Sports exercises for the back. Basic exercises for back muscles
Mine to you with a brush, dear ones!
It’s Wednesday on the calendar, or more precisely, Friday :), which means that today we have a stern technical note (or rather another continuation of the cycle) about basic exercises for gaining weight. After reading, you will learn which body movements with iron will best help in building a massive back, and what a corresponding meat-building training program should look like.
So, if no one objects, let's begin.
Basic exercises for gaining back mass. What are they?
For those who don’t know about the tank, I’ll say right away that this is an innocent topic - basic exercises for gaining weight, which has grown into a whole series of articles. And in each new article we analyze this or that muscular unit and find out how best, from a scientific point of view, to pump it up. In particular, the following bestsellers came from the pen: [Basic exercises for gaining mass, biceps/triceps] and [Basic exercises for gaining mass, shoulders/chest]. The next muscle group in line is the back. And that’s what we’ll talk about next.
It just so happens that every person is an individual :) and everyone has their own preferences, likes and dislikes. Moreover, the latter concerns not only everyday life, but also the gym and those exercises (muscle groups) that a person trains. So, if we look at the statistics (and she’s a stubborn lady), then girls most often try to correct the following parts of the body: butt - gluteal muscles, hips and waist. No, of course, other muscles are also worked, but to a much lesser extent and far from reluctantly.
As for male representatives, the priorities are: pectoral muscles, biceps, abs. For the rest (to be honest) it just gets hammered, or they are worked on as they go. Of course, this way of putting the question – pumping up the most revealing parts of the body – is wrong. People are just looking for quick results. (quickly pump up your abs or biceps to show them off, say, on the beach) and do not think about the comprehensive development of all muscle groups. But in vain, because the athletic longevity and health of the athlete depend on the cumulative and proportional development of muscle masses. Well, okay, let's leave these thoughts for the next post.
I just wanted to convey that you can’t hammer only those muscles that look good and forget about the rest, because they are all interconnected and contribute to lifting the final weight of the weight. Let's take, for example, the back - I consider it the pillar (framework) on which all muscle volumes are supported. It is on its functional characteristics and development that progress in such basic exercises as deadlifts and squats with a barbell depends, and they are known to grow meat best. Remember this, and never train one-sidedly.
So, the muscular atlas of the back is represented by the following muscles:
- trapezoid - covers the rhomboid and runs longitudinally from the occipital bone to the lower part of the thoracic vertebrae. Responsible for the thickness of the back;
- rhomboid - connects the shoulder blades to the vertebrae of the upper back;
- Latissimus – also called “wings” and is responsible for the width of the back.
Note:
In one question we will look at exercises to work on both the width and thickness of the back. This approach will truly allow you to “design” a visually impressive back.
Before proceeding with the technical narrative, it is necessary to keep in mind that the back muscles always work in harmony (i.e., as such, complete isolation does not occur) when you pull, lift or carry weights. Therefore, the synergy effect (1+1=3) will always be present.
Actually, now let's look at the most effective exercises for the trapezius and latissimus dorsi muscles according to the results of electromyography.
No. 1. Latissimus dorsi muscle – grow massive “wings”. The best exercises with standard equipment.
- traction of the upper block to the chest (PS1), narrow supinated grip, bending the body back;
- lat pulldown to the neck (PN), shoulder-width grip, vertical position;
- bent over dumbbell row (DB1), supinated grip, arms next to the body, palms frontal;
- Pulldown of the upper block to the chest (PS2), grip shoulder-width apart, bending the body back;
- Bent-over dumbbell row (DB2), neutral grip, palms facing the torso;
- lat pulldown to the chest (PS3), shoulder-width grip, vertical position;
- block pull to the body (CR), V-handle, hands close to the body.
The EMG activity of exercises with standard equipment in comparison with lat pulldowns to the neck is as follows.
