercise machines. Let's look at the basic training exercises that develop your back:

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

• Reverse grip lat pulldown.

• . An excellent basic exercise that works all muscle groups with a serious emphasis on the rhomboids. It has no analogues for home use or with free weights. It is considered the most natural exercise for working out the back with the least trauma.

Complex Exercises Task Lat split

Cheating biceps curl - light weight.

The main task is to focus on the lagging lats. Excellent for increasing the number of pull-ups and width of the back by developing the wings.

Biceps curls are used to increase arm flexor strength to relieve weight restrictions.

Split into diamond shapesWarm-up deadlift – 20 times empty bar.

Rowing machine 5*20

Block pull to the belt 5*20

Clean biceps curl on Scott bench 3*8

A good complex for working out the thickness of the back, heavier, but providing a serious basis for further training in any sport.

Biceps training allows you to increase working weights in the future.

Profiled trainingWarm-up deadlift – 20 times empty bar.

Deadlift 5*8 (70% of the rep maximum).

Block pull to the belt 5*20

Bent-over barbell row 5*8 (70% of the repeated maximum).

T-bar row 5*5 (60% of maximum)

Pull of the upper block behind the head 5*20.

Pulling the barbell to the chin 5*5

Shrugs with dumbbells 3*3 (maximum possible weight)

Hyperextension max*max

Suitable for athletes who can afford to dedicate a full day to back training. The best option for professionals. PreparatoryLat pulldown or pull-ups 3*12

Horizontal block pull 3*12

Rowing machine 3*12

Shrugs with dumbbells 3*12

Hyperextension max*max

It is used in the first month of training, since the muscle corset is not yet ready for specialized circuit training. Optimizes the tone of small muscle groups. RestorativeBridge 5 – for a while

Farmer's Walk 100 Steps with Light Weight

Hyperextension max*max

Negative pull-ups on a machine with a counterweight 5*3

Tilts of the body in different directions

Hanging on the horizontal bar for a while

Suitable for restoring muscle tone after a long break or after an injury. All weights and number of repetitions are individual. After completing the recovery course, it is recommended to study for another month according to the preparatory complex. HomePull-ups

Raising arms with a chest expander

Pull your own weight using a rubber band.

Horizontal pull-ups with harness

Farmer's Walk

Basket

Shrugs with any available weight

Pull any available weight

Everything that can be squeezed out for your back at home in order to at least somehow seriously load it.

Exercises with non-standard equipment

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

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

Results

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

In this article you will learn what exercises to choose to train your back muscles in order to increase its mass, make it wider and more prominent.

You can pump on your back in the gym with a barbell, dumbbells and in simulators. Knowing which movements are best for building a wide, strong back will help you achieve your goals much faster. That's why we've compiled a list of the 10 best exercises for building back muscles.

Because there is very little research on this topic, we selected these movements based on factors such as popularity, number of muscle fibers involved, difficulty of technique, and uniqueness of the movement compared to others. Our list includes the most effective exercises for pumping up the back in the gym, which can be included in any training program.

To make the right choice and include only the essentials in your training program, you need to understand which muscle groups are loaded by which exercises and what goals you are pursuing. They can be roughly divided into those that are effective for pumping up the width and mass of the back.

Please note that all movements presented in the article are equally suitable for men and women. The execution option for girls differs only in the worker that will be used for training. When we talk about that, similar movements will use muscle groups differently and the technique will be different.

This is definitely the best exercise for pumping up the back, although technically it is not only aimed at developing this part of the body. The deadlift works the entire posterior chain from the calves to the upper traps. When performing, it is extremely important to follow the technique in order to maintain the health of the spine, ligaments and joints with a constant progression of working weights. Once you learn how to do this, you can lift huge weights, which will force your muscles to work at their best, stimulate the production of hormones and help you get bigger.

There are also many programs available to help you improve your deadlift and set personal bests. Physiologists love to include deadlifting in strength and conditioning programs because it works the muscles very well and is great for strengthening bone structure.

Incorporate classic deadlifts into your back training program. Other variations of the exercise, such as the sumo deadlift, shift the load from the back to other muscle groups.

If you're going to lift heavy weights (less than 6 reps), do deadlifts early in your workout when you're full of strength. If you're focusing on high reps, you can do it later.

