We'll talk about which exercises for the back in the gym are the most effective! And so often, visitors to gyms have a habit of working out only those areas that are visible in the mirror. As a rule, these are pectoral and shoulder muscles, biceps, abs.

But paying attention to the back is essential, not only to ensure symmetry between the front and back of the body, but also for the purpose of overall health promotion.

A weak muscle corset can lead to a violation of posture, as well as provoke acute pain, especially with increasing loads on the upper shoulder girdle.

Which back muscles need to be worked out regularly? The best exercises for the back in the gym

Performing exercises for the back in the gym is extremely important for the development of the reference V-shaped torso. After all, a sign of an ideal male figure is broad shoulders, embossed chest and a narrow waist. In order to achieve this effect, it is recommended to regularly work out the following spinal muscles:

• the broadest;
• diamond-shaped;
• trapezoidal;
• straightening the spine;
• oblique.

The exercises below can be combined into a single training complex, to which you need to devote at least two sessions per month. But it is better to add one exercise to your regular training plans.

Deadlift

This technically challenging exercise will help you work through the entire rear group muscles (calf to shoulder). The effectiveness of training is determined by the fact that when correct execution, 75% is used muscle mass, including the latissimus dorsi and trapezius muscles of the back.

It is very important to follow the execution technique, because any mistakes can lead to serious complications, including hernia and pinching of the vertebral nerves.

It is necessary to start working with the barbell with a minimum weight, not forgetting the weightlifting belt. For one workout, it will be enough to complete 3 sets of 6 repetitions. After a few sessions, you can increase the weight, while the number of approaches should remain the same.

Bent-over barbell row (forward and reverse grip)

If performed correctly, the maximum weight will be taken much faster, without fear of developing a large number of health complications. Depending on the original physical training, you can raise the barbell:

• direct grip (in this case, the trapezius muscles are mainly loaded);
• reverse grip (the neck is picked up from under the bottom, as a result of which latissimus dorsi).

Attention! Bent-over barbell raises are very stressful for the lower back, so it’s best to do the exercise at the very beginning of your workout. It is not recommended to perform tilted barbell lifts in combination with the classic deadlift.

Wide grip pull-ups

Many athletes have heard that pull-ups directly affect the development of the back. Indeed, pull-ups are one of better ways develop the upper shoulder girdle and back as a whole.

But only pulling up, performed with a wide grip, will allow you to work out the latissimus dorsi muscles as much as possible. Pull-ups are suitable even for beginners, because it is quite difficult to make mistakes in execution. In very rare cases, pain in the shoulder joints may occur.

But in the end, you need to learn how to perform 82 pull-ups in 5 repetitions. It is not worth increasing the load further, because this will lead to wear of the shoulder joints. If the reference number of pull-ups is mastered, then you can add weights, but do not increase the number of approaches.

Before each approach to the horizontal bar, it is necessary to warm up the shoulder joints. And the pull-ups themselves are an excellent warm-up before doing the deadlift.

T-bar pull

The T-bar pull-up is one of the classic exercises and is great for those who can't handle a lot of weight while lifting the barbell in a bent over.

Due to the fact that the simulator allows you to focus on the stomach and hips, the spine is not loaded. This means that the athlete will be able to do more repetitions and take more weight. You can lift the T-bar:

• neutral grip (palms facing each other);
• narrow grip (palms are brought together as much as possible);
• wide grip (handles spread apart, palms “look” down).

The wider the grip, the better the muscle corset will be worked out. With a neutral grip, maximum attention is paid to the rhomboid muscles, and with a narrow grip, the biceps are additionally pumped.

The exercise is performed at the end of the workout, according to the system of "failed" repetitions. This means that lifting the T-bar should be performed as many times as you have enough strength, and after the appearance of characteristic symptoms, add 2-3 more repetitions.

If there is no special simulator in the gym, then you can lift the usual fixed neck, with a counterweight on the working side. At the same time, it is important to ensure that the legs are bent at the knees, and the press is as tense as possible. Otherwise, squats and tilts with a weighting agent will be performed, which will not affect the development of the back in any way.