A visual representation of the EMG activity data shows that the classic back exercises recommended by Joe Weider - lat pulldowns in the machine (towards the neck/chest) indeed lead to the greatest activation of the dorsolateral muscle on the torso. However, some Canadian co-founders of the International Federation of Bodybuilders found no significant differences in the activation of the upper, middle, and lower latissimus dorsi muscles between different deadlift variations. In other words, it is not possible to train the upper, middle or lower latissimus dorsi muscles in isolation.
Note:
Always remember that you cannot isolate individual muscle fibers of the latissimus muscle. Just as it is impossible to isolate the upper and lower abs or the upper/lower/middle pectoral muscles. These muscles are always (to a certain extent) will work together.
You can also draw another interesting conclusion - the use of cheating (slight tilt of the body back) lat pulldowns actually benefit the latissimus dorsi. In classical literature, it is usually recommended to perform lat pull-downs strictly in a straight line - the arms and torso remain perpendicular throughout the entire range of movement. However, judging by electromyography data, the body deviation is slightly backward (135 gr vs 180 ) increases muscle activation of the latissimus dorsi muscles by 11% .
The situation is similar with dumbbell rows with a supinated (reverse) grip. When performing the exercise this way, muscle activation increases by 6% , however, this only happens as long as the movement is performed with proper technique - the arms move along the body. Therefore, there is no need to chase weight here.
No. 2. Mass building exercises for the latissimus dorsi muscle.
These include:
- pull-ups to the neck (behind the head), wide classic grip;
- Pull-ups to the chest, wide reverse grip;
- Pull-ups to the chest, wide straight grip;
- Pull-ups to the chest, narrow straight grip.
The EMG activity of various variations of chest pull-ups compared to wide-grip pull-ups to the neck is as follows.
As you can see, the grip is wide (which is quite unnatural when pulled up by the head) provides the greatest activation of the latissimus muscles. Therefore, it is the pull-up with a wide grip behind the head that is the best mass-gaining exercise for the latissimus dorsi muscles. In addition, it is interesting that pull-ups with a wide reverse grip to the chest and pull-ups with a classic grip are in second and third places. (-13% And –19% less EMG activity than during head pull-ups) among the list of the best exercises. It is also important to remember that when doing pull-ups with a close grip, the biceps take most of the load from the back.
Note:
If you cannot perform classic pull-ups for various reasons: heavy weight, sore shoulders, or you are a girl, then use the gravitron strength machine. The principle of its operation is to lighten its own weight (by regulating the load of the load-block mechanism) and pushing the body up.
Well, we’ve looked at the best exercises for the lats, let’s move on, and now it’s our turn...
No. 3. Trapezius and rhomboid muscles – adding thickness to the back.
I would like to start with a small technical feature, the fact is that all exercises that activate the trapezius muscle also affect the rhomboid (one covers the other). Therefore, there is no need to individually measure EMG activity of the rhomboid muscle.
Now let's look at the best exercises with standard equipment (the angle between the arm and the torso is indicated in brackets).
Upper trapezius muscle:
- shrugs with dumbbells;
- frontal lifts of the barbell, narrow grip (FP);
- deadlift.
Middle trapezius muscle:
- moving the arm back in the butterfly simulator (“return flight”), corner 90 gr m / u arm and body;
- reverse dumbbell fly ( 90 gr) ;
- Bent-over barbell row ( 90 gr, TS);
- seated cable pull (CT);
- cable traction to the face (CTL);
- bent over dumbbell row ( 90 gr) .
Lower trapezius muscle:
- (external rotation 120 g, OP No. 1);
- reverse dumbbell fly (120 g, OR No. 1);
- “return flight” in the butterfly simulator (external rotation 90 degrees, OP No. 2);
- traction in a cable simulator from above (TS);
- reverse dumbbell fly (90 g, OP No. 2);
- “return flight” in the butterfly simulator (internal rotation, pronation grip, OP#3).
EMG activity of various back exercises for the upper, lower and middle trapezius muscles (values are given relative to the exercises marked with an asterisk for the corresponding part).
Note:
For compactness, the figure uses symbols for exercises according to their first letters.
