What exercises will strengthen the whole body. Exercises to strengthen your back muscles

Food - 10/09/2023

Don't have time to join the gym? Then let's do a workout at home! We offer you 4 exercises that will help keep your body fit and toned.

All you need for these exercises is a chair. Today the chair will be your super exercise machine, which will use the most difficult muscle groups. It is recommended to do the entire set of exercises at an average pace, so that the muscles have time to warm up thoroughly, but before starting the workout, a short warm-up is recommended.

As a warm-up, you can choose jogging in place, imitation of jumping rope. In general, everything that will help you warm up a little before a set of basic exercises. Please note that today we offer you circuit training, which means that during pauses between exercises you will have to do a warm-up, and the number of approaches per exercise is at least three.

Squats

Operating: core, hips, hamstrings, legs.
Run: 3 sets of 12 times.

Place a chair and stand in front of it. Feet shoulder-width apart, arms down. Start squatting, your task is to touch the edge of the chair with your buttocks.

During the exercise, your arms also work, so while squatting, extend your arms in front of you and lower them when you return to the starting position.

Press

Operating: chest, abs, arms, shoulders, body.
Will do: 3 sets of as many times as you can do.

Place your hands on the chair and your body should be in a plank position. Your neck, head and spine should form one line.

Bend your elbows and touch your chest to the chair, rise. Perform push-ups at a slow pace, try to feel how your muscles work. Try to hold the pose for at least 10 seconds.

We pump up the inner thighs

Operating: inner and outer thighs, abs.
Run: 3 sets of 20 times.

Starting position – lying on your side. One leg is under the chair and the other is on top of the chair. Pull your bottom leg toward the chair until it touches the bottom of the chair.

The leg that lies on the chair should not move. After raising your leg, hold it there for five seconds and then slowly lower it.

For beautiful buttocks

Operating: hamstrings, thighs, glutes, abs.
Run: 3 sets of 25 reps.

Starting position - lying on the floor, feet shoulder-width apart, standing on a chair, legs bent at the knees. Feet rest firmly on the floor, arms along the body. One time, we lift the buttocks and body off the floor and lift it as high as possible; two times we return to the starting position.

Try to raise your body so that your body forms an even line, that is, your legs, body and chest. At the top, bring your knees together and lower down. During the first approach, perform the exercise slowly, and in the last approach, do it as quickly as possible.

The Fitness Hour exercise program of medium intensity for 35 minutes will help you lose weight and also strengthen all muscle groups: legs, arms, buttocks, oblique abdominal muscles, abs, back muscles, inner and outer thighs.

The program is not designed for beginners and requires some physical training and the ability to work with breathing. The entire program is divided into 4 blocks: warm-up, aerobic exercises, strength training and stretching. These 4 blocks consist of 10 parts. The first part is a short warm-up, the next four parts are active aerobic exercises, the next four parts include additional strength exercises and the final part is stretching. At the same time, the exercises in each part are repeated, and in between them the trainer offers 15 seconds of active rest - running in place. Between parts of the program, 15 seconds of complete rest are offered to restore breathing. So let's get started...

Part 1.

We start by walking in place. Keep your knees higher towards your chest. Breathing is even. We walk for 30 seconds and continue the complex by running in place for 30 seconds.

Feet shoulder-width apart, arms slightly bent at the elbows. The lower part of the body is motionless, we turn the body to the right, as deep as possible, now to the left. Repeat for 30 seconds. This exercise perfectly strengthens the oblique abdominal muscles.

From the same starting position, we lift our right leg behind our left (as deep as possible), opening our arms. Now put your left leg behind your right, opening your arms. The back is straight, breathing is normal. Do it for 30 seconds.

Feet shoulder-width apart, feet straight. We perform squats without lifting your heels from the floor as if you want to sit on a chair. Perform squats for 30 seconds. We rest for 15 seconds. The exercise is aimed at strengthening the back of the thighs and buttocks.

Part 2.

Plank (classical) - a body position in which all muscle groups are tense. The plank resembles the position a person takes when doing push-ups. In this case, the palms and toes are the supporting ones. This part of the program includes several exercises, which are then repeated.

We take a plank pose, rise to our feet, arms up above our heads, lower ourselves back into the plank position, rise up, arms above our heads, etc. Breathing is even, back straight. Repeat the exercise for 40 seconds. 15 seconds of active rest - shuttle running.

