Horizontal pull in a hammer with one hand. Lever pull - an effective exercise in the hummer simulator for the muscles of the back

How to pump up a powerful wide back? How to achieve the coveted V-shape? What exercises are most effective in pumping the back? How to train your back so as not to get injured and what exercises to choose if you already have problems with your back? You will learn about this by reading this article: "exercises for the muscles of the back."

back muscles

The back is a muscle mass, second only to the muscles of the legs in volume. It's huge muscle group, which includes muscles located in layers of different depths. Within the framework of this article, we will consider muscles only from the point of view of bodybuilding, so we will list the muscles that form the external relief of the back (from top to bottom):

1. The muscles of the neck (the belt muscle of the head);
2. Trapezius muscles;
3. Rhomboid muscles;
4. The latissimus dorsi;
5. infraspinatus muscle;
6. Large and small round muscles;
7. The muscles are the extensors of the back.

The back muscles are involved in almost all traction movements (lats, rhomboids), in which they are assisted by the rear deltoids and biceps. Also, the back muscles work in the extension of the body (extensors of the back), raising the shoulders (trapezius), in bringing the shoulder to the body (latitudinal).

Exercises to strengthen the muscles of the back

Why do you need to strengthen your back muscles? The answer to this question lies on the surface. First of all, you need to strengthen the muscles of the core, which on the back can be attributed long muscles extensors. Along with the abdominal muscles, a trained core will give you the confidence that you will avoid the risk of injury by doing any heavy exercises. Secondly, a trained strong back is the key to the health of your spine. Thirdly, a trained back creates balance for the often pumped pectoral muscles, which in turn is fraught with injuries to the deltoid muscles of the shoulder joint.

The very first exercise that you should include in your training program is hyperextensions.

Classic hyperextensions are performed in special simulator. Having rested the heels in special stops, we begin extension, maintaining a slight deflection in the spine. At the top point of the amplitude, we avoid excessive lordosis - hyperextension of the spine. We make movements smooth, without jerks. On inspiration, we lower the body to the bottom for 2 counts, on exhalation, we raise the body up for one count. We do 15-20 repetitions. When the extensor muscles are sufficiently strengthened, you can use weights - pick up a disk, dumbbell or kettlebell.

There are many variations of hyperextensions (on a fitball, on a horizontal bench, etc.). Some of them concentrate the load on the hamstrings and gluteal muscles, consider this and in training to strengthen the muscles of the back, use hyperextensions specifically on the extensors of this part of the body.

Train your back muscles at least once a week (if you are training on a split program). If you are a beginner, one workout for all the muscles of the back in a strength, high-volume manner will be enough (if more often, then the muscles will not have time to recover and the risk of overtraining will increase).

If you already have a certain base and you need a certain specialization, whether it's working on the width or thickness of the back, or you need good detail and separation individual muscles on the back, then in your case you can break the back workout into 2 times a week. In one workout, for example, do basic back exercises, and in the other, work specialized on the lagging factor.

Try to do peak contraction in all exercises - for a fraction of a second, hold the muscles in a contracted state at the point of amplitude with the greatest load.

Stretch your working muscles after each set.

Basic back exercises

Pull-ups are considered to be the most effective of the basic back exercises.

Wide grip pull-ups work the lats very well, which gives the back a width and helps to achieve a V-shaped contour. At the same time, pull-ups are not isolated exercise, it involves the shoulder and elbow joints, and from the muscles - in addition to the latissimus dorsi - assist deltoid muscles(posterior bundle), biceps brachii (biceps) and other stabilizer muscles.

Because it involves such a large number of muscle groups, this exercise effectively works on strength and mass - it causes a hormonal surge and, as a reaction to it, a noticeable anabolic effect in the form of muscle growth.

Performing pull-ups for the development of the muscles of the back, one should try to “turn off” the biceps from work as much as possible. For this:

• You do not need to fully bend your elbows in order to get your chin over the bar (as in classic pull-ups);
• It is necessary to try, as it were, to pull the crossbar to the chest, bringing the shoulder blades together;
• mentally focus on work latissimus dorsi. You need to pull your body up without bending your elbows, but due to the fact that you pull your elbows down.

One more nuance. During pull-ups, especially when doing many sets and repetitions, your forearms will “clog”, which will prevent you from performing maximum amount reps that your lats are capable of. To avoid this, use special straps. Undoubtedly, you need strong forearms, but let's train them separately, and not at the expense of back training.

Pull-up options:

You can further concentrate the load on the lats by performing pull-ups behind the head.

If you can’t pull up with your weight, use the Gravitron counterweight machine. You can also ask your training partner to “push” you at first until you can do the movement on your own.

It is a myth that pull-ups are an exclusively male exercise. Pull-ups are perfect for the beautiful half of humanity in the development of the back. A wide (within reason) back perfectly emphasizes the narrowness of the waist and creates an hourglass silhouette.

Stand in front of the barbell, bend down to parallel with the floor. Keeping your back arched, grab the barbell with a medium grip. As you exhale, pull the bar to your waist, while inhaling, slowly lower the bar in a controlled manner. initial position.

You can exercise with reverse grip. Vary the width and type of grip in such a way as to maximize the work of the target muscle group, namely the latissimus dorsi.