This is perhaps the second most important exercise in which you can work with heavy weight. EMG data shows that the standing bent-over barbell row engages large muscle groups in the upper and lower back equally, making it effective for building back muscle mass. Just like when performing a deadlift, you must ensure proper technique to avoid injury.

Do bent-over rows early in your workout, working with heavy weights in a low rep range (around 6-8 or 8-10). The Smith machine version is a good alternative. This allows you to maintain an upright position, but you must ensure that your body is tilted correctly relative to the bar. Barbell rows put quite a lot of stress on the lower back, so it's best to do them early in your workout. If you've maxed out your deadlifts, you can skip the bent-over barbell rows.

3. Wide grip pull-ups

It's always a good idea to include a pulling exercise in your back workout, and pull-ups are one of the best options here. Wide-grip pull-ups are great for working the upper lats. A narrow grip increases the range of motion, but we prefer a wide grip due to the optimal starting position for the joints. One of the main challenges with this exercise is training to muscle failure in the appropriate rep range for muscle growth (8-12).

If you do pull-ups at the beginning of your workout, it is better to use a weight belt. Of course, if you find it difficult, you can do pull-ups using a machine with a support mechanism or with the help of a partner. As an alternative, you can do head pull-ups if you don't have shoulder pain.

Proper technique also plays an important role. In the starting position, the shoulder blades should be lowered down and brought together.

Due to the large range of motion, a few light repetitions will serve as a good warm-up for the shoulder joints. Since technique is also very important, it is best to perform pull-ups at the beginning of your workout.

4. Standing T-bar row

We chose this variation of the T-bar row because it allows you to lift more weight, although athletes often “assist” themselves through their knees and hips. Some people find it difficult to keep their back straight, so this version is a better choice.

The T-bar row is not a squat, so keep your legs bent throughout the movement. You can also change your hand position and grip width. A wide grip will put more stress on the latissimus muscles, and a regular grip will put more stress on the middle part of the back (rhomboids, teres muscles, and trapezius). This is one of the easiest pulling exercises to provide belay.

Perform the exercise at the beginning of your workout. Focus not on moving your arms, but on working the muscles in your back. If you are an experienced lifter, use 10 kg instead of 20 kg, gradually increasing the range of motion and slowing the movement of the shoulder blades at the bottom of each repetition. With each repetition, make sure you maintain a straight back position.

5. Wide-grip seated pull-down

Why it's included: Almost everyone performs pull-downs with only a close grip. A wide grip allows for a change of pace because it places some of the load on the upper lats. This exercise is similar to other back pulling movements performed on machines, so don't do them in the same workout unless you make some changes to them, such as changing your grip width or rep range. You can also try a shoulder-width grip, which works the lower lats better, but remember to keep your elbows close to your sides.

Since this exercise is performed in a machine, it is best done at the end of the workout. Choose a weight that allows you to perform no more than 12 repetitions.

6. Reverse grip barbell row on the Smith machine

The reverse grip engages the biceps more actively, and when moving the elbows pressed to the sides, more load falls on the lower part of the latissimus muscles. The Smith machine allows you to focus only on lifting the weight and not worry about balancing it.

Bend at about a 45-degree angle, stand close to the bar, and lightly engage your knees and hips as you lift heavy weights. While many athletes view the Smith machine as taboo, the fixed motion pattern and ability to control what you lift will make a difference in your workout and make it a little easier.

You don't need to include more than one reverse grip exercise in your workout. Do it mid-workout, after heavy pulling movements. When doing any of these, don't neglect the straps. Your goal is to work your back as much as possible and not experience limitations due to an insufficiently strong grip.

7. Close-grip chest row

The wide-grip pull-down is very similar to the wide-grip pull-ups we reviewed, so we opted for the close-grip pull-down. EMG data shows that a close neutral grip activates the lats just as much as a regular grip, so you hit all parts of the muscle. As mentioned in the chapter on pull-ups, a close grip increases the range of motion and timing of tension in the lats, which has a positive effect on muscle gain.

This exercise works well as a warm-up for the shoulders, but for muscle gain it is best performed at the end of a workout in the 8-12 rep range.