Traction of the lower block with direct and reverse grip

This exercise will allow you to pump even the smallest back muscles. The advantage of the lower block pull is that even women can perform it, as well as people with a minimum level of physical fitness. The load is regulated by increasing the weight, as well as by changing the grip width of the simulator arm.

With the classic traction of the lower block (direct neutral grip), the latissimus dorsi are worked out. If you perform the exercise with a wide handle, then the load will be transferred to rather specific zones of the trapezius and rhomboid muscles.

The pull of the lower block is best performed immediately after the deadlift. It is enough to perform 3 sets of 15 repetitions. It is very important to control the pace and spend at least four seconds holding the machine handle against the chest, and the same amount of rest between repetitions.

If the exercise seems too easy, then it is recommended to complicate it not only by increasing the weight, but also by changing the grip. Performing the pull of the lower block with a reverse grip, you can work out almost all areas of the back and biceps. Athletes who have already “taken” the maximum weight when performing the classic lower block pull often go to the reverse grip.

Top block pull

The pulldown is also considered one of the easiest and relatively safe workouts for developing the back. The simulator will be an outlet for those people who have not yet mastered pull-ups with a wide grip.

Due to the possibility of increasing the load, the thrust of the upper block is also suitable for those who have already reached the reference 82 repetitions and want to develop further.

A narrow and neutral grip activates the biceps and muscle fiber groups that are located closer to the center of the back. But a wide grip will allow you to work out all the zones of the latissimus dorsi. Upper block work is great for building muscle mass.

This exercise is an excellent warm-up for the shoulder joints. It is enough to perform three sets of 12 repetitions. But if the athlete uses the maximum weight, then it is better to work with the simulator after pre-warming up the muscles and classic pull-ups.

Dumbbell row with one hand

This exercise allows you to work both sides of the back, controlling the weight for the working and non-working arms. The range of motion also increases significantly. If, when performing a deadlift, the neck rises only to the level of the press, then when working with dumbbells, you can bring the elbow beyond the level of the shoulder.

In this case, almost all the muscles of the upper back are involved. Thanks to the emphasis of the non-working hand on the bench, the risk of improper work with dumbbells is significantly reduced. The core is easy to control, fatigue does not set in so quickly, which allows you to perform more repetitions.

One-arm dumbbell raises are usually performed in the middle of a workout. It is enough to perform 3 sets of 10 repetitions.

hyperextension

Hyperextension - refers to very light exercise, therefore suitable for women and beginners. It is not easy to complicate the lifting of the body, so the number of approaches can be determined using the “to failure” method. Athletes often perform hyperextensions during breaks between basic sets. The technique is quite simple:

1. Fix the legs so that the hips lie completely on the bench with an inclination angle of 45 degrees;
2. Cross your arms over your chest;
3. Raise your back completely straight until the body is in a position perpendicular to the floor;
4. Slowly take the starting position.

Also, you can perform hyperextension from a classic bench or on a Roman chair.

Back recovery after training

If the whole training was devoted to the development of the back, you need to pay attention to the quality recovery of the body.

First, it is necessary to abandon any load on the latissimus dorsi, otherwise the risk of injury will increase several times. Secondly, it is advisable to visit a massage therapist who will help prevent the development of painful symptoms.

Also, you can drink potassium and do some back stretching exercises (for example, pull your knees to your chest, or try to reach your palms to your feet from a sitting position).

We recommend reading an article on the topic - how to build back muscles. In it, you will find additional exercises and a completely different approach to pumping up the muscles of the back, as well as various tips for strengthening the back.

So, did you like this article? We would love to hear your opinion in the comments! Well, see you soon in the new releases.

13 the best exercises to build a relief V-shaped back

Many athletes focus on training the abdominal muscles and chest. However, the back of the body also needs training, and we're not just talking about the buttocks. The point is that you SHOULD NOT neglect back exercises.

And here it is not only about building a well-developed musculature, V-shape and overall aesthetics, but also maintaining the correct posture, muscular balance and a narrow waist. Pumped dominant muscles of the chest, abs and front delts (front of the shoulders) cause the body to lean forward, which leads to a stoop.

To you do not do it repeat these mistakes. Consistent work on the muscles of the back will keep the body in an optimal position.