T-bar pull

Biomechanics exercise similar to the previous exercise. Watch your lower back and in no case allow a hunched, “round” back - this is fraught with spinal injury.

There are options for performing the exercise with an emphasis on the chest on the bench.

The most, so to speak, basic exercise. Base king. An exercise that involves almost all the muscles in the human body. The champion among exercises that stimulate the secretion of testosterone, which triggers anabolic processes and thereby muscle growth. The exercise is technically difficult, traumatic. This exercise is not recommended for beginners who have not mastered the technique and have not trained the core muscles. It is recommended that you learn exercise technique under the supervision of an experienced instructor or advanced training partner.

Starting position: feet shoulder width apart parallel to each other. The legs are almost pressed close to the neck of the bar. Throughout the entire range of motion in the spine, it is necessary to maintain a slight deflection. Pull your pelvis back. Grab the bar at shoulder width. Often, a “grip” is used - one hand grabs the bar from below, the other from above. Pulling the pelvis forward and raising your back, lift the bar, leading it along the lower leg. Mentally push the floor with your heels - this will help you perform the movement technically correctly. Straighten your back. Slowly reverse the movement.

There are many options for performing deadlifts: sumo deadlift, deadlift on straight legs, deadlift from an elevation, deadlift with dumbbells etc.

Dumbbell row with one arm in an inclination to the belt

Get on your knees horizontal bench. Rest your eponymous rug on the bench. With the other hand, pick up a dumbbell from the floor. With an energetic, but not abrupt movement, by contracting the muscles of the back, pull the dumbbell to the pelvic area. Do not raise the dumbbell to your chest. In this case, your biceps will take on the main load. Forget about the forearm, think of it as a kind of hook and pull the elbow up and back through the back.

Execution option: pulling dumbbells simultaneously with two hands with an emphasis on the chest on an incline bench:

Isolation exercises for the development of back muscles

This classification is rather conditional, because. exercises on block simulators and in simulators of the “hummer” type often involve more than one joint and can formally be classified as basic. Nevertheless, these exercises, in terms of their biomechanics (a given trajectory and the absence of a noticeable load on the stabilizing muscles), can be considered isolating.

Upper back extension exercise. Grasp the handle with a wide grip. Get down on the bench. Lower the handle behind the head (option: to the chest) as you exhale. While inhaling, slowly raise the handle to the starting position.

Grasp the handle (options: narrow or wide grip). Sit on a bench with your legs slightly bent. Lean forward, stretching the latissimus dorsi. Straighten your back, but without swinging or inertia. Pull your elbows behind your back, bringing your shoulder blades together. Do not go far behind the vertical and do not allow the counterweight to rise due to inertia. Slowly return to the starting position after the peak contraction. Traditionally, during traction - exhale, when releasing the load - inhale.

Traction in the Hummer

Traction in the lever simulator type "hummer". As an option, alternate traction with each hand with different types of grip.

Bringing straight arms to the body in a crossover (pullover on the block)

Grasp the straight handle on the top block of the crossover. Tilt your body forward slightly, keeping your back straight. As you exhale, lower your straight arms down to your hips. On an inhale, return to the starting position. good exercise to “finishing” after heavy base ones with a small weight in order to catch up with more blood in the lats.

Exercises to increase the width of the back

Exercises to increase the thickness and depth of the back

1. Bent over row

2. T-bar row

3. Horizontal rods

Back exercises for problems

If you have untreated back injuries. Or if you have had injuries in the past and you are afraid of a relapse, you obviously need to be redoubled in the choice of back exercises, as well as be careful in choosing working weights and be especially careful about the technique of performing exercises.

Back exercises for scoliosis and osteochondrosis

When curvature of the spine, it is necessary to avoid axial load.

1. Pull-ups
2. Vertical rods on the block

Important: Avoid any exercise that causes pain!

A set of exercises for the back with dumbbells

1. Deadlift with dumbbells
2. Dumbbell row alternately to the belt in an inclination
3. Dumbbell row lying chest on an incline bench
4. Shrugs with dumbbells for the trapezius muscles

A set of exercises for the back with a barbell

1. Deadlift (or variations)
2. Bent-over barbell row
3. T-bar pull
4. Shrugs on a trapezoid with a barbell

Prevention of injury during back training

healthy back is the key to your athletic longevity, so you need to be very careful about injury prevention. Choose your working weights carefully, don't chase weights to surprise someone in the gym. Remember, technique is key. A light weight lifted with perfect technique will give you much more than an overweight lift with the wrong form and will save you from injury. Use a lift (athletic) belt.

5 back exercises for girls:

Safe back workout from Kostya Bublikov

For development muscle mass and shaping the relief of the chest and back, you can use a lever simulator, an exercise on which is called a bench press in the Hammer. This auxiliary exercise is aimed at finalizing the target muscle groups with an isolated load on them.

Due to the fixed amplitude of the movement of the simulator, the work of the stabilizing muscles is reduced and the entire load falls on the chest and back, which allows you to qualitatively refine them to an ideal state.

The lever system distributes the load on each arm separately, thereby the muscles are worked out evenly and correctly. In this connection, systemic training on the simulator, when performing exercises in correct technique, are able to improve the quality of the target muscle group.

Of the obvious advantages of using the simulator, one can single out the variability of its use. Each type of training allows you to develop isolated muscles that need improvement.