Feet together, arms along the body. Jump - legs to the sides, arms up, jump - legs together, arms down. During the first jump we open our legs and arms, during the second we lower our arms and keep our legs together. Repeat jumping for 40 seconds. Important: if your breathing is too difficult, continue the complex by running in place, restore your breathing and then start jumping again. Jumping perfectly strengthens the leg muscles, especially the calf muscles, and promotes weight loss.

15 seconds - shuttle run and again repeat the exercise with the plank pose for 40 seconds. 15 seconds - running in place. Now again for 40 seconds. repeat the jumps.

Part 3.

Feet together, arms up. Step to the right, bend, touching your right heel with your left hand. The second hand is free. Returned to the starting position. Step to the left, bend, touching your left heel with your right hand. To the starting position. We perform bends for 40 seconds. This exercise strengthens the muscles of your calves and back. 15 seconds - running in place.

Feet shoulder-width apart, arms along the body. Jump, arms in front of you at chest level, legs at the same time to the sides. Returned to the starting position. Jump, arms in front of you, legs to the sides and again to the starting position. We perform jumps for 40 seconds. 15 seconds - shuttle run.

We repeat the exercise with which we started part 3 of the program (bending) for 40 seconds. and again 40 sec. jumping.

Part 4.

The arms are slightly bent at the elbows. Run in place, alternately raising your knees as high as possible to your chest. One, two, three, held the knee up. One, two, three, held the other knee. We perform this run for 40 seconds. Exercise strengthens the thigh muscles. 15 seconds - shuttle run.

Feet together, arms along the body. Jump, arms and legs opened in different directions. To the starting position. Jump - arms and legs opened in different directions and returned to the starting position again. Repeat jumping for 40 seconds. 15 seconds - running in place.

We repeat the exercise with alternately raising and holding the knees for 40 seconds. Active rest - running in place for 15 seconds. We repeat the jumps with the arms and legs opening for 40 seconds.

Part 5.

We lie down on the floor. To do this, prepare a soft mat in advance. Hands behind your head, upper body raised. With our feet we imitate the pedaling of a bicycle, touching the left knee with the right elbow, and the right knee with the left. Take your time, breathe evenly. We perform the exercise for 40 seconds. This exercise will strengthen your side muscles and abs. 15 seconds of active rest - shuttle running.

Feet shoulder-width apart, arms up. A deep step forward, a clap under the knee, and returned to the starting position. Take a deep step forward with the other leg, clap under the knee, to the starting position. The back is straight, breathing is free. Perform for 40 seconds. The exercise perfectly strengthens the back of the thighs and back muscles. 15 seconds - running in place.

Repeat the “bicycle” exercise again for 40 seconds. Then run in place for 15 minutes. Now we repeat the exercise with clapping under the knee. We rest for 15 seconds.

Part 6.

We take a plank pose. We touch the opposite shoulder with each hand alternately. We touch the left shoulder with our right hand, and the right shoulder with our left hand. Repeat for 40 seconds. The plank strengthens all muscle groups, and alternating hands perfectly strengthens the triceps muscles. 15 seconds of active rest.

Feet together, arms along the body. We perform jumps in three positions: Jump - arms and legs to the sides, jump - arms up, legs even wider. Breathing is even. We perform such jumps for 40 seconds. 15 seconds - running in place.

We repeat alternating changes of hands in the plank pose for 40 seconds. 15 minutes - shuttle run and repeat jumping in three positions. 15 seconds of complete rest.

Part 7.

We perform jumps from side to side with one leg behind the other, helping with our hands. The goal is to jump as far to the side as possible and as quickly as possible. Tilt the body slightly forward. Control your breathing and balance. This exercise will perfectly strengthen your leg muscles. We perform jumps for 40 seconds. 15 seconds - running in place.

Feet shoulder width apart. We raise each knee alternately, clap our palms under our feet, and lower them. Important: Keep your back straight while raising your knee high to your chest. A great exercise for training your legs, especially the back of your thighs. Perform for 40 seconds. 15 seconds - running in place.

We repeat the exercise with jumping from side to side for 40 seconds. 15 seconds - run in place and again exercise with raising your knees for 40 seconds.

Part 8.