Plus, a strong back is very functionally. The next time you row, climb a tree, lift furniture, or climb a fire escape, mentally thank me. Strong pectoral muscles not so good for life.

A little anatomy lesson. Numerous back muscles vary in size and position. Here are some of the main muscles:

• lats And trapezius muscles cover most of the back. They originate at the spine and lead to the side of the body. These muscles make up the bulk of the muscle mass of the back and generate the greatest force. The trapezius is not just a bump on the upper part of the shoulders, they also dominate the central part of the upper back;
• rhomboids, infraspinatus, teres minor and other smaller muscles diagonally across the upper back. In terms of aesthetics, they create the main definition. They usually work in lats and trapezium exercises (traction exercises);
• erector spinae muscle runs vertically along the spine and is the largest muscle in the lower back. It is a key component of core strength.

A well-designed workout evenly works out all the muscles of the back. We have selected 13 of the best exercises aimed at a comprehensive back workout, stimulating muscle growth, working out the latissimus dorsi, trapezius muscles and other muscle groups.

Include 4-6 of your favorite exercises in each back workout (for 3 sets of 12 reps) and alternate between them.

Exercise 1: deadlift

Main muscles: back (full)

1. Start each rep from a deep squat. Hold the bar with an overhand grip (A).
2. Push your hips back, push off your heels off the floor, and lift yourself out of the squat (B). Keep your core tight and keep your back straight throughout the exercise.
3. Slowly, with control, lower your hips down until the bar touches the floor (A).

Exercise 2: barbell pull to the belt

Major muscles: back

1. Hold the barbell in front of you with an overhand grip slightly wider than your shoulders.
2. Tighten your core muscles, straighten your back, lean forward at an angle of 60 °.
3. Engaging your back muscles and biceps, pull the bar to your upper abdomen. Hold for 1 second and then straighten your arms. Repeat.

Exercise 3: Incline Dumbbell Row

Major muscles: back, obliques, round muscles, latissimus dorsi

1. Place your left knee and left hand on a horizontal bench. The left hand should serve as support for the body.
2. Keep your core muscles tight and your back straight. Tighten your lats and biceps, and then slowly pull the dumbbell up to your torso.
3. Hold for 1 second. Slowly extending your arm, lower the dumbbell. You should feel a stretch in your upper back. Repeat.

Exercise 4: Dumbbell Row

Major muscles: back, core muscles, latissimus dorsi, round muscles.

1. Get into a push-up position with dumbbells in your hands (A).
2. Keep your core muscles tight and your back straight. Raise with a vigorous movement right hand to the body (B). Keep your body still.
3. Hold for 1 second, and then return to the previous position (A) and repeat the movement with the other hand.

Exercise 5: Pull-ups and pull-ups of the upper block to the chest

Main muscles: back, latissimus dorsi, round muscles

1. Hang on the horizontal bar with your arms slightly wider than your shoulders (a narrow grip is aimed at working out the latissimus dorsi and round muscles, and a wide grip is aimed at diamond-shaped and trapezoid).
2. Engage your lats and core, then pull yourself up to the bar to your upper chest.
3. Slowly lower yourself with your arms fully extended. Repeat.
4. If you still find it difficult to pull up, perform the pull of the upper block to the chest.

Pull-ups

Use for width training

Block pull to the chest

Exercise 6: Reverse pull-ups

Major muscles: back, biceps, latissimus dorsi, round muscles.

1. Hang on the bar, grasping the bar with an underhand grip (palms facing you) shoulder-width apart.
2. Tighten your biceps and pull yourself up to chest level.
3. Lower yourself with your arms fully extended. Repeat.

Exercise 7: T-Bar Row

Main muscles: back, rhomboids, biceps

1. Place a loaded bar between your legs. You can use the handle by placing it under the bar, or you can grab the bar directly.
2. Lean forward at a 45° angle, tighten your core muscles, and keep your back straight (1).
3. Engaging your lats and trapezius muscles, pull the bar toward your chest (2). Hold the tension for 1 second and then slowly lower the bar towards the floor (1). Repeat.