Based on skeletal muscle activity results, the best exercises for the upper trapezius muscle are dumbbell shrugs, barbell front raises, and deadlifts. Seeing the bottom two in the top 3 list is quite unusual. These exercises are mostly used in back-building schemes, although they are sometimes classified as neck and shoulder exercises.
The lat pulldown exercise is an ideal exercise for creating correct posture and preventing impingement syndrome. (rotator cuff compression). However, the movement must be carried out with the correct technique, i.e. pull your shoulder blades back and down.
Mass-gaining exercises for the lower trapezius muscle:
- gaps between the bars (fall down and rise up on straight arms);
- Pull-ups to the chest with a wide grip.
You might be surprised to learn that dips are a mass-building exercise for developing the lower trapezius, but they really are. Try doing a few reps after a hard back workout and you'll feel the trapezius getting hit hard.
Training advice
Not many people know how to properly train their back, and the whole point is that it is really difficult to load it and adequately stimulate it for growth. So make sure you use a fairly heavy weight - one that is reluctant to lift off the floor/pull downwards, but not so heavy that you can't control its return path. Watch your weight - this is very important when training your back.
Summarizing all of the above, we can draw the following conclusion: almost all back exercises affect the latissimus, trapezius and, to some extent, the rhomboid muscles. However, a combination of the most effective exercises for the upper/middle/lower trapezius, which include: wide-grip pull-ups to the neck, wide-grip pull-ups to the chest, heavy shrugs and dumbbell flyes, will maximally stimulate the entire muscle volume of the back to grow.
Upon completion of the study, a training program was drawn up (based on EMG activity data) to create a massive back that looks like this:
As for the number of sets, each athlete independently determines this value for himself, based on the optimal volume and frequency of training, lifestyle, nutrition, etc.
Actually, everything I did turned out to be voluminous, but everything was to the point.
Afterword
Today we looked at basic exercises for gaining back mass. When you finish reading, go to the mirror and look, in my opinion it has become bigger. If not, then give your back a real belly-fest :) in your own rocking chair.
Until next time, friends, it was great to see you, come in!
PS. We are active in the comments, I’m always happy to hear your questions, let’s go!
P.P.S. Did the project help? Then leave a link to it in your social network status - plus 100 points towards karma, guaranteed.
With respect and gratitude, Dmitry Protasov.
Hi all. Today in this article I would like to talk about the most important muscle group in our body - the back. Read carefully and take note of back exercises in the gym. And also watch a video with the correct technique for doing the exercises.
The training of any bodybuilder begins with achieving the initial goals - weight gain and strength indicators. And everything else (“drying,” detailing, endurance) comes later. In order to increase the volume of his body, an athlete needs to use basic exercises that are aimed at developing most muscle groups, including the main ones.
The greatest weight gain occurs in large muscle groups: hips, back, arms. Many people are interested in questions such as “The best exercises for the back” and “Back exercises in the gym.” This is exactly what this article will discuss.
The back itself is divided into three main muscle zones - the latissimus dorsi, trapezius and lower back muscles.
The appearance of the entire back depends on these three components. With proper development of these muscles, not only the appearance of the athlete and his size improves, but also strength indicators go up: thanks to strong back muscles, you can lift large weights in certain exercises, for example, in the deadlift, and also increase overall strength.
Back exercises in the gym are among the most dangerous.
Due to incorrect loads during training, there may be problems with the spine in the future, such as osteochondrosis, hernias and other diseases. Therefore, for those who have underdeveloped back muscles or a weak spine, it is recommended to first strengthen the muscles with simple exercises with your own weight (pull-ups on a bar), and only then proceed directly to strength exercises with weights. For those whose work involves tension in the back or spinal column, it is recommended to do no more than 4 approaches. For those who do not have such a problem, the restrictions increase to 6 – 8 sets.
The nature of pumping the back muscles depends on the body type. So, for an ectomorph and an endomorph, not only the weights will differ, but also the number of repetitions and approaches. To achieve specific goals (mass and strength, or relief and endurance), the number of approaches and repetitions will also vary.
Strength and mass involve lifting heavy objects 3 to 8 times at 80 to 90% of your maximum weight.