Types of exercises on the Hammer simulator:

1. Press in the Hammer sitting. The classic training option is the sitting chest press, which is most often an addition to a full load with uneven pumping. pectoral muscles. Together with the target muscles, the shoulders and triceps are included in the work. In this case, the training action algorithm will be as follows:

• It is necessary to sit down at the simulator and lean on the vertical back.
• Then it is worth taking air into the lungs to stretch the muscles of the chest, while the bast shoes move towards each other.
• On exhalation, you need to direct the levers of the simulator forward, doing it smoothly with concentration on the target muscles.
• At the end point of the amplitude, it is necessary to fix the position for two seconds without straightening the elbows to the end.
• Then you can smoothly return the simulator to its original position and proceed to the specified number of repetitions.

2. Bench press. This traction option is suitable for both beginners and intermediate athletes. Training on the Hammer can prepare you for the prone barbell lift, as it is its lightweight counterpart. When performing a bench press, the muscles of the back and chest, biceps, deltas, rotational muscles of the shoulder work. Technique:

• It is necessary to lie on the simulator bench, bending your knees, straightening your back.
• Then you need to raise the handles of the projectile just above chest level and begin their smooth rise.
• Lowering the handles down, not reaching the bottom point of the amplitude, you need to make a short pause to feel the muscle tension.
• Repeat bench press up to 10 times.

The biomechanics for the shoulder joints when using the Hammer in the bench press are very safe, while the position of the body can be adjusted to create the most favorable position. The main mistake in the prone deadlift is choosing too much heavy weight, which can lead to a distortion of the technique of movement.

3. Reverse pull. The rhomboid, latissimus dorsalis and shoulder muscles and also biceps. Technique:

• It is necessary to install the simulator so that its handles move in the direction of the abdomen.
• Then you need to take them with a reverse grip, straightening your back.
• Pulling your elbows back as much as possible, you need to pull the handles towards you, while bringing your shoulder blades together.
• Return the projectile to its original position.

4. Vertical thrust of the projectile from top to bottom to the body. It is designed to work out the latissimus dorsi muscle. At the same time, taking the levers with a narrow grip - the load will focus on the lower region of the muscles, and with a wide grip - on the upper one. It is necessary to perform traction with a maximum range of motion in order to achieve muscle contraction. You can change the weight of the weights depending on the preparation.

5. Horizontal thrust on the back. The lever load in this training option will affect the middle region of the back. At the same time, reliable fixation of the body will not allow the spine to experience overload. Technique:

• It is necessary to set the settings for the desired height and sit down, resting your chest on a vertical pillow.
• Then you need to take the handles, straightening your back.
• Then you need to pull the handles towards you, bringing the shoulder blades together.
• Without leaning back, you need to smoothly lower the weight, maintaining maximum muscle tension.

Bench press in Hammer allows you to create an isolated load for refinement various groups muscles, while it can be focused on any muscle area - lower, middle or upper. And most importantly, in the case of using the Hammer, the risk of injury to the joints and ligaments is reduced due to the constant, given amplitude of movement of the levers.

Perhaps we should start with the anatomy of the back muscles. I have dealt with this issue in great detail in my . Read. She is not big.

By the way, I remembered how I just started going to the gym, or rather, it was one of the attempts to start training.

One girl once told me at that time (I was 18 years old) that it would not be bad for me to pump up “wings”. Speaking humanly, then the latissimus dorsi.

I always dreamed about the press. And although at that moment I once again failed to start training normally (I started walking regularly from the third year of Univer, from about 20 years old), I listened.

"Those. girls like it broad back?” – I thought then. Why not the press, why not the arms, why the back?

I even asked a local jock from my dorm to teach me how to train my back, but because he absolutely did not understand “knew everything about the right training”, especially for a beginner, after a couple of such workouts, I again gave up training.

Now I have no problems with my back, it is quite wide, responds well to the load, in general, a muscle group that does not lag behind, in my case.

I have tried many various exercises and training programs with a specialization on the back, so I have some idea of ​​​​effective training.

I will not pull the cat by the tail for a long time and I suggest that you immediately start the best exercises for the back muscles.

The best back exercises

As we already understood from anatomy, the back is not one muscle, but a whole group consisting of different muscles. Some muscles are bigger, some are smaller. This is some difficulty, because if we develop large muscles as much as possible, then they will “steal” the load from small ones, and this will not allow us to achieve maximum results.

I will talk about this in more detail, but a little later. And now I want to note which back muscles have a particularly strong influence on our athletic appearance.

1. The latissimus dorsi ("wings").
2. Trapezius muscle ("trapezium").
3. Back extensors.
4. Dentate muscles.

So, I put the muscles "in order of importance" from top to bottom. The extensors will not be able to change very seriously our appearance, so they are in the penultimate place, and the serratus muscles look very nice, but are very small, so they are at the end. The two most powerful muscles are the lats and trapezius. It is on them that we will focus.

Now it will be very easy for us to choose exercises for training the muscles of the back, because. we know which muscles are most important to us. So let's consider best exercises for back development.