Feet shoulder-width apart, hands behind your head. Raise one leg high to the side and at the same time lower the body in the same direction, touching the elbow with the knee. Now in the other direction. Keep your back straight and maintain your balance. Such bends will perfectly strengthen the oblique abdominal muscles and get rid of the hated sides. The exercise is performed slowly for 40 seconds. 15 seconds - running in place.

We take a plank pose. Alternately raise and lower each leg. Leg straight, control your breathing. The exercise perfectly strengthens the back of the thighs, abdominal muscles, and arms. If it is difficult to perform the exercise in the plank pose, you can kneel. 15 seconds - running in place.

We repeat the exercise with which we started part 8 (side bends). 15 seconds - run in place and repeat the exercise in the plank pose.

Part 9.

Feet shoulder-width apart, arms above. Raise your leg forward and at the same time lower your hands to your leg, touching your toes with your hands. Returned to the starting position. Now we raise the other leg, returning to the starting position. The back is straight, breathing is even. We perform 40 seconds 15 seconds - running in place.

Jumping again with opening arms and legs for 40 sec. 15 seconds - run in place and repeat the exercise with raising your legs and lowering your arms for 40 seconds. And again, run in place and repeat jumping with the opening of your legs and arms for a full 40 seconds.

Part 10.

Stretching. The final part of the program. This part helps avoid muscle soreness after training, increasing its effectiveness. One knee is bent, the other leg is straight. We bend our torso along the straight leg, touching the floor with our hands. We stand in this position for 20 seconds. and change legs. This exercise perfectly stretches the calf muscles.

One hand supports the wall, with the other hand we clasp the ankle, tilting the body forward as deeply as possible. Do you feel the outer thigh muscles stretching? We perform the exercise for 20 seconds. Now we change the leg and hold this position for another 20 seconds.

Both hands support the wall. We put one foot forward (on the heel) and pull the toe towards us. We hold this position for 20 seconds, then change legs. Calf muscles stretch.

We turn our backs to the wall. With one hand we hold onto the wall, slightly turning the body towards the wall (backwards). You can grab your waist with your other hand. The lateral muscles of the waist and arm muscles are stretched. Now they changed the hand to the other.

Legs wider than shoulders. We tilt our body forward, fold our arms into a lock and bring them as far behind our head as possible. Take your time, control your balance and breathing. In this position, we perform small turns to one leg, then to the other.

We finish the program with a classic exercise for stretching the inner thighs: squat on one leg, the other extended to the side, pull the toe towards you. You can rest your hand on your knee or on the floor. Now change your supporting leg. The program has been successfully completed! On average, you lost from 225 to 409 kcal, strengthened all muscle groups, and by doing this program every other day, you will lose 3-5 extra pounds in 1 month! Good luck!

To strengthen your back and neck, you can do it at home, on your own. One of the main rules of training is its regularity. It is ideal if you can do the exercises at the same time. This will turn on the so-called muscle memory, which will help you achieve the desired result faster. I wish I could find a way to force myself to train! Fitness instructors recommend setting aside a specific time for training, 15-20 minutes a day, 3-4 times a week, and strictly adhering to the schedule. You can keep a diary to formulate clear motivation, create a schedule of classes and be sure to record progress. Do not forget that you should not eat or drink alcohol before training. It is better to refrain from smoking.

It is better to start any workout with a warm-up; simple exercises increase the flow of oxygen to the blood and muscles and save from unnecessary injuries. Here, known to everyone since school days:

◊ deep breaths and exhalations;

◊ circular movements of the shoulders;

◊ turns the head and neck left and right, up and down, circular movements;

◊ arm movements up and back, circular swings to the side;

◊ hip rotation;

◊ smooth slopes;

◊ running in place;

◊ breathing exercises.

Now you can perform basic exercises to strengthen your back muscles. For example, these.

1. Lie on the floor, bend your knees at an angle of 90°. The legs are shoulder-width apart, the arms are parallel to each other. Raise your hips so that they form one line with your torso. You need to lean on your shoulders and legs. The body should be held in this position for 2-3 seconds. Repeat the exercise 10 times.

2. Get on all fours. Trying to maintain balance and a straight back, you must simultaneously raise your left arm and right leg. Stay in this pose for 2 seconds. Return to the starting position and repeat the same with your left leg and right arm.