Relief and endurance are trained with 15 – 20 repetitions in each set, while the weight fluctuates between 50 – 60%.
The most popular back muscles are the latissimus. Thanks to them, you can compensate for narrow shoulders and give your own body the “light bulb” shape that every athlete should have. That’s why they are the latissimus muscles, because they take part in most exercises, even in those where they do not take an active part, acting as stabilizer muscles. For example, in the barbell curl exercise (biceps training), they are responsible for balancing the body.
Back exercises in the gym
In most cases, the gym has everything you need to work out your back. This includes a regular horizontal bar, dumbbells, kettlebells, barbells, block exercise machines along with a Smith machine, and all kinds of benches (incline, Roman), where you can concentrate on working a specific area of the back. Therefore, all of the following can be done in most “rocking chairs”.
No. 1. Bent-over barbell row.
One of the most effective exercises, where, depending on the lifting of the barbell (to the stomach or to the chest), the lower or upper parts of the latissimus dorsi muscles work, respectively. A similar exercise would be the bent-over dumbbell row, but the difference is that the dumbbells allow you to move your arms a little further, which increases the load on the muscles.
No. 2. Bent-over dumbbell row with one arm.
An equally “explosive” exercise where you can pump up and balance your lagging arm and side. The peculiarity of the exercise is that you need to lift the weight not with your shoulder and biceps, but with the latissimus muscle - bring your elbow higher than your body. The exercises described above can simultaneously train the trapezius.
No. 3. Pull-ups on the bar.
A great way to pump up your back. Depending on the width of the grip, the latissimus and other back muscles are tensed more or less. Read more in the article.
With a wide grip, the lats receive maximum load. The narrower the grip, the more tension in the lats is reduced and transferred to the biceps. A narrow grip is suitable for pumping up the biceps and “finishing off” the back.
But don't spread your arms too wide. The optimal position is slightly wider than your own shoulders. Pull-ups to the chest with a wide grip increase the width of the back, and behind the head - its thickness. With a reverse grip, the back is no less tense.
Do you know who it belongs to?
If the usual bending-extension of the arms on the bar is not enough, then you can attach additional weight. Exercises on a block machine will be similar (vertical pull of a block behind the head and to the chest), where it is possible to slightly isolate part of the back and change the weight. Exercises in the simulator will allow you not only to pump up your back, but also to learn how to do pull-ups for those who do not know how.
No. 4. Pulling a block to the waist while sitting.
Not inferior in efficiency to the previous ones. There is some similarity with the bent-over barbell row, but unlike that exercise, here the lower back is not involved so much. The main thing here is to bring the V-shaped handle to the body and bring the shoulder blades together as much as possible.
No. 5. Pullover in a block trainer.
Aimed at strengthening the latissimus muscles. They are often performed with light weights, since heavy weights bend the arms and reduce the load on the back.
No. 6. Shrugs with a barbell or dumbbells.
Aimed at developing the trapezius. The difference between them is that the dumbbells can be placed on the sides, which cannot be done with a barbell. This exercise can be performed on a pulley machine or a Smith machine. Each of these variations has its own characteristics. Do you want beautiful and inflated trapezoids?
No. 7. Deadlift.
This exercise is one of the top three for bulking and engages the lumbar extensors. Complexly develops many muscle groups and will not leave your back behind. Strengthens not only the lower back muscles, but also the spine and joints. Much for pumping up the back depends on the position of the legs (“sumo”, classic).
Important! Without the correct technique, you can easily get injured!
No. 8. Bend forward with a barbell.
It is best to use this exercise after the main one, for example, deadlift, since it carries an additional load, not the main one. The peculiarity is to “exclude” the knees from the exercise and work only the lower back.
No. 9. Hyperextension.
Options for performing on the floor (mats) and on various benches are possible. Increases the mobility of the spine, loads the rectifier muscles. The exercise is considered the least traumatic.