The latissimus dorsi ("wings")

• Pull-ups (all their varieties);
• Tilt dumbbell row (with hand support);
• Lever pull in Hummer;

Trapezius back muscle

• Shrugs with dumbbells (or with kettlebells);
• Shrugs with a barbell (or in Smith);

Back extensors

• Deadlift;

Serratus back muscles

• Diagonal twists;

Proper exercise technique

The back belongs to the “pulling” muscle groups, therefore, when working on it, part of the load can be “stealed” by such muscle groups as: biceps, middle and rear delta, and even the hamstrings, so you need to learn how to FEEL YOUR MUSCLES. I have already said this repeatedly in many articles.

I have reviewed this in great detail. . Do not be lazy and study this question.

Exercises for the latissimus dorsi

Exactly this cool exercise for the development of the latissimus dorsi, which many do not do different reasons, but in vain.

This is an extremely physiological exercise for you and me, because. our ancestors were forced to spend a lot of time in the trees. However, if you believe that man appeared on Earth as a result of other circumstances, then I cannot convince you of this. But I think it's pointless to argue that the crossbar appeared on Earth much earlier than deadlifts and dumbbells, this is understandable

Pull-ups develop exactly the WIDTH of the “wings”, and horizontal pulls (any) develop THICKNESS (the edge of the lats thickens).

Learn to DISABLE BICEPS from work during pull-ups (due to the “muscle feeling”) so that the biceps do not steal the load from the latissimus dorsi. At each point in the pull-up movement, THINK LADS, how they contract at each point in the movement.

If you have no problems with this, and you definitely “bomb” your lats in pull-ups, then it’s time to decide on the following points:

Grip:

• Narrow;
• Average;
• Wide;

Brush position:

• Directly;
• To yourself (reverse grip);
• Parallel;

• Your weight;
• With weight;
• Standing on a support (in the simulator or from the hands of a partner);

The choice, as we see it, is very healthy. So, in general terms, then:

The wider the grip= more work WID + WORK LESS.

Than already grip= work more BICEPS (less back) + WORK MORE.

WIDE OR NARROW GRIP? The narrower the grip, the greater the amplitude of movement is created, but the biceps will work harder. If you have learned to feel your lats well and turn off your biceps at the same time, then you can pull yourself up with a narrow grip, because. work in this case will be stronger (greater amplitude of movement). But if you feel that during the pull-ups, your hands are “clogged”, then take it wider. Also, try using an "open grip" (this is when your thumb does not wrap around the bar), this will reduce the load on the forearms.

In general, try to pull yourself up with a “medium grip”, because. in this case, it will be easier to feel the widest and turn off the biceps.

WHAT IS THE POSITION OF THE BRUSHES? The more the hand is turned (supinated towards itself, as with a reverse grip), the less the load on the forearms, but we won’t be able to take a wide reverse grip because of our anatomy, and the narrower we take, the more the biceps work. The way out is a PARALLEL GRIP (on a horizontal ladder, for example). So the brush will be supinated and you can take it wider.

PUSH TO THE CHEST OR BY THE HEAD? If you pull up behind your head, then you work less back muscles than when you pull up to the chest. But the advantage of pull-ups is that you get more work done this way. upper muscles back. In short, pull-ups to the chest involve more muscle into work (a more basic exercise), and behind the head it accentuates the upper back muscles (more insulating). At the initial stage, I would not bother with this issue and would pull myself up to my chest.

TO ADD WEIGHTS OR NOT? In order for muscles to grow, PROGRESSION OF LOADS is needed. If the load does not increase, then it makes no sense for the muscles to increase, because. it is a very energy intensive process. There are a couple of clarifications. First, you should add weights when your technique has become perfect (you feel great in the latissimus dorsi). And secondly, you should work in the 6-12 rep range (approximately), so when you can already pull up with perfect form more than 12-15 times, then it is worth increasing the weight.

These are, one might say, "lightweight pull-ups." Everything that I said about grips, hand position, load, etc. All of this applies to this exercise as well. For beginners, this exercise is BETTER than pull-ups, because, as a rule, they can not pull up properly yet. Moreover, with this exercise it is easier to control the load and contraction of the lats. If you are an advanced athlete, then you should definitely include this exercise in your arsenal AFTER pull-ups to further tire the lats.

This exercise belongs to the "horizontal pulls", i.e. builds the latissimus dorsi muscles IN THICKNESS. The main thing in absolutely all deadlifts is a straight back! This will save you from injury, and will also allow you to work out your latissimus muscles more accentuated.

Pretty much everything I said about pull-ups about grips applies to bent-over rows as well, but there is one BUT. If you take a reverse grip on the bar and pull, you will notice that your elbows do not spread out to the sides, but move in parallel, respectively, the latissimus dorsi can be felt better, but the biceps also work harder. When we take with a direct grip, the elbows are bred more (especially with a narrow grip), so the trapezoid and the back delta are more involved in the work. So it goes.

Now for the slope:

• Stronger slope= BACK works more;
• Less slope= TRAPEZE works more;

In my opinion, and in my experience, it's best to grab with a MEDIUM STRAIGHT GRIP and about 20-30 degrees from horizontal (i.e. ALMOST parallel to the floor). The back MUST be straight and the bar moves parallel to the bent hips.

Pretty much the same as the bent over row. But here a deeper study of the inner part of the back (between the shoulder blades) is given. In fact, this is just a more convenient option for tilting the barbell.