3. Lie on your stomach, place your hands on your buttocks or under your lower back. The task is to raise your torso and stay in this position for a few seconds.

4. Get on all fours and perform the “Cat” exercise, alternately bending your spine up and down.

“Cat” is one of the most effective exercises for strengthening the back and even relieving pain. It aligns and improves the tone of the back muscles, the result will be more noticeable if you perform it three times a day: morning, afternoon and evening. In this case, just one approach is enough. However, the load should be gradually increased, extending the execution time by several seconds each time the pose is held statically. In 2 weeks, from 5 seconds you can reach 25 seconds of retention,” says chiropractor Alexey Chudinov.

Although this exercise is popular, it requires caution. If you feel pain during exercise, it is better to stop. The fact is that the “Cat” uses muscles to fix the vertebrae in the position in which they are located, and if one of the vertebrae is displaced, pain occurs when performing the exercise.

Additional variations can be added to these exercises to strengthen the lumbar region of the back.

1. Lie on your back. Bend your legs at the knees, hands behind your head. The abdominal muscles must be tensed, pulling the lower back to the ground. Stay in this position for 5 seconds. Repeat 15 times.

2. Lie on your back. Bend your legs at the knees, extend your arms to your sides. Tilt your connected legs to the right and left, trying to touch your knees to the floor. Repeat 10 times in each direction.

3. Lie on your stomach, place a hard pillow under your stomach. Alternately tense and relax the muscles of the buttocks.

Before engaging in physical education, you should make sure that there are no contraindications: severe pain, bleeding, exacerbation of chronic diseases, spinal injuries, kidney or cardiovascular diseases, pregnancy. In all these cases, exercises, if necessary, should be selected individually by the doctor. An important rule in gymnastics is gradualism. You should not do the entire volume of exercises at once. Movements should be smooth, without sudden jerks or twisting. All back exercises are performed while inhaling and ending with exhalation.

There is also a system of exercises for strengthening the back. Asanas not only strengthen the back muscles, but also restore the correct structure of the spine. This is what yoga fans say and list many advantages.

“Asanas activate all muscle groups, not only large ones, but also small ones. Back exercises have a positive effect on brain activity and normalize sleep. No less important is the fact that yoga asanas increase resistance to stress and help you lose weight,” says fitness instructor Oksana Kalinina.

However, there is a completely opposite opinion. Glenn Black, a long-time yoga teacher, trained at the institute founded by B. K. S. Iyengar in Pune, India, and spent several years in solitude and meditation. He is also the one who treats injuries caused by yoga. Black argues that not only students, but also teachers, traumatize themselves.

Glenn Black

Yoga teacher

“Yoga is a practice for healthy people who are always in good athletic shape. Yoga was developed by Indian masters who sat in the lotus position their entire lives. And today, completely unprepared people come to yoga classes, who sit in the office all day and cannot boast of either flexibility or health.”

Yoga has no precise definition. Today in the West and in Russia, yoga is associated with health-improving gymnastics, which originates in Ancient India. However, representatives of contemplative yoga do not accept hatha yoga, which practices complex static asanas. In any case, there are millions of yoga fans around the world, from ordinary people to Hollywood stars. Do you feel ready to change your lifestyle and are confident that you have sufficient physical fitness? In this case, you can choose a set of exercises to strengthen your back at home based on yogic asanas. For example, this one.

1. Pull-up. Stand up straight, arms along your body. Raise your arms up through your sides and stay in this position for 30 seconds.

2. Podahasana. From a standing position, gently bend forward with a rounded back. First, the chin drops, then the chest, thoracolumbar and lumbar parts smoothly bend.

3. Bend back. Stand up straight and bend back smoothly, starting from the neck.

4. Inverted triangle. Starting position - feet shoulder-width apart. Bend over, placing the palm of your right hand near the foot of your left foot, pointing your fingers at the heel. Raise your left hand up. Turn your head back as far as possible. Hold the pose for a few seconds. Change position.

5. Back stretching. Get on your knees, slowly bend your chest down and reach forward. Arms straight. Try to let your armpits touch the floor.

6. Exercise “Cobra”. Lie on your stomach. Place the palms of your hands on the surface. Smoothly raise your head and torso, while the lower abdomen up to the navel should not come off the floor. The head should be thrown back as far as possible, with the eyes looking up. Return to starting position. Repeat 10-15 times. This exercise not only makes the spine more flexible, but also improves the functioning of the entire digestive tract.