Conclusion
This may not be the entire list of exercises that can be used to use one or another part of the back, but definitely all of the above actions will contribute to maximum development of the main areas of the back and the formation of a sports figure. Write in the comments exercises that are also no less effective and that I did not describe in the article.
The best exercises for the back are exercises with free weights (not in block machines) because of their capabilities.
Beginners should start their back workouts in reverse on machines to strengthen the muscles and prepare them for exercises with free weights. And also exercises on simulators are less traumatic!
So, we can conclude that exercises for pumping the back can be combined together or you can train the lower back and upper and middle parts separately. The best exercises for the back are with a barbell, dumbbells and with your own weight. You should not chase quick results and lift excessive weights - you can get an injury that will unsettle you for a long time.
Thank you for your attention, leave your comments and subscribe to updates, it will become more and more interesting. 🙄
Best regards, Vladimir Manerov
Subscribe and be the first to know about new articles on the site, right in your email.
To understand how to properly pump your back, you need to know that there are deep and superficial back muscles. The first layer is formed by the latissimus and trapezius muscles, the rhomboid and serratus muscles lie deeper.
It is better not to combine pumping up the back muscles with working out other large muscle groups, for example, the pectoral muscles. Can be combined with exercises for the shoulder girdle (deltas), abs. Isolated back exercises should always be performed after basic exercises.
This is a basic multi-joint exercise for the back muscles in the gym, in which almost all the major muscle groups of the body are additionally loaded.
Special instructions:
- The bar of the bar should slide along the shins, the bar should not go around the knees, and the arms should hang down freely. The bar moves strictly in a vertical plane. If your knees are getting in the way, you need to increase the forward angle. But the distance between the shins and the bar should be no more than 2-3 cm.
- The back always remains straight; bending when bending forward occurs not in the lower back, but in the hip joints.
The bent-over barbell row engages the latissimus and trapezius dorsi muscles, as well as the rear deltoids and biceps.
Special instructions:
- The legs and head remain stationary.
- The distance between the hands on the bar should be slightly greater than shoulder width.
- If you bring your shoulder blades together at the top point, the rhomboid and trapezius muscles come into play.
Bent-over dumbbell row
The one-arm dumbbell row pumps the lower edge of the latissimus muscles. It allows you to increase the range of motion compared to traditional deadlifts and reduce the load on the spine.
There are 2 options for the starting position:
- Standing sideways to a horizontal bench, place your left knee and shin on the bench and rest your bent left arm on it. Tilt your body horizontally, put your right leg to the side and back.
- Both legs are on the floor, the left is in front of the right and bent at the knee. Place your left hand on the bench and tilt your body.
Technique:
- Take a dumbbell with your right hand with a neutral grip, your hand hanging freely.
- After inhaling, pull the dumbbell to your belt or higher along an arcuate path, pause a little at the highest point and squeeze your shoulder blades together.
- As you exhale, return the dumbbell down.
Special instructions:
- Do not turn the body in order to raise the projectile to its maximum height.
- Do not move your elbows to the side.
Shrugs
The essence of the exercise is a shoulder shrug performed with weight. Shrugs are isolated exercises for building the trapezius muscles and perfectly complement basic back exercises. For beginners, this exercise is not necessary, but gradually it will become necessary to include them in the training program. There are different implementation options.
Standing shrugs
Dumbbells or a barbell with a curved bar are ideal for this option - they will not put pressure on the legs or groin like the bar of a regular barbell.
Special instructions:
- You cannot make rotational movements with your shoulders– You can get injured in the shoulder joint.
- To prevent the bar from falling below the starting point, it is recommended to use a power frame or stands.
Shrugs lying down
In this version, the trapezius, pectoral muscles and deltoids are worked out.
- Lie down on a horizontal bench inside a power rack with your feet flat on the floor. Set the limiters 10 cm below the level that corresponds to full straightening of the arms at the elbows.
- Grasp the barbell at shoulder width and remove it from the supports, press your shoulder blades towards each other and your shoulders towards the bench.
- As you exhale, spread your shoulder blades, raise your shoulders and lift them off the bench.
- As you inhale, return to your previous position.