There are a lot of different T-bar pulls. The main ones are in the STANDING and LYING positions. When you perform the exercise while standing, it is almost the same as the barbell row in an incline, just more convenient, and LAYING, a number of inconveniences already begin here, because. for a competent reduction of the widest, you NEED A BENDING IN THE BACK (in the scapular region), and lying down is difficult to do.

In general, if you have a standing T-bar, you can choose it as an alternative to rowing, and if you are a lounger, then it’s better not to do it, especially at the initial stage.

Bent over dumbbell row (with arm rest)

The technique for performing the exercise should be as follows:

1. Lean forward and grab a dumbbell right hand, with the left hand and the left leg bent at the knee, it is necessary to lean on the bench, and right leg is pushed back.
2. The movement of the hand must be STRICTLY VERTICAL, and the movement must be carried out PARALLEL TO THE BODY (the hand does not move to the side).
3. The body does not change position! THE BACK IS ALWAYS STRAIGHT (bent in the opposite direction!).

There is a wider range of motion than the tilt bar pull, because. the bar does not interfere with raising the elbow above the waist. More work and muscle contraction. The emphasis on the knee and hand allows you to unload the spine. And also, because the exercise is performed with one hand, then you can better feel your muscles.

Lever pull in a Hummer

Hammer-type exercise machines appeared not so long ago, but they have successfully entered all modern fitness centers. This is a great exercise and a variant of the "horizontal pull". The exercise is similar to the dumbbell row with one arm, but because your body is vertical, it is easier to perform, and therefore the weight can be taken heavier.

It is believed that this exercise accentuates the bottom of the latissimus dorsi, but this is very conditional, because. the emphasis of the load will depend on where you pull the handle.

• Pull to the navel\u003d working LOW LATS;
• Pull to chest= TOP LATS works;

But the easiest way is to pull it to the navel, so such a statement.

A few more tips on how to do this exercise. I very often see exactly how this exercise is performed, I don’t understand how at all!

My variation is this: Sit with your back straight (slightly arched back at your shoulder blades), lean forward to stretch your lats. Now pull the handle towards you while returning the body to a vertical position. VERY IMPORTANT!!! Pull should be EXACTLY THE WIDE, NOT THE BODY! Those. it is not necessary to pull the handle towards yourself with the whole body, and then, by inertia, bring it to you with your hands. The movement begins with DRIVING THE SHOULDERS BACK, then we pull the handle towards us, feeling the widest at each point, and return the body to a vertical position.

Exercises for the trapezius muscle of the back

I have already discussed this issue in great detail in an article about . But repetition, as they say, is the mother of learning.

Shrugs with dumbbells (or with weights) or with a barbell (or in Smith)

Shrugs from English. shrug - "shrugs". This exercise really looks like a shrug. We must move the shoulder blades vertically upwards. This is the main function of the trapezius muscle. So, the more you lean forward, the more load will go from above to its middle parts (between the shoulder blades). For beginners, this exercise DOES NOT NEED AT ALL, because. so far, at the beginning, it makes no sense to “steam” about relatively small muscles.

It is better to focus on the lats, chest, for example, and legs. The most important thing when performing shrags is NOT TO ROTATING YOUR SHOULDERS!!! The movement must be strictly up and down. Our shoulders are poorly adapted to rotational movements, so it is very easy to get injured. And in general, there is no point in rotation, because. this does not accelerate the growth of the trapezium in any way. Take dumbbells in your hands or a barbell in front of you and perform movements as if you were shrugging your shoulders, moving them strictly UP and DOWN, so you will feel how your trapezoid is contracting.

Back extensor exercises

Deadlift

An exercise that is highly overrated for building back muscles. It has a concentrated effect on the extensors of the back, which are not so large compared to the latissimus dorsi and the trapezoid.

It affects a lot of muscles, quadriceps, buttocks, back extensors, etc. But for the growth of the back in general - this exercise is at the end of my list. I think it should be done at the end of a workout.

The back is always straight. The bar should move strictly along the legs. Grip straight at shoulder width or slightly wider than shoulder width. Be sure to use a weightlifting belt and traction, so as not to earn a hernia. Look ahead, butt down, knees bent. At the same time we straighten the legs, back and raise the bar along the legs.

This exercise works pretty well on the extensors of the spine, but I put it at the very end, because. you should not overdo it with it, you can injure your lower back very well, just pulling the body up a little at the bottom point, so you need to progress the weight very carefully.

There are many variations of this exercise, but I will talk about the one that I think is the best when you lie face down with your feet fixed on the rollers.

The back is straight, go down and, feeling tension in the lumbar region, go up, reducing the extensors of the spine.

This exercise is best done additional exercise for training the press, because the spinal extensors are antagonists of the abdominal muscles, which means the press will receive a better recovery.

OK. As you can see, there are plenty of exercises. But how to build back muscles if we are talking about a specific workout?

How to pump up your back. back workout program

How do you understand training program- a very individual thing, especially when we talk about how to build back muscles, because. it is a very large muscle group. More than half of the questions that come to my email and in the comments are questions related to the training program.

I considered in great detail the issue of choosing a training program .

I want you to understand that almost any program will work at a certain time and on a certain person. I can only give a training program that will suit the MOST.

Rules for compiling a training program for the back:

1. Mainly BASIC EXERCISES.
2. TOP + LOWER links (to develop muscles in width and thickness).
3. HEAVY WEIGHTS(for 6-12 repetitions + progression of the load).