Exercise 8: Incline Dumbbell Row

Major muscles: back, latissimus dorsi, round muscles, rhomboids

1. Set the bench at a 45° angle and lie face down (A).
2. Grab 2 dumbbells in a regular grip (palms facing each other), contract your lats and biceps, and then pull the dumbbells up vigorously (B). Keep your core muscles in tension, and rest your chest on the bench throughout the exercise. Hold your shoulder blades together at the top of the exercise for 1 second.
3. Lower the weight by fully extending your arms. Repeat.

Exercise 9: Narrow Grip Chest Rows

Major muscles: back, biceps, rhomboids, trapezius muscles

1. Sit on the bench of a weight-block machine and grasp the handle with a narrow grip. Bend your knees and lean back slightly (A).
2. Tighten your core and biceps, keeping your back straight. Pull the handle towards your chest (B). Do not sway or use momentum.
3. Hold for 1 second and then fully extend your arms (A). Repeat.

Exercise 10: Low bar pull-ups

Major muscles: back

1. Place the empty bar on the rack.
2. Lie under the bar and grab it with a slightly wider than shoulder-width grip.
3. Lift your hips off the floor, straighten your body so that it is at a 45° angle to the floor. This is the starting position.
4. Tightening your back muscles, pull your chest up to the bar. Hold for 1 second and then slowly lower yourself back to the starting position.

Exercise 11: Dumbbell Pullover

Target Muscles: latissimus dorsi

1. Lie down on a bench. Hold a dumbbell at arm's length above your chest (1) with your palms pressed against the upper disc.
2. Tighten your core muscles. Slowly lower the dumbbell behind your head to just below the bench (2).
3. Keeping your arms straight, tighten your lats and raise the dumbbell to the starting position (1). Repeat. You can also pullover on a ball, or sitting on a bench with your hips elevated (this makes the exercise more difficult and puts more strain on your core muscles).

Exercise 12: Superman

Target Muscles: muscles of the lower back

1. Lie on the floor, stretch your arms forward (1).
2. Lift your legs, chest and arms off the floor. Tighten the muscles in your lower back.
3. Hold the tension for 1 second and then return to the starting position.

Exercise 13: Hyperextension

Target Muscles: lower back muscles

1. Lie down on a hyperextension bench and cross your arms over your chest (1). You can also perform this exercise on a fitball.
2. Without rounding your back, slowly bend forward until your torso is at a 45° angle (2).
3. Tighten your lower back muscles and lift yourself back up to the starting position (1). Repeat.

The back muscles are considered one of the most important in bodybuilding. It is due to the latissimus dorsi muscles that the V-shaped shape of the athlete is visually created. Many novice athletes do not know how to swing their back correctly and effectively. In this article, we will look at a bodybuilding back training program that aims to maximize muscle building.

If you are doing a split, then the muscles of the back can be trained together with the muscles of the arms (triceps or biceps), shoulders or legs. It is worth knowing that during back training, inexperienced athletes often get injured due to ignorance of the correct exercise technique and inadequate assessment of their capabilities. Follow our back workout program only if you know correct technique exercises, you can objectively assess your strength and choose the right working weights, and also know when to use an athletic belt.

The most important back muscles in bodybuilding are the latissimus dorsi. It is under them that most are built. training programs. Here is what our training program looks like:

In each approach, you need to perform 8-12 repetitions. Rest between sets should be no more than 1 minute, and between changes of exercises no more than 3 minutes. For a better anabolic response, it is recommended to train the back together with other muscle groups, preferably small ones (arms, shoulders, traps). If you are training your back along with any other muscle group, then we advise you to refuse to perform the thrust of the block to the belt, as the load will be too large and can lead to overtraining.

What if I can't progress for a long time? - If you catch a plateau, and you can’t progress in any way, then you need to add high-volume training methods to your back mass training program - drop sets, supersets, forced reps, etc.

Should I include deadlifts in my back training program? - It is advisable to perform deadlift only for those athletes who are engaged in powerlifting. In bodybuilding, deadlift should not be used, since it does not help to make the back wider in any way, moreover, it grows the back in thickness, which is not welcome in bodybuilding. Also, during the deadlift, very often athletes get spinal injuries, so we advise you to abandon this exercise.