8. One-arm dumbbell row

This is an excellent unilateral exercise where each side of the body works independently of the other, allowing you to lift a lot of weight. This increases your range of motion without being limited by your weaker side. You will also find it easier to support your lower back (which could bear a lot of stress) by placing one hand on the bench. Rotating the dumbbell slightly will help engage your core muscles to a greater extent.

If you move your elbow to the side, you will force the lower part of the lats to work more actively. Perform the exercise between the middle and end of your workout in the 10-12 repetition range.

9. Incline Pullover Head Down

This exercise is similar to the straight-arm pull-down, which you're probably familiar with. The movement is single-joint, but allows you to perfectly work the latissimus dorsi muscles. The upside down version keeps the lats tense throughout their entire amplitude longer, compared to the horizontal position. When you finish the exercise, simply hold the dumbbell behind your head and throw it to the floor.

In almost all cases, single-joint exercises should be done at the end of the workout. Try to do more reps (about 12-15 per set) to achieve a pump.

10. Smith machine one-arm barbell row

This variation is great for working the lower part of the latissimus muscles. Stand with your side to the machine, grab the bar in the center, put one leg back (split position), and bend your knees for better balance. Pull the bar up as high as possible. It is acceptable if the body naturally sways a little while performing the exercise.

Perform it at the end of your workout in the range of 8-10 or 10-12 repetitions. You can do this instead of dumbbell rows since the movements are similar.

It’s not just weightlifters and bodybuilders who need to regularly train their backs. A good set of exercises to strengthen the muscles of the back and spine will help form a muscle corset. This is important both for straight posture and for the prevention of spinal column deformities. The latter often occur in adulthood, especially in people leading a sedentary lifestyle. By devoting just half an hour to sports every day, you can maintain the flexibility of your spine for many years and avoid many back problems.

How to do exercises correctly

Before starting regular back muscle training, it is important make sure there are no contraindications. If you have a history of diseases or injuries to the spine, you should consult a doctor. Even if loads are allowed, a number of rules should be followed to avoid injuries to the musculoskeletal system:

• perform all elements smoothly, without sudden jerks;
• constantly listen to your feelings in the problem area (discomfort is a signal to stop exercising);
• increase the load gradually, slightly increasing the number of repetitions as the muscles strengthen;
• need to exercise regularly, increasing discipline and consolidating achieved results;
• beginners should not chase quantity repetitions and sets done, as well as setting too fast a pace at the very beginning of the lesson.

The following set of exercises for the spine is contraindicated for chronic diseases at the acute stage, bleeding of any etiology, or the presence of severe pain in the lumbar area, shoulder blades and neck.

A set of exercises to strengthen your back muscles at home

Four simple exercises to perform no equipment or practical skills required, when performed regularly will help create reliable muscular support for the spinal column:

• Bridge with hips. The element is performed from the starting position lying down, with bent legs resting the feet on the floor, arms located along the torso. Exhaling, raise your hips up until your body straightens at the hip joints, linger a little at the top point and smoothly lower your pelvis. It is advisable to perform the exercise at least 15 times. As your muscles strengthen, you can increase the load by straightening one leg at the knee while lifting your hips.
• "The Bird and the Dog"- an interesting and effective exercise for all groups of spinal muscles. Standing on all fours (dog pose), you need to tighten your abs and straighten your back. The transition to bird pose involves simultaneously raising the right arm and the opposite (left) leg upward. At the same time, the limbs are straightened, positioned strictly horizontally and fixed for a couple of seconds. After returning to the original position, the opposite arm and leg work (do at least 5 times for each side).
• Side plank especially useful for prolonged static load on the spine (standing work). Lying on your side and leaning on the elbow of one hand, place the other on your waist. Then lift your hips off the surface and straighten your body, fixating in this position for at least half a minute. Repeat the element for the other side. To complicate the task, you can raise your leg while doing it or lean on the palm of your straight hand.
• Lunges, designed to improve coordination, performed from a standing position. Having fixed your palms at your waist, you need to step forward quite widely, bending your legs at the knee joints at a right angle. Do 10 repetitions for each leg. You can increase the load with the help of weights (hold dumbbells in your hands).

In addition to preventing deformities and diseases of the spine, this simple set of exercises will ensure excellent posture. A thin waist and graceful gait will be another pleasant bonus.

People whose work involves prolonged static loads on the back and who go to the gym are recommended to perform more special elements.