So, the very first complex for a beginner will look like this ( COMPLEX №1):

All? Yes all. These two exercises will be enough to not overtrain and cause a cool response from your latissimus dorsi. These exercises can be performed for six months or a year and not worry. There will be great growth.

The next option for a beginner ( COMPLEX №2):

The deadlift will stimulate the growth of your back extensors, as well as the growth of the body as a whole, since. it increases blood circulation in the lower body, which contributes to increased testosterone production. The trapezoid is also strongly involved in the work, which will also contribute to its excellent growth.

Another option for the intermediate level:

Well, the third option for the intermediate level:

So, I would like to point out important point! You should not go to the use of 3 or 4 exercises if you are making great progress on two exercises! You don't have to change what works great.

Now several ADVANCED COMPLEXES for people using a very deep split (body splitting for 4 or 5 training days), COMPLEX №4:

Another option for an advanced athlete:

Or the third, also a cool option for an advanced athlete:

There are a lot of advanced complexes, but I brought closer to ordinary people, i.e. those who are already well trained, but do not use steroids (on steroids, the volume training load can be safely multiplied by two).

Many professional athletes divide their back into two training days. On the first day they do vertical traction, pull-ups, etc., i.e. exercises that grow the back in width, and on the second day, various horizontal tractions that grow the muscles of the back in width, but, as you understand, this is not necessary for the average person.

How to build back muscles. About combining back training with other muscles

The question is very important, because directly affects your progress. Many people train 2-3 times a week, which simply does not allow for a separate day for the back. Although the back deserves a separate day for training, because. it is the LARGEST MUSCLE GROUP of the TOP of our body, and the second largest in our body (after the legs). That is why I decided to consider this issue in detail.

So, how to combine back training with other muscles?

I would combine like this:

• BACK + DELTA(do not interfere with each other, because the shoulders are pushing, and the back is pulling);
• BACK + CHEST(antagonists, work great in conjunction, Arnold's method);
• BACK + BICEPS(classic push-pull split, both pull groups);
• BACK + REAR DELTA(the method of professionals, then they train CHEST + FRONT DELTA);

BACK + ARMS - this is not very good, because. most likely you are undertraining one of these muscle groups, I would better then connect the back with the shoulders (deltas). In general, try to set aside a separate day for your back if your fitness is already high enough.

Some important questions worth highlighting

At this point, the topic of back training is practically disclosed, but I feel that some questions may still arise. I decided to collect all the questions that I was once asked about back training and highlight them below:

“If after I trained my back for the next few days it doesn’t hurt, does it mean that I didn’t get the necessary microtraumas for growth?”

Indeed, the pain next days in a previously trained muscle group, it speaks of microtraumas that will lead to growth, but this is NOT A MANDATORY SIGN OF GROWTH! The better you are trained, the less pain you will feel. A sign of growth is an increase in load! If the load is constantly growing, then you are growing.

“Should I stretch my back between sets?”

Yes. This works great because thus, the muscle fascia of the back muscles is additionally stretched, better blood supply, and, accordingly, better growth.

“What do you think is the best exercise for developing your back if you can only do one exercise per back?”

Definitely pull-ups. They perfectly grow the latissimus dorsi in width.

“Which exercise is better to choose for the growth of the widest in thickness: a barbell row in an incline or a dumbbell row in an incline?”

Better, in my opinion, is the traction of the bar in the slope, because. it is easier to progress the load there.

“If you have to combine your back with another muscle group, which one?”

with deltas. Either with biceps (NOT WITH HANDS). This is perhaps the most popular combination.

“What to do if your wrists hurt a lot in pull-ups and pull-ups of a vertical block?”

Experiment with grips, reverse or forward. Also, parallel grip easily solves this problem. Well, traction (straps) should help a lot.

“Should I use a belt in barbell and dumbbell rows?”

I use the belt in almost every exercise where I feel tension in the abdominal cavity (except for training the press, of course). This avoids intervertebral hernia and waist enlargement. Why do you have a big belly?

conclusions

Hmm, well, that's it, friends. Today we looked at how to pump up your back in great detail.

If something was not clear to you or you have any questions, then ask them in the comments.

The back is that muscle group, the emphasis on which should definitely be done, because. it gives our figure an impressive look. Have a good workout!

P.S. Subscribe to blog updates. It will only get worse from there.

With respect and best wishes, !

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This is the final part about the back, I will consider the remaining exercises.

The first exercise will be the pull of the horizontal block.

We will consider it for a start, using the example of this video.

In general, the man in the video talks about the trapeze, and about the load on them, but we'll just take the example of this video, since a lot of people work in this way, without at all striving to get into the trapeze.

Let's start with the fact that he tightens his shoulders, if your task is to load the back as a whole, and not just the trapezoid, and in many ways, their upper section, then this is absolutely impossible to do. As soon as you shrug your shoulders, you turn on the top of the trapezoid and change the vector of movement, from horizontal, it becomes diagonal, that is, you will only load the upper back. The shoulders should be in a natural position, while the handle will go to the stomach, and not to the bottom of the chest, as in the video.

The next moment is the tilt of the body. I use a different video because the patient does not cheat there.