7. Exercise “Cane”. Stretch to a lying position. Lie on your back and stretch. Legs stretch down, arms up.

All asanas must be done slowly and carefully, without sudden movements. It is better for people who have already practiced with an instructor and have the necessary physical training to practice yoga at home.

There are also proprietary methods for strengthening the back muscles and overall health of the body. Thus, the famous Japanese healer Katsuzo Nishi came up with six rules of health, in which great attention is paid to strengthening the back muscles. Everyone knows his postulate: the bed should be flat and firm. Developed by Katsuzo Nishi, the “Goldfish” exercise is considered universal, safe and suitable for people of all ages. Starting position: lying on your back. The arms are extended upward and lie behind the head, the legs are straightened forward, the toes are pulled towards themselves. We stretch our legs one by one, moving our heels forward a little - first the left, then the right, slowly counting to ourselves to five. Now you need to cross your palms behind your neck and vibrate your whole body, imitating the movements of the fish. The exercise should be done for 2-3 minutes in the morning and evening.

Natalia Osetrova

Physiotherapist

“This exercise helps to move individual vertebrae into place, enhances intestinal motility and normalizes blood circulation. It also stabilizes the functioning of the nervous system, relieves stress and neurological conditions.”

Valentin Dikul, a man-legend, as he is often called. The only one in the world who could juggle steel balls weighing 45 kg each and a weight of 80 kg. During his next performance he was seriously injured. Trying to recover, Dikul developed his own system of exercises to strengthen his back muscles and recover from injuries. And a little later he created programs for patients with diseases of the musculoskeletal system, preventive complexes for office workers and drivers, and even exercises to strengthen the back muscles of children. You can find a variety of reviews about these sets of exercises, from enthusiastic ones to those incriminating Dikul of fraud. Negative reviews are mainly directed at the recovery programs that must be completed in the centers he opened.

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Exercises to strengthen your back muscles

The back is the most voluminous region of the human body. The development of all back muscles is important for athletes who train only one physical strength, and for bodybuilders, whose goal is the phenomenal development of each muscle group, and for ordinary fitness enthusiasts who visit gyms in order to correct lagging muscles, get rid of excess weight and improve posture. In this article we will tell you how to pump up and how to strengthen your back muscles.

Powerlifters and weightlifters must develop the long back muscles (the psoas muscles) in order to add weight in the squat, deadlift, and all dynamic exercises that somehow involve increasing weight in the clean and jerk. Bodybuilders without developed latissimus dorsi muscles simply will not look impressive, even if they have extremely developed all the other muscles of the body. And for those fitness enthusiasts who visit a fitness center to correct their posture, back exercises are also necessary; especially for the erector spinae muscles.

The main muscles of the human back are the longus (erector spinae), latissimus, trapezius (lower region) and teres major (teres major).

The longus dorsi muscles are the muscles in the lumbar region responsible for straightening the spine. They are located along the entire spinal column, attached by tendons to the sacrum and to the base of the skull. The lower back muscles are used in exercises such as hyperextensions, deadlifts and similar exercises.

The latissimus dorsi muscles work in all pulling movements - pull-ups, bent-over barbell rows and horizontal rows. The main function of the latissimus muscle is to lower the raised arm and bring it to the body. The latissimus muscles are located throughout the lower back region.

The upper parts of the latissimus dorsi cover the trapezius muscles; or rather, the lower and middle regions of the “trapezoid”. In general, the trapezius muscles are a large muscle group that starts from the shoulders and extends to the latissimus muscles. The lower trapezius region is also important for posture. These muscles are used in horizontal rows and “inclined” shrugs.
The teres major muscles are located between the rear deltoids and the superior latissimus muscles. Their main function is to pull the arm down and bring it towards the body. It participates in almost the same movements as the latissimus muscle, but the specific exercises for the teres major muscle are somewhat different.

Exercises for back muscles

Hyperextension (exercise for long back muscles)

Stand in a special device for training your lumbar back. Position yourself so that the upper bolsters are just below your waist, and the lower ones are just above your feet. Starting position - arms crossed at the back of the head, body positioned straight, without the slightest bend. Bend at the waist until you feel a good stretch in the long back muscles. Without delay at the bottom, return to the starting position, and also without delay, repeat the movement. An exercise to stretch the back muscles is performed for 15–20 repetitions. Number of approaches – 4 – 5.