What is the best approach to back training for beginners? - Beginner athletes who are not yet accustomed to working with weights need to first strengthen their back. To do this, you need to perform hyperextensions, pull-ups without additional weight, traction in an incline with small weights. Working with light weights allows not only to strengthen the muscular corset of the back, but also to understand the technique of performing movements.

Back workout for mass from Stas Lindover

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We often hear “to carry everything on your back”, “behind a broad back” - there is something in this. The back muscles are one of the largest in the human body. Read more about the anatomy of the back muscles and exercises for their development!

Franco Colombo, Lee Haney, Dorian Yates, Ronnie Coleman and Jay Cutler have something in common besides their many Mr. Olympia titles - they are all SPIN holders! Huge, pumped up, embossed backs. It seems that over the past decades, this body part has become even more important in bodybuilding competitions. If you cannot boast of a good back, you will have to settle for second place at best.

Of course, not everyone can build a back like Mr. Olympia, but we can build an impressive, V-shaped, broad musculature that will not only make others look at you with admiration, but also strengthen the entire upper body and make it more harmonious and proportionate. .

We often hear “to carry everything on your back”, “behind a broad back” - there is something in this. The back contains some of the largest muscles (from the lower back to the trapezius muscles) and is involved in almost every movement we make, from core stabilization during bench presses to support during barbell squats. The back is of great importance in our training, but only a few give it the necessary attention.

You must create a balance between mass and strength to get an impressive, muscular and strong body.

Many athletes perform countless sets for but ignore the back. Perhaps this is due to the fact that it is difficult to see her standing in front of a mirror. Why train what you can't see?

I am no longer surprised when I see athletes in the gym with excellent biceps, pecs and quadriceps, who, however, cannot boast of their back, hamstrings and triceps. Their shoulders are rounded forward because the pecs are pulling the deltoids forward, making them look concave. The back is not sufficiently and / or incorrectly pumped up, the shoulders do not move back, therefore the body does not look proportional.

It's all about balance and harmony. You must create a balance between weight And force to get an impressive, muscular and strong body. With this balance, you will be able to develop other muscles, and the front of the body will not look disproportionate.

A bit of anatomy

There are a lot of back muscles, so sometimes you can get confused which one is responsible for what. Let's look at the main muscles of the back and their functions.

The latissimus dorsi muscle. The latissimus dorsi, which is responsible for the V-shape, accounts for most of the mass of the back. The triangular latissimus muscle begins under the shoulders, passes through the humerus and goes down to the lower back, covering the lumbar region on both sides. The latissimus dorsi muscle lowers the shoulders and takes them back.

Large and small round muscle. A thick, flat, large, round one originates on the dorsal surface of the inferior angle of the scapula and inserts on the medial lip of the intertubercular groove of the humerus. It is responsible for adduction and movement of the arms in the medial direction.

Large and small rhomboid muscle. The large rhomboid muscle, located below the small one, ends at the medial edge of the scapula. Thanks to her, the shoulder blade is attached to the chest. This muscle pulls the scapula back, shifting it towards the spinal column.

Back extensor muscles. These long muscles, which run along the lumbar region, are divided into three columns: external (iliocostalis), middle (longissimus) and narrow internal (spinalis). They all work with side bends and straighten your back.

Pumping up a wide back!

Now that you know about the anatomy and mechanisms of movement, let's figure out how to get a wide back. The presented movements and exercises are designed to get the maximum result every time you visit the gym. Remember that it is always necessary to use the correct technique and not to lift too much weight so as not to risk your safety.

Pull-ups on the bar with a narrow and wide grip

To perform wide-grip pull-ups, grasp the bar at a distance much more than shoulder-width apart. Bend your elbows slightly and pull your chest up to the bar, bringing your shoulder blades together. Arch your back and squeeze your muscles hard, then return to the starting position with your elbows slightly bent. So you can get the desired width and curve of the upper latissimus dorsi.

When performing close grip pull-ups, grasp the bar no more than shoulder width apart, but so that the distance between the hands is at least 15 cm. Pull up in the same way as for wide grip pull-ups, then lower without extending, however, hands completely. This exercise uses Bottom part lats, which will help you build mass where they enter the lumbar region.