Special instructions:
- The upper back and head do not come off the bench.
- Both arms should move synchronously, the hands should be at the same level.
Upper pulley to chest
This back exercise in the gym is based on the principle of pull-ups. It targets the lats, biceps and anterior deltoids.
Hyperextension
Hyperextension translated from English means hyperextension, hyperextension. The exercise is designed to strengthen the muscles of the lumbar region. The main load falls on the back extensors, hamstrings and gluteal muscles. The work involves small back muscles that are not worked by any other exercises. Strong lower back muscles are very helpful in speeding up progress in basic exercises like deadlifts and others and building up your back faster in the gym.
Special instructions:
- You don't need to go too low, to a 90-degree angle between your body and legs.
- At the top point you should not bend back, this is harmful to the spine.
Video: back training
Back muscle exercises for girls
The back plays almost a decisive role in bodybuilding. After all, it is she who gives the athlete that very characteristic V-shape. It also creates beautiful posture. In addition, the back is extremely important for performing many strength exercises. For example, deadlifts and squats.
But the back is not one big muscle. In turn, it is divided into the latissimus muscle, trapezius, lumbar and longus. Therefore, each muscle requires a separate approach.
Features of back training
Beginners are advised not to work out each muscle separately, but to perform so-called basic exercises. This will strengthen the body as a whole, make it resilient, improve strength performance, and also increase overall muscle mass.
Those who exercise using a split system are recommended to train their back muscles on the same day as their arms, chest or shoulders. For those whose occupation involves heavy physical activity, you can reduce the number of approaches to 3-4. For the rest, it is recommended to do from 6 to 8.
The back is the most traumatic area of the human body in bodybuilding. Therefore, it is worth paying special attention to the correct technique for performing exercises aimed at developing the back. You shouldn’t chase heavy weights either: first you need to strengthen the ligamentous apparatus. And too much weight will not have the best effect on equipment.
Exercises to develop back muscles
It makes sense to focus on the latissimus and lumbar muscles.
Exercises to develop the latissimus muscles
- basic exercises - belt rows. Target group: upper and middle back, biceps. You can perform rows with either a T-bar or dumbbells. In this case, the rule works: if you pull the load closer to the waist, the lower sections of the lats are worked out, and if you pull the load closer to the chest, then the upper sections. Rows can also be performed alternately with one dumbbell, resting the knee of the other leg on the bench. It is very important to avoid cheating and turn off your hands;
- pull-up on the bar. Target group: lats and biceps. Pull-ups are performed only with weights! Bodyweight exercises will never lead to outstanding athletic success. This rule especially applies to bodybuilding. Therefore, it makes sense to hang, for example, a barbell plate or several dumbbell plates from your belt. The grip should be slightly wider than shoulder width. Too wide, as well as too narrow grips prevent a good contraction of the lats;
- pull of the upper block behind the head and pull of the upper block to the belt. Target group: latissimus muscles, biceps. Despite the fact that this is a “training” exercise, it is included in the mandatory program even for those athletes who neglect training equipment. Excellent access to the latissimus muscles;
- shrugs – they work on the trapezius muscles. The main mistake novice athletes make is circular movements of their shoulders while performing the exercise. Shoulders must move strictly vertically! In this case, you can even lower your chin to properly reduce your trapezius.
Muscles of the lumbar region
- deadlift . Target group: muscles of the lumbar region, but all muscles work to one degree or another. A basic exercise that must be included in the training complex of not only a beginner, but also an “experienced” athlete. It is the deadlift that significantly strengthens the entire body as a whole and helps build muscle mass. But it has a particularly beneficial effect on the lumbar region. When performing this exercise, it is very important to ensure proper technique. The back should not arch. She must bend! Legs are slightly narrower than shoulder width. The weight is lifted by the legs, but it is lifted by the back muscles. As the athletes themselves say, there should be a feeling that the heels are pressing the floor. The weight is also lowered using the muscles of the lumbar region. In no case do they “throw away”! The bar should lower slowly and under control;
- bending forward with a barbell on your shoulders. Target group: lumbar muscles. The barbell is placed on the shoulders, the bar is placed behind the head. The athlete bends over and straightens up. All movements should be attempted using the muscles of the lower back, without the participation of the legs;
- hyperextension. Some athletes neglect this exercise, which is completely in vain. Hyperextensions perfectly develop both the leg muscles and the gluteal and lumbar muscles. The athlete lies down on the bench, placing a bolster under his hips, leans forward, arms crossed in front of him. Next, the body is straightened in line with the legs. There is no need to bend over: there is a high risk of injury even for an experienced athlete. Hyperextensions can be performed both without weight and with weight, if you hold a barbell plate in front of you on your chest.