In this exercise, the main muscles worked are the spinal erectors. In the starting position, your legs should be slightly bent at the knees. Bend until your torso is almost parallel to the floor. The main thing is not to take more weight than expected - so that the working emphasis from the lower back does not shift to the back muscles of the thighs. The number of sets and repetitions is 3 – 4 by 8 – 10.
For those who have already achieved good development of the lower back and want to improve the separation of the long muscles, it is better to prefer bending over with a barbell in a sitting position. In this case, you need to use lighter weight and the volume of training should be different - 4 - 5 sets of 12 - 15 repetitions.

Squat down, grab the barbell, and pull it up. Extension should occur due to the efforts of the lumbar muscles. The exercise also involves the muscles of the thighs (mainly the posterior muscles), but the emphasis should not shift to them. To do this you need to follow the correct technique.

Lower the bar until the discs touch the floor. The bar must move strictly vertically. When coming out of a squat, do not try to lift the barbell using the inertia of your legs. From start to finish, the long back muscles should be tense.

To maximize stimulation of the long back muscles, choose the leg position in which you are most comfortable performing deadlifts. For some, it is more convenient to place your feet shoulder-width apart, for others - a wide stance (sumo-style deadlift).
Those performing deadlifts to tone the lower back muscles should perform 4 to 5 sets of 6 to 10 reps. Athletes training to maximize the strength of the long back muscles should perform 3 to 4 sets of 4 to 6 repetitions.

While hanging on the bar, lower yourself until the “wings” (latissimus dorsi muscles) are fully stretched. Hold at the bottom point for 1 second, then, using the force of the latissimus muscles, pull yourself up until your chin touches the bar. Hold at the top for 1 second and repeat the movement.

The main muscle group worked in this exercise is the latissimus. But the rhomboid muscles, the teres major muscles, and the “trapezius” (lower region) also work a lot. For beginner athletes, there is no need to include special exercises for the teres major (teres major) and trapezius muscles. But intermediate and high-level athletes should include special exercises for the remaining back muscles in their programs.
With a medium grip, the entire region of the latissimus muscles is stimulated, with a narrow grip the emphasis shifts to the bottom of the latissimus, and with a wide grip the large round muscles of the back work more. It is recommended to perform exercises for the latissimus dorsi muscles in 8–12 repetitions, in 4–5 approaches.

Pulldowns also work the latissimus dorsi, teres major, and trapezius muscles, but for better stimulation, it's best to stick with classic pull-ups. Pulldowns on the upper block are good when you need to give the muscles relief and separation. Then they need to be performed in a large number of approaches and repetitions - 6 - 8 sets of 12 - 20 repetitions.

This exercise is also for the latissimus dorsi muscles. The large round muscles of the back are practically inactive during the deadlift, but the trapezius muscles (lower and middle region) work quite hard. Taking the barbell, bend over so that your torso is parallel to the floor. The gaze is directed downwards, not in front of you. Pull the barbell until the bar touches your upper abdominal region. Hold at the top for 1 second, then smoothly lower the bar. Without delay at the bottom, repeat the movement. Training the latissimus dorsi muscles is performed in 3–4 sets of 8–12 repetitions.

This exercise with dumbbells for the back muscles is almost the same as the previous one. The only difference is that in the dumbbell row you can place more emphasis on the muscle being trained. Stand at a raised platform at the height of your knees, and rest your free hand on it, bending at the waist. Pull your hand with the dumbbell to the bottom of your chest. Back muscle training is carried out in 3–4 sets of 8–10 repetitions.

Sitting in front of a horizontal block, grab the handle and pull it towards you until it touches your stomach. Without delay at the top, return to the starting position. The positive phase of the exercise (pull) should be carried out by tensing the back muscles and slightly bending the torso back. During the negative phase (lowering), the torso should lean forward slightly.
Those who want to place more emphasis on developing the teres major muscles of the back can perform horizontal rows with a bar; The grip in this case should be wider than shoulder width. For volumetric training of “wings”, it is better to prefer a handle in the shape of the letter V. In the first case, you need to perform 4–5 sets of 12–15 repetitions; in the second – 4 sets of 10 – 12 repetitions.