Advice. If you find it difficult to perform this exercise, then decide on the total number of repetitions, let's say 40, and just focus on doing them no matter how many sets it takes. You can do 10 on the first set, 8 on the second, and 7 on the third. Continue until you complete all 40. When you feel you can do this number of reps in three to four sets of 10-25 reps, increase the total to 50.

Rod and T-bar pulls

These exercises contribute to the overall build-up of muscle mass in the back. To perform barbell rows, grasp the bar at a shoulder-width distance. Bend over, keeping your pelvis in line with your back, until your torso is almost parallel to the floor. Raise the bar to your stomach and squeeze the muscles at the top. Slowly lower the bar and repeat the exercise.

To perform T-bar rows, follow the same technique as for barbell rows, just don't round your back or jerk the load as you move up. The back should be straight, let the latissimus dorsi work, not the muscles of the lower back.

Advice. If you think it would be a good idea to pump up the upper parts of the latissimus dorsi, try pulling the barbell with a wider grip and pull the bar to the lower part of the chest. You will need to reduce the weight in order to accurately follow the technique of the exercise.

Traction on the lower block with two and one hand

To build muscle in the lower back near the lumbar area, use one of the following exercises. When pulling on the lower block, sit down, bend your knees slightly and slightly tilt your body back. Straighten up so that the body is perpendicular to the floor, and at the same time pull the handle back. Squeeze your shoulder blades together and pull the handle towards your stomach. Return to starting position and repeat.

The beauty of one-handed pulldowns is that you can work each side separately. Use the same principle as with the exercises above and make sure you are squeezing the muscles as you pull the handle back.

Advice. If you are not comfortable doing barbell rows, attach a handle to the pulley cable and perform pulley rows with a shoulder-width (or wider) grip instead of barbell rows.

Thrust on the blocks to the chest with a V-shaped bar and behind the head with a wide grip

Nothing develops the round muscles like a pull on the block to the chest with a V-bar. Grasp the handle, bend your elbows slightly. Pull the handle down to the middle of your chest and squeeze the muscles hard. Return to the starting position and feel how the load pulls the muscles up.

When performing rows from above behind the head, grab the bar with an overhand grip and pull the head to the shoulders, then with bent elbows, return to the starting position so that the entire shoulder girdle rises with the load. These exercises are a great alternative to pull-ups.

Advice. When performing any pulling movement, try to raise the shoulder girdle in the starting position. As you pull the weight down, drop your shoulders down and back, opening your chest. So you can ensure that the back muscles are fully involved.

Pullover with dumbbells and row down while standing on the block

The dumbbell pullover and overhead row are some of the few isolated exercises for the back muscles, so they are great for finishing your workout.

When performing a pullover, lie perpendicularly on the bench so that only top part back. Take the dumbbell by the inside, position it directly above your chest and bend your elbows slightly. Lower the dumbbell back behind your head in an arc, engaging your back muscles until it is at least level with your head, then raise the dumbbell back to the starting position.

To perform a pulldown while standing on a block, stand in front of the machine with blocks. Grasp the bar at a shoulder-width distance, approximately at eye level, so that the load falls on the latissimus dorsi. Pull the weight down to your hips without bending your arms and squeeze your lats hard. Return to starting position and repeat.

Advice. These exercises are also great as a pre-exhaustion before the main workout of the back muscles. Three quick sets with a moderate amount of repetitions will be a great option.

Deadlifts

The main exercise for the back muscles can be considered deadlifts. This exercise helps to pump up the muscles of the whole body and especially the back. Load the barbell on the floor, grab it with a shoulder-width grip, bend your knees and keep your back straight. Raise the barbell off the floor by tensing your legs first, then straighten your back until you are standing completely straight. Return the bar to the floor in the same way (in reverse).

Advice. If you find it difficult to do deadlifts from the floor, try doing partial deadlifts. Load the bar on the bench at approximately knee height and lift as described above. So you take some pressure off your back if you have high growth or if you don't want some leg muscles to work during this exercise.

Training plans

The width of the upper part of the latissimus dorsi

Thickness

The thickness of the lower part of the latissimus dorsi

Total weight and width

What is a partial deadlift?
The partial deadlift is very similar to the regular deadlift, except that the bar does not start from the floor. It needs to be placed on a power rack or some kind of boxes / bench so that it is at the level of your knees.