Additional set of exercises to strengthen the spine (video)

Exercise machines in the gym allow you to diversify the set of standard elements for building a muscle corset.

• Stretches performed in hyperextension, perfectly strengthen the rectifier muscles. From the starting position, you need to completely straighten your body, pausing for 30 seconds at the top point.
• Deadlift– another excellent element for pumping rectifiers. The exercise is intended to prevent disorders and is contraindicated in case of pain. Perform bending and extension smoothly, holding the barbell in your hands with an overhand grip.
• Element "prayer" is a vertical block row performed on the knees. At the lowest point, when bending the torso, you need to touch the floor with your head.
• Hyperextension You can also do it on a fitball. The starting position is lying on your stomach on the apparatus with your palms fixed on the back of your head and your torso lowered. When extending, straighten the body and stay in this position for half a minute.
• Stretching with a fitball– one of the simplest, but very useful exercises for the back. You just need to lie on the apparatus with your stomach and relax the muscles of the whole body as much as possible. You can stay in this position for as long as you like.

The listed exercises are not only guarantee of a strong muscle corset, but also excellent remedy for back pain. By supplementing your standard training program with them, you can not to be afraid of scoliosis and osteochondrosis even with long hours of sedentary work in the office. It is important to get up from your workplace every hour to stretch your muscles a little and activate blood circulation.

The effectiveness of back exercises for spinal diseases

Scoliosis and osteochondrosis– the most common pathologies of the musculoskeletal system. The first diagnosis is made at any age, since curvature of posture can be developed in childhood. Wherein back muscles atrophy and hold the spinal column in wrong position. Special stretching and muscle strengthening exercises are the best way correcting the situation.

A set of exercises for scoliosis (video)

Osteochondrosis is a more “age-related” disease that represents degradation of cartilage tissue intervertebral discs. Accompanied by impaired mobility of the spinal column, periodic pain and deterioration of tissue nutrition. In this case, you should exercise carefully, but if the case is not very advanced, the exercises will help restore mobility and get rid of pain.

Training for osteochondrosis (video)

By performing a set of simple exercises to strengthen the muscles of the back and spine every day, you can restore your health and maintain it for a long time.

If you want to haveIf you have a huge and wide back, then you need to include it in your training program basic back exercises. These are exactly the exercises with which you can pump up a wide back.

The back muscles are divided into 3 groups:

• lats
• trapezoidal
• small of the back

The most important The second and most significant muscles of the back are considered - lats. It is these muscles that give the back power and a V-shaped appearance (visually making the shoulders wider and the waist narrower). Therefore, all athletes pay special attention to these muscles.

Trapezoidal muscles located in the upper back. They make the back more powerful and massive.

Small of the back- This is a very important muscle. A strong, toned lower back reduces the risk of: osteochondrosis, pinched nerves, etc.

Basic exercises for the back:

Pull-ups

This exercise Iis the best and most effective exercise for developing the latissimus dorsi (the top of the latissimus is especially well loaded).

Wide-grip vertical pull-down to chest

By efficiencyThis exercise is similar to pull-ups. The advantage of this exercise is that, unlike pull-ups, you can do it with the most correct technique.

Wide-grip vertical pull-down

This exercise mainlyThe emphasis is on the top of the latissimus (the latissimus grows mainly in width) and the rhomboid muscles.

Reverse Grip Vertical Row

This exercise allowsIt helps to pump up the lower latissimus dorsi muscles well.

Row on a horizontal block to the waist

This is an exercise foraimed at developing the middle and lower sections of the latissimus muscles.

Bent-over barbell row

This exerciseIt is considered a very effective exercise in terms of developing the middle sections of the back (thickens it as much as possible).

Bent-over barbell row with reverse grip

Such a grip exercise thickens both the middle sections of the back and the lower latissimus muscles.

Parallel Grip T-Bar Row

In this exercise the main akthe cent is placed on the middle sections of the back.

Shrugs with a barbell

This exercise withreads as the best exercise in terms of developing strength and mass of the trapezius muscles.

Deadlift

This exercise Exercise is very effective in terms of gaining muscle mass. This exercise itself is very difficult and very energy-consuming. It develops the lower back very well.

Hyperextension

This exercise is greatIt cleanses the lower back, making it strong and strong.