In this article you will learn what exercises to choose to train your back muscles in order to increase its mass, make it wider and more prominent.
You can pump on your back in the gym with a barbell, dumbbells and in simulators. Knowing which movements are best for building a wide, strong back will help you achieve your goals much faster. That's why we've compiled a list of the 10 best exercises for building back muscles.
Because there is very little research on this topic, we selected these movements based on factors such as popularity, number of muscle fibers involved, difficulty of technique, and uniqueness of the movement compared to others. Our list includes the most effective exercises for pumping up the back in the gym, which can be included in any training program.
To make the right choice and include only the essentials in your training program, you need to understand which muscle groups are loaded by which exercises and what goals you are pursuing. They can be roughly divided into those that are effective for pumping up the width and mass of the back.
Please note that all movements presented in the article are equally suitable for men and women. The execution option for girls differs only in the worker that will be used for training. When we talk about that, similar movements will use muscle groups differently and the technique will be different.
This is definitely the best exercise for pumping up the back, although technically it is not only aimed at developing this part of the body. The deadlift works the entire posterior chain from the calves to the upper traps. When performing, it is extremely important to follow the technique in order to maintain the health of the spine, ligaments and joints with a constant progression of working weights. Once you learn how to do this, you can lift huge weights, which will force your muscles to work at their best, stimulate the production of hormones and help you get bigger.
There are also many programs available to help you improve your deadlift and set personal bests. Physiologists love to include deadlifting in strength and conditioning programs because it works the muscles very well and is great for strengthening bone structure.
Incorporate classic deadlifts into your back training program. Other variations of the exercise, such as the sumo deadlift, shift the load from the back to other muscle groups.
If you're going to lift heavy weights (less than 6 reps), do deadlifts early in your workout when you're full of strength. If you're focusing on high reps, you can do it later.
This is perhaps the second most important exercise in which you can work with heavy weight. EMG data shows that the standing bent-over barbell row engages large muscle groups in the upper and lower back equally, making it effective for building back muscle mass. Just like when performing a deadlift, you must ensure proper technique to avoid injury.
Do bent-over rows early in your workout, working with heavy weights in a low rep range (around 6-8 or 8-10). The Smith machine version is a good alternative. This allows you to maintain an upright position, but you must ensure that your body is tilted correctly relative to the bar. Barbell rows put quite a lot of stress on the lower back, so it's best to do them early in your workout. If you've maxed out your deadlifts, you can skip the bent-over barbell rows.
3. Wide grip pull-ups
It's always a good idea to include a pulling exercise in your back workout, and pull-ups are one of the best options here. Wide-grip pull-ups are great for working the upper lats. A narrow grip increases the range of motion, but we prefer a wide grip due to the optimal starting position for the joints. One of the main challenges with this exercise is training to muscle failure in the appropriate rep range for muscle growth (8-12).
If you do pull-ups at the beginning of your workout, it is better to use a weight belt. Of course, if you find it difficult, you can do pull-ups using a machine with a support mechanism or with the help of a partner. As an alternative, you can do head pull-ups if you don't have shoulder pain.
Proper technique also plays an important role. In the starting position, the shoulder blades should be lowered down and brought together.
Due to the large range of motion, a few light repetitions will serve as a good warm-up for the shoulder joints. Since technique is also very important, it is best to perform pull-ups early in your workout.