I welcome you, dear readers, on the pages of my blog site! Today I want to continue the topic of physical health and muscle training. I have noticed that many beginner athletes who want to become stronger pay little attention to one important detail. Do you know what? Back workout! And this is a very significant part of the body for almost any athlete. Therefore, today's topic is dedicated to this.

Benefits of a Buffed Back

Pumping up the back muscle group is important for various sports. For example, if we talk about martial arts, then stabilization is important here. The back is a kind of frame, thanks to which the efforts of the muscles of the whole body are combined. Weak muscle groups of the back do not fully fulfill their stabilizing role. But pumped up muscles help with body extension throws.

It is also important for bodybuilding and powerlifting. At the expense of the latter, then in triathlon you need to perform a deadlift, which helps the back.

After all, a powerful back looks cool for an athlete. Thanks to this, the body looks more balanced. In addition, posture is corrected and scoliosis can be overcome.

Muscle Anatomy

There are many muscle groups on the back. Let's look at the main ones:

• The latissimus dorsi muscle. It accounts for the bulk of the mass of the back. It starts from the forearm, goes down to the lower back, passing through the humerus;
• Large and small round muscle. She is responsible for the movement of the hands in the so-called medial direction;
• Small and large rhomboid muscle. She "attaches" the shoulder blade to the chest;
• Back extensors. There are three types: external, middle and internal. They work when bending and unbend the back.

Types of exercises

And so - where to start? For starters, I recommend putting together a training plan for yourself. You need to create it based on your strengths. Now I will describe the most popular types of spinal muscles, and then we will figure out how best to arrange them for the most effective exercises.

1. Pull-ups on the crossbar. Basic and simple exercise. Perfect for beginners who, so far, are having a hard time with more serious exercises;

2. Barbell and T-bar pull. Grab the bar with your hands at shoulder level. As you bend down, keep your pelvis roughly in line with your back until your torso is nearly parallel to the floor. Try to squeeze the muscles at the top point when you raise the bar to the level of the stomach. Then lower the projectile and repeat again. As for the T-bar, everything is the same, just do not round your back - it should be straight. The latissimus dorsi should work here, not the lumbar;

3. . This is isolated exercise for the back. Lie down on the bench so that only the upper half of your back touches it. Take a dumbbell by its inner part, lift it above your chest and bend your elbows a little. Then lower this projectile along the arc line behind the head. Then return to the starting position and repeat again;

4. . A well-known exercise that helps develop a variety of muscles. Newcomers to the sport can have a hard time at first. If the exercise is hard, then at first you can make your life a little easier. Place the bar first on a bench that is at least at knee level. And over time, you will be able to complete the exercise fully.

It is clear that some of these exercises are difficult to perform. However, in principle, the back is not so easy to pump up, so if you want to have strong spinal muscles, it is recommended to work out in the gym. Well, if you just want to slightly retouch, then, of course, you can do what is possible at home.

Workout plan

A training complex should have its own plan. It must be remembered that too frequent classes do not help, but rather hinder development. Everything should be in moderation. Therefore, it is recommended to visit Gym an average of three times a week.

On a certain day of training, it is better to focus on certain muscles. For example, in the first one, focus on the extensors of the back, and the second on rounded and diamond-shaped ones.

Below is an example of training. You need to understand that the body of each person is individual and he himself must feel whether it is worth doing more complex exercises in order to affect strength or, on the contrary, to lighten the load. Therefore, this is just an example, based on which you build your own program.

First day of training:

1. Twisting lying on an inclined bench;
2. Deadlift(mentioned above);
3. Mahi dumbbells;
4. Bench press from the chest in a standing position.

Second day of training:

1. Pull-up (mentioned above) with a wide grip;
2. Push-ups on the uneven bars;
3. Bending the arms with a barbell, while being in a standing position;
4. Pullover with dumbbells lying down (Described in detail above).

At first, this will be enough for you. I described some exercises in the article. But if you don't know how the rest are done, study them well first. This is important for both efficiency and safety to avoid injury. Gradually, you can independently increase the load.

On this I will say goodbye to you. I hope this article is useful to you and you will make your back strong and spectacular. Subscribe to my blog - there are many more topics that I will try to cover.