25 effective back exercises

Back training is a fundamental factor in the further and development of the athlete's muscular growth. The dorsal corset is involved in almost all basic exercises, and in terms of its size, this muscle group ranks second, second only to the legs. How to train correctly and which back exercises to choose? Let's consider further.

General anatomy

Before choosing exercises to strengthen the muscles of the back, let's understand the anatomy of this part of the body. As in the case of the pectorals, the back is not one muscle, but a group of different muscles responsible for different joints. Most of them are the deep muscles of the back, which are responsible for fine motor skills of the torso. It's pointless to swing them individually, 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 muscles of the back can be divided into several groups:

1. Latissimus dorsi - 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 dentate 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 leading the scapula back. They 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 hull and require a separate deep study. form a muscle corset that keeps the human body in a straight position. Participate in almost all exercises as a fixing stabilizer for the body.
5. The extensor muscles are the thin muscles that run the length of the spine. Correct posture and keep the body in a straight position. Participate in all types of tilt rods.

To target all of these muscle groups requires a holistic approach. At the same time, it is advisable to work out each muscle group at different angles, which will ensure local growth of the muscle group.

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General recommendations for back training

The general principles of back pumping are very specific in nature 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 the large muscle groups lie a huge number of small muscles that can be easily injured if the muscle corset is not sufficiently developed. That is why any coach will advise you to use back exercises with dumbbells or exercises on a block simulator in the first month in the gym. Isolation loading allows you to use fewer small muscle groups and has a fixed amplitude, which is safe when working with small weights. Only when you prepare your muscle corset for serious stress, you can proceed to the classics in the form of deadlifts and bent over rows.
2. If you want to increase the result with the deadlift, do not use the deadlift. As strange as it may sound, the most powerful exercise for the back muscles - deadlift - does not allow for a constant progression of loads. This is because the psoas and accessory muscles fatigue faster than the rhomboid muscles. Therefore, if you run into a strength plateau, it is worth working out all the auxiliary exercises on the back in the gym and only then return to the deadlift.
3. Strict technique. Unlike stretching the 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 do exercises in the border technique: this is dangerous to health.
4. Large muscles respond well to heavy weights. Even if constant growth is not your goal, remember that high reps with low weights will not help your back workout.
5. Do not use a safety harness. Although it is an important safety feature in training, the belt limits movement in the lower back, which makes the psoas and extensors of the back no longer participate in the exercise. It is better to use lighter weights and choose a smoother progression of loads.
6. Base + isolation. Like any other large muscle group, the back is trained in 2 stages. First, the basic pre-fatigue with extremely heavy weights, then the targeted finishing of the muscle group in the simulator. This provides a greater load, and therefore a greater hypertrophy.
7. Don't use two basic exercises on the same day. Try not to combine deadlifts and bent over rows, as well as deadlifts and sumo rows.

Exercises

A set of back exercises traditionally consists of basic exercises, although most coaches do not recommend starting a base for the reasons described above. Consider a complete range of gym and home exercises.

Basic

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

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

  

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• Pull-ups. Homemade bent-over barbell row. Differs in low injury risk and fixed body weight, which allows you to work out the back in multi-repetitions. For the progression of loads, weights are used. The main focus of this exercise is on the latissimus dorsi.
  
• Bent over barbell row. A heavier version of pull-ups, which is distinguished by a strict technique of execution and large weights. The main load falls on the lats; depending on the angle of inclination and the width of the grip, both the thickness and the width of the back can be worked out. Perfectly works the bottom!

  

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

Insulating

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

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

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

• Wide Grip Rows Preparatory Exercise for Bent-over Barbell Rows.

  

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• Pull of the horizontal block to the belt. Not a bad alternative to deadlifts.

  

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• Shrugs with dumbbells. Exercise that works the top of the trapezoid.
  

Exercise at home

Building your back at home is not easy. It has to do with the anatomy of movement. It is not possible to repeat them without weighting or special load. And those exercises that allow you to load your back with your own body without special equipment are ineffective if we talk about serious loads. Consider the basic exercises for the back at home.

• Pull-ups. A serious complex exercise that can be performed even without a horizontal bar. It is enough to have a sturdy door that can support your weight. You can also use any other similar devices.
  
• The boat. Good exercise that develops rhomboid and latissimus dorsi. The technique is extremely simple: lie on the floor, slightly raise outstretched arms and legs.
  
• Bridge. A static bodyweight exercise that perfectly develops the back extensors without injury. Suitable for recovery workouts or supportive workouts. Recommended for anyone who wants to develop not only strength, but also flexibility of the back muscles.

  

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• Farmer's Walk. This exercise is in the home exercise category because it can be done with any home weight. It is enough to take 2 dense bags, fill them evenly with books and proceed. 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.
  

Exercise in the gym

For the development of the back, a huge range of various exercises is provided in the gym, both with free weights and with specialized equipment or simulators. Consider the main training exercises that develop the back:

• Row of the upper block for the head. Safe analogue of full-fledged pull-ups. Has a more isolated load due to the shutdown of the muscles of the press and legs.

  

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• Reverse grip row of the upper block.
  

  

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• Rowing machine. An excellent basic exercise that engages all muscle groups with a strong emphasis on the rhomboids. It has no analogs for home or with free weights. It is considered the most natural exercise for working out the back with the least trauma.
  
• Crossover thrust. It is performed in the same way as in a block trainer. The key difference is the freer amplitude. Thanks to the adjustment, the lats and rhomboids are worked out at a more difficult angle. Ideal for those who do not perform basic exercises for one reason or another.
  
• Lower crossover linkage.
  
• Hyperextension. The only serious isolating exercise in the gym that will strengthen the lower back and reduce the risk of injury in the back in the future.

  

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Complexes for the development of the back

Consider the main training complexes for the development of the back in the gym and at home.

Note: there are no circuit training in the table, because their main task is not to use the back muscles, but to give a powerful hormonal anabolic impetus for the further formation of the body.

Exercises with non-standard equipment

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

1. Reduction of the shoulder blades with a chest expander... A unique exercise that works both rhomboid and latissimus dorsi. It is considered one of the most difficult. Has the most natural amplitude for humans.
   
2. Dead weight with a rubber band. A lightweight version of pull-ups and a complete analogue of the pull of the upper block.
   
3. Horizontal pull-ups with a harness. Analogue of horizontal block thrust. 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 to the projectile, fully lifting the body and not bending the legs at the knee joint.
   
4. Fitball hyperextension.
   

Outcome

And finally, I would like to debunk one popular female myth that exercises for losing weight do not exist. The back can lose weight, that is, atrophy with specific loads on drying and when adjusting the diet. For example, if you use a workout in a multi-rep mode. But the back itself does not lose weight, the muscles just acquire tone and look fit. As for local fat burning, it also does not exist. Therefore, instead of torturing yourself with ineffective exercises, it is better to delve into nutrition and try to combine serious basic complexes with a calorie deficit in the diet.

Watch the video: Full Back Workout Using Only Dumbbells FORM EXPLAINED! (December 2024).