In fact, the same thing, as the body deflects, the load goes to the very top of the back, the more we lean back, the more we bring the vector of movement along the body, and turn the movement into shrugs.

With the classic performance, the slope of the body should be either zero, that is, you sit evenly, or even slightly negative, tilt towards the block, then you turn off the upper back more and transfer the load to the middle and bottom.

In movement, you should strive to bring the shoulder blades together, but you need to do this by bringing your elbows as close to the body as possible, you do not need to rake your hands through the sides.

One more moment - too narrow grip, I sometimes see how people remove the classic handle for pulling the block from the block and hang, for example, handles from a crossover, with which they do information on the chest.

Actually, as in the first video, at the beginning, but in the middle of the video, he still changes the handle.

With such a handle, the grip is very narrow, and then when moving, your elbows will be turned outward a lot. A similar position of the elbows does not allow the maximum contraction of the back muscles. Try pulling with this super-narrow grip, and then spread your arms a little wider, to a standard grip, a little narrower than your shoulders, thereby pressing your elbows to the body, and you will feel the difference in the contraction of the back muscles.

Regarding the wide grip, I have a rather negative attitude towards this type of grip, it greatly shortens the amplitude, and puts the muscles of the middle back in a disadvantageous position, transferring the load more to outer part back, and there are better exercises for that. In addition, the rear beam is also more strongly included in the work.

Let's also consider cheating. In this exercise, they often cheat, but they do it fundamentally wrong.

Cheating in such a deadlift is allowed, as in a tilted barbell deadlift, but with a "rollback", even below the working angle and return to it, during cheating. That is, cheating is not like in the first video at 0:33, then we do the same as described above - we create a tilt of the body, which transfers the load to the trapezoid.

We go down in the opposite direction, to the block, by 20 degrees, and make a jerk, leaving the body in a vertical position, where the main part of the work of the back takes place. At the same time, do not cheat as a means of lifting non-lifting weight, then the movement will be jerky, jerky, without negativity. Cheating is used on moderate weights as a method of intensification, and despite it, you still make a smooth negative and positive.

The advice is sometimes heard to let the weight fully retract the arms so that the shoulders move forward, ostensibly to stretch the muscle. I do not recommend doing this, just because the back muscles are stretched too much, and as a result, at the extreme point of stretching, they are in a disadvantageous position for switching on, and breaking the weight will strongly turn on the synergistic muscles: deltas and biceps. In general, you work in full range, straightening your arms, but without fanaticism, your shoulders should remain approximately in one point, and your back muscles should not be overstretched.

In general, we have already considered all the basic exercises, but I was also asked to talk about the hammers. Here I will rather describe not errors, but the features of setting up simulators.

For starters - a horizontal hummer

This is an imitation of any horizontal rods, rod, block, it doesn’t matter.

First - how to sit in it? It is best, as with horizontal traction, to sit down either strictly evenly, slightly arching the lower back, and pushing back, or even with a slight inclination forward, resting your chest on the front .... pillow ... I don’t know what it’s called, in short, this one crap.

Further, if this "crap" in your simulator is regulated, then you should set it so that before removing the weight, your hands would be in a slightly more extended position than the one in which they will be in the working amplitude. That is, you are a little drawn to the weight. Then, having broken it, with the help of a pedal or a partner, you will automatically find yourself at the extreme point of the working amplitude. If the “crap” is set too far from you, then your working amplitude will be artificially shortened, and if it’s too close to you, you will have to lift the weight while standing, then sit down with it, and holding it already in your hands, try to - to take the correct position.

Grip width. Of course, there are different designs, but if yours involves changing the width of the grip, then I would recommend a grip at shoulder width or slightly narrower than them. This is exactly the grip that will allow you to concentrate the load on the middle of your back as much as possible, and at the same time, it will allow you to work in the longest possible amplitude.

By the way, if there are vertical and horizontal handles, then I would rather prefer the vertical version, when the thumb looks up during the grip.

What is the height of the seat? It depends on its height to which part of the body the handles of the simulator will be brought. The lower they go, the lower the load is distributed. In the classic performance, when your task is to distribute the load on the back relatively evenly, your hands, at the point of maximum contraction of the back, will be slightly below the chest, approximately at the level of the upper press cubes.

But if you want to somehow change the direction of the load, you can lower the seat lower, bringing the handles to the chest, and thereby more loading the upper back, or vice versa, raise it, transferring the load lower.

Otherwise, the rules are the same as everywhere else, elbows along the body and no need to work with the body, trying to throw weight. Throughout the movement, you do not come off your chest from the "crap". This is the meaning of the hammer, in the maximum isolation of movement and its maximum control. Twitch on other exercises, in the hammer you need to do it cleanly.

And consider such a thing as a vertical hummer

The machine is excellent, its main advantage is that the separate handles do not force you to "dodge" them, as in the pull of the block, and you can hit the lats much better.

Actually about setting. In fact, there is not much to talk about here, the only point that I would like to note is the location of my beloved on the seat. You should sit directly under the handles, so that when moving down, your hands go strictly to the side of the body. This is the whole point, on a regular block you would beat yourself on the head with a handle, but here you can sit under the handles, evenly and efficiently bring your hands to the body, through the sides. No cheating or tilting, perfect technique will ensure a perfect hit in the lats.

Like, please the old Jew!