4. Standing T-bar row
We chose this variation of the T-bar row because it allows you to lift more weight, although athletes often “assist” themselves through their knees and hips. Some people find it difficult to keep their back straight, so this version is a better choice.
The T-bar row is not a squat, so keep your legs bent throughout the movement. You can also change your hand position and grip width. A wide grip will put more stress on the latissimus muscles, and a regular grip will put more stress on the middle part of the back (rhomboids, teres muscles, and trapezius). This is one of the easiest pulling exercises to provide belay.
Perform the exercise at the beginning of your workout. Focus not on moving your arms, but on working the muscles in your back. If you are an experienced lifter, use a weight of 10 kg instead of 20 kg, gradually increasing the range of motion and slowing the movement of the shoulder blades at the bottom of each repetition. With each repetition, make sure you maintain a straight back position.
5. Wide-grip seated pull-down
Why it's included: Almost everyone performs pull-downs with only a close grip. A wide grip allows for a change of pace because it places some of the load on the upper lats. This exercise is similar to other back pulling movements performed on machines, so don't do them in the same workout unless you make some changes to them, such as changing your grip width or rep range. You can also try a shoulder-width grip, which works the lower lats better, but remember to keep your elbows close to your sides.
Since this exercise is performed in a machine, it is best done at the end of the workout. Choose a weight that allows you to perform no more than 12 repetitions.
6. Reverse grip barbell row on the Smith machine
The reverse grip engages the biceps more actively, and when moving the elbows pressed to the sides, more load falls on the lower part of the latissimus muscles. The Smith machine allows you to focus only on lifting the weight and not worry about balancing it.
Bend at about a 45-degree angle, stand close to the bar, and lightly engage your knees and hips as you lift heavy weights. While many athletes view the Smith machine as taboo, the fixed motion pattern and ability to control what you lift will make a difference in your workout and make it a little easier.
You don't need to include more than one reverse grip exercise in your workout. Do it mid-workout, after heavy pulling movements. When doing any of these, don't neglect the straps. Your goal is to work your back as much as possible and not experience limitations due to an insufficiently strong grip.
7. Close-grip chest row
The wide-grip pull-down is very similar to the wide-grip pull-ups we reviewed, so we opted for the close-grip pull-down. EMG data shows that a close neutral grip activates the lats just as much as a regular grip, so you'll hit every part of the muscle. As mentioned in the chapter on pull-ups, a close grip increases the range of motion and timing of tension in the lats, which has a positive effect on muscle gain.
This exercise works well as a warm-up for the shoulders, but for muscle gain it is best performed at the end of a workout in the 8-12 rep range.
8. One-arm dumbbell row
This is an excellent unilateral exercise where each side of the body works independently of the other, allowing you to lift a lot of weight. This increases your range of motion without being limited by your weaker side. You will also find it easier to support your lower back (which could bear a lot of stress) by placing one hand on the bench. Rotating the dumbbell slightly will help engage your core muscles to a greater extent.
If you move your elbow to the side, you will force the lower part of the lats to work more actively. Perform the exercise between the middle and end of your workout in the 10-12 repetition range.
9. Incline Pullover Head Down
This exercise is similar to the straight-arm pull-down, which you're probably familiar with. The movement is single-joint, but allows you to perfectly work the latissimus dorsi muscles. The upside down version keeps the lats tense throughout their entire amplitude longer, compared to the horizontal position. When you finish the exercise, simply hold the dumbbell behind your head and throw it to the floor.
In almost all cases, single-joint exercises should be done at the end of the workout. Try to do more reps (about 12-15 per set) to achieve a pump.
10. Smith machine one-arm barbell row
This variation is great for working the lower part of the latissimus muscles. Stand with your side to the machine, grab the bar in the center, put one leg back (split position), and bend your knees to better maintain balance. Pull the bar up as high as possible. It is acceptable if the body naturally sways a little while performing the exercise.
Perform it at the end of your workout in the range of 8-10 or 10-12 repetitions. You can do this instead of dumbbell rows since the movements are similar.