Working out the back is an important part of the workout, so you need to choose some effective exercises for this. It is best to combine them in one session along with the pectoral muscles, which will allow you to develop the body quickly and proportionately. There are many exercises that are suitable for training at home and in the gym.
back exercises in the gym
Coming to the hall, many do not know where to start, which leads to the commission of various mistakes, and this is already directly reflected in the result. Beginners should not immediately take on complex exercises and experiment with weight. It is better to start from a minimum and confidently move upwards. For those who are interested in how to build back muscles, it is important to know the correct execution technique, since the result depends on it, and not on the number of repetitions. It is necessary to monitor the amplitude of movement of the shoulder blades, because the more they are divorced, the better the muscles are stretched.
Top fit simulator – exercises for the back
Many gyms use new techniques that allow you to work out different muscle groups. These include the Top Fit simulator, which can be used to develop the muscles of the arms, shoulders, legs, buttocks, abdomen, chest and back. It is a system that includes two expanders and a special platform. Exercises for the back on Top fit simulators are simple, but at the same time effective. It is important to practice regularly, observing the execution technique. Good results are obtained by traction sitting to the belt.
Sit on the floor with your legs extended in front of you and slightly bent at the knees. Rest them on the platform, take the handles of the expanders in your hands, which should be stretched.
Bend your elbows slightly and point them towards each other. It is important that the back is straight, but the deflection in the lower back should be.
Bend your elbows, pulling them towards your body, guiding the shock absorber knobs towards your lower ribs. Then, return to IP.
How to pump up your back at home?
Many people believe that you can get good results only through training in the gym, but this opinion is erroneous. If the goal is to increase muscle volume, then it is important to use different weights. For those who are interested in how to pump up their back at home, it is important to know that you need to do it regularly and at least twice a week. It is not recommended to train more often, because the muscles need time to recover. During training, it is important to feel load. You need to start with a small number of repetitions, and then work to failure.
Back exercises with dumbbells
It’s worth mentioning right away that the back muscles are large, so you should spend time and effort to develop them. The most affordable equipment for home training is dumbbells. You can buy them in the store and make them yourself. Back exercises with dumbbells work well on the muscular frame that is necessary to support the spine, which helps maintain posture and prevent pain. Copes well with the task – dumbbell traction in the slope.
Hold the dumbbells so that your palms are facing each other. Bend your knees slightly and lean forward almost parallel to the floor. Bend slightly at the waist.
Keep your head down and look ahead. Hold the dumbbells in straight arms in front of you.
Exhaling, bend your elbows, lifting the dumbbells to the body. It is important to keep the elbows close to the body, which will allow the weight to be supported by the forearms. Hold at the top point, tensing your back muscles. Inhaling, slowly return to the PI.
Barbell back exercises
For more advanced athletes, dumbbells will no longer give a good load, and at this stage it is best to choose a barbell, but it should be understood that working with such a projectile is not easy, so the risk of making mistakes is high. Start with a light weight to learn the execution technique. The best back exercises necessarily include the deadlift, which is the base.
Stand in front of the bar, bend over and bend your knees slightly. The natural arch should be maintained in the lower back. The neck is taken with a medium grip.
Exhaling, lift the barbell off the floor and begin to straighten your legs while aligning your torso. When the body is straight, it is necessary to slightly move the chest forward, bringing the shoulder blades together.
As you inhale, return to the PI, moving in the opposite position. It is important that the bar moves in a straight line, and it is recommended to keep it as close to the body as possible.
How to pump up your back on the horizontal bar?
The crossbar is an affordable inventory that helps to work out different muscle groups. You can find it on the street in many yards, or you can make it at home in a doorway. A set of exercises for the back must certainly include pull-ups, that is, it is necessary use a different grip. How a person puts his hands depends on which muscle the load will be concentrated on. All back exercises have their own nuances, but the most difficult in terms of technique are pull-ups with a wide grip.
Grab the bar with a wide grip. Cross your legs so that the body does not loosen.
Pull yourself up until your upper chest touches the bar. It is recommended to reduce the shoulder blades to the maximum. At the top point, bend your back as much as possible.
Slowly lower yourself and repeat all over again.