Leverage is high effective exercise, which is technically easier than many other exercises that develop the muscles of the back. It's also safer similar exercises, for example, dumbbell rows or. The traction exercise in the lever simulator is aimed at developing the latissimus dorsi, effectively expanding and thickening the back. There are two types of simulator, as well as options for performing the exercise. Let's look at the features of each of them.

Advantages and disadvantages of traction in a hammer

The main advantage of lever rods is the lack of load on the spine. Traction in the hammer allows you to work out the muscles of the back as efficiently as possible due to the large amplitude of movement. When performing this exercise, the latissimus dorsi muscles are well stretched and contracted. This exercise increases the width of the back, and also forms a V-shaped silhouette. Traction in the lever simulator allows you to work with big weights. This type traction can be used in training by athletes with back problems. This is possible due to the emphasis and fixation of the spine throughout the entire range of motion.

But there is still a fly in the ointment! Although this exercise relieves stress from the back, it is not recommended for those athletes who have shoulder injuries.

What muscles work

Also to work indirectly involved the following muscles:

Types of grip in leverage in the simulator

There are three grips: horizontal, vertical and intermediate, in which the brush is at an angle of 45 degrees.

1. When pulling horizontal grip the load is accentuated on the upper back, namely on the trapezius muscles, large and small round muscles, the latissimus dorsi and rhomboid muscles, rear deltoid muscles.
2. Vertical grip, in addition to the latissimus dorsi, focuses on the rhomboid and round muscles.
3. Intermediate the grip is rarely found in the halls due to the design of the simulators. As such, it does not have an effect on a specific muscle group.

Horizontal thrust in a hammer

This exercise is reminiscent of Of course, traction in a hammer is much more convenient to perform, and the athlete does not receive a load on the spine due to the emphasis that fixes the torso.

To perform the exercise correctly and get maximum effect from performing traction, you should properly set up the simulator. To perform the exercise, you need to take a sitting position. Adjust the seat depth in such a way that the hands are at the level of the elbow joint when moving. If the hands are higher during the movement, then the biceps will be connected to the work.

1. stop for chest located at the level solar plexus.
2. The loin should be in a natural deflection, as well as top part back.
3. During the exercise (pulling the levers towards you), an exhalation is made, while it is necessary to bend thoracic region and bring the shoulder blades closer to each other.
4. Elbows during traction should be pressed to the torso as much as possible. This nuance will provide the maximum load on the latissimus dorsi.
5. Return to the starting position slowly. Stretching the latissimus dorsi should be maximal - with the arm extended in elbow joint. It is not necessary to return the lever to the support. During the return of the levers, a breath is taken.

You need to perform the movement concentrated and smoothly. There should be no jerks and sharp, fast movements in the technique. Sudden movements will connect, which, in turn, will reduce the effectiveness of traction, and can also easily lead to injury.

Features of traction in a hammer with one hand

Leverage trainers make it possible to work with one hand. Sometimes one-handed work will be more relevant due to the performance of more concentrated movements. When performing thrust with one hand, you need to fix the position of the body with your free hand. Pay attention to the fixation of the hand in the peak position of the amplitude. Usually, when performing an exercise with one hand, the body turns after the movement of the hand, thereby connecting the biceps and.

Top hummer pull

The traction in the vertical type simulator strongly resembles. This version of the exercise is considered more “advanced”, since in the lever simulator the exercise can be performed with one hand. If we compare the work of the muscles, then there is no difference in the exercises, and the traction upper block you can do the same with one hand. This traction option is suitable for those athletes who cannot perform. The execution technique is exactly the same as when performing the thrust of the upper block.

1. During the movement, the back should be kept straight and the lower back bent.
2. While pulling the weight down, an exhalation is made.
3. And inhale - during the return of the load up.

For even greater involvement of the latissimus dorsi, the torso can be slightly forward.

Link arm technique in video format

In the training process, traction in the simulator should be put in the second or third exercise after pull-ups. For beginners or athletes who cannot do pull-ups, traction in a lever machine can be used as.

Here is an example of training the back muscles, the sequence of exercises and traction in the lever simulator, as the final exercise.

• Pull-ups.
• Thrust of the upper block (for the head).
• Traction in the lever simulator (vertical grip).

Athletes with a certain level physical training , you can perform exercises in the range of three to four sets of 8-12 repetitions.

Beginner athletes the number of approaches can be reduced to 2-3, and the number of repetitions can be performed in the range of 12-15.

For physically unprepared women, this exercise will not be a good option. It can be replaced with various traction options, both in block simulators and with sports equipment (free weights). Lever thrust may be of interest to athletes of the weaker sex who have reached high level physical training. The exercise is performed as the main one in back training. The number of approaches should be limited to three, the range of repetitions is from 15 to 20.

For the majority of the public gym the classic scheme of the training process is suitable, which consists of 4 sets and 12 repetitions, not counting warm-up approach, of course.

Conclusion

Unfortunately, not all athletes have such simulators at their disposal. At home, this exercise cannot be replaced by anything. In any case, the same safe for the spine. When performing traction in a lever simulator, do not neglect. The first approach should be performed with a light weight and the muscles should be stretched properly, even if this exercise is not the first in training process, since the thrust in the lever simulator is stronger than other exercises stretches the muscles of the back.