Holding a dumbbell in each hand, bend over. Pull the dumbbells until they touch the bottom of your chest. Throughout the entire approach, the grip should be neutral - that is, with the backs of your palms facing to the sides. 4 – 5 sets of 12 – 15 repetitions.
If you do this exercise with a regular grip (the backs of your hands facing forward), it will simply be a variation of the bent-over row, another exercise for developing the latissimus dorsi muscles. But dumbbell rows with a neutral grip are a special exercise for developing the lower and middle regions of the trapezius muscles.

Lie down on a bench with a slight downward inclination. Take the bar. The weight of the bar should be relatively light - no more than what you can do 8 to 10 pull-ups. Stretch your arms with the bar up and slightly bend them at the elbows. Lower your arms until they are parallel to the floor. Without the slightest delay at the bottom point, return to the starting position. Repeat without holding at the top. Your elbows should be slightly bent throughout the set. The recommended number of repetitions is 15 – 20.

If you have a tall vertical block in your gym, you can perform a similar exercise on it. This exercise is called the Rader Row. It completely copies pullovers when lying on an inclined bench. Beginners do not need to include pullovers and Raider rows in their training program. These two exercises are specifically for separation and relief of the “wings”.

Standing straight, holding the barbell in your lowered hands, pull it until it lightly touches your chin. At the top point, hold for 1 second, slowly lower the apparatus, and, without hesitation, repeat the exercise. 4 – 5 sets of 12 – 15 repetitions.
This exercise is good for both the middle region of the back and the lateral deltas. To focus on your back muscles, you need to use a barbell that weighs about 14 times more than you can do 8 pull-ups with. You also need to pull exactly to the level of the chin, and not to the level of the chest - so that mainly the trapezius and rhomboid muscles are stimulated, and not the muscles of the shoulders and arms.

Lie face down on an incline bench and hold a barbell in your hands. Perform classic shrugs, tightening the middle region of your back. This exercise is necessary not only during the “relief period”, but also simply to improve the functionality of the trapezius. In any case, it is recommended to perform 5 sets of 12 – 15 repetitions.

A set of exercises for the back muscles

Complex for beginners

Monday: Pull-ups
Vertical block row for the head

Friday: Bent-over Dumbbell Row
Wide Grip Vertical Row
Bent-overs with a barbell

This complex must be followed until an average strength level is reached. That is, until you bench press 150% of your body weight 5 times and squat 15 times with the same weight. The weight of the deadlift should be no less (or better yet, more) than the weight of the squats. If the average level is reached, but there is no increase in mass, you need to move on to the next complex.

Complex for advanced

Monday: Superset pull-ups with pullovers. 3 supersets. Between exercises – no more than 1 minute of rest.

Friday: Wide Grip Lat Pulldown
Neutral grip dumbbell row
Horizontal block thrust. Use the handle for regular rows, with a medium grip.
For each exercise, do 5 sets of as many reps as possible.

Those whose goal is good posture and strengthening the back muscles need to work on a different program outlined below.

A set of exercises for posture

Monday: Hyperextensions
Barbell row to chin level
Training the oblique abdominal muscles in a lying position

Wednesday: Crunch
Reverse crunches

Friday: Bent-over Row
Pull-ups

Side bends with a dumbbell.

This complex is focused on exercises for women for the back muscles, although girls and women pay more attention to the abs and buttocks, training in this complex will not be superfluous.

Exercises for the abdominal muscles have been added to the program, since without their development it is impossible to improve posture. See how they are performed in the article “How to pump up your abs at home.” You need to do your best both in abdominal training and in lower back training - these muscles are responsible for correct posture. You also need to work well on the trapezius - they are responsible for the correct position of the upper spine.

Exercise for the chest, arms and shoulders, including the abdominal muscles.

Sit on a chair or armchair, lean back (you cannot sit without support under your lower back). Look ahead and slightly up. The stick is pressed to the chest from above, the arms are bent and pressed to the body, the elbows are back. Straighten your arms forward in front of your chest, return them to their starting position. Straighten it up above you (you can lean back slightly and tilt your head), return to the starting position again. One approach - 20 such cycles.

Perform 2-3 approaches.