The back muscles are one of the most important muscle groups in the entire body. They are the ones who hold the body in an upright position, participate in breathing, are responsible for turning, lifting the body, and much more. It’s unlikely that anyone will argue that a wide back is every guy’s dream. Many girls agree with this, because it’s not for nothing that there is an expression “behind his back, like behind a stone wall.” Thus, exercises for the width of the back are very diverse and it is worth highlighting those that are most effective. More on this below.
Pull-ups (wide grip)
Pull-ups on the bar can be considered one of the simplest, but at the same time the most effective exercises for the rapid development of the latissimus dorsi muscles. The technique itself is simple - grab the horizontal bar with your palms (direct grip), which are located slightly wider than your shoulder level. To keep your feet off the ground, bend your knees. Then pull yourself up so that your chin is above the bar. Hold this position and slowly lower back down. Try to work only with your back muscles - without jerking.
Why is spinal muscle spasm dangerous?
It would seem that if, having gotten used to the tightness of the back muscles, we do not feel any discomfort, why pay attention to it?
But the fact is that a sudden movement or a slight draft with tense muscles can cause a reflex spasm when the tightened position of the muscle persists for a long time.
And here it will no longer be enough to lie quietly to relax. After all, a spasm that lingers for a long time also affects the spine.
The intervertebral discs are compressed, which in turn leads to pinched nerves and the development of severe pain.
“Bulging” of the intervertebral disc causes spasms of the intervertebral muscles.
In this way, the body tries to protect this area, but as a result, due to constant tension, not only the nerves, but also the blood vessels are pinched.
If we add up all the problems that arise due to muscle tension in the spine, we get:
- Spinal curvature and posture problems
- Chronic fatigue syndrome
- Disturbances in the functioning of internal organs (most often these are disorders of the gastrointestinal tract - colitis, enterocolitis, chronic constipation, etc.)
- Neuroses (panic attacks, vegetative-vascular dystonia, anxiety, irrational fears, etc.)
- Cardiovascular problems, including arrhythmia or blood pressure problems
Bent-over barbell row
You will need a medium length bar. Place weights on it that will allow you to lift the barbell no more than 12 times. So, the barbell lies on the floor - bend over and grab it with your palms turned towards you (at shoulder width). It is especially important to keep your lower back straight in this exercise, otherwise you may strain your muscles. Without changing the tilt of your back, lift the barbell to your waist and smoothly lower it to the floor. At the same time, the elbows “look” to the sides.” Then, without pausing, begin performing a new repetition. If it’s hard, then it’s better to take lighter weight pancakes. You need to do it without jerking.
Deadlift
The deadlift is one of the famous three main basic exercises. And absolutely not in vain - it will not only allow you to pump up your “wings” well, but also perfectly strengthens your lower back, leg muscles and buttocks. It is considered one of the hardest exercises. To perform it, you will need the same medium-sized bar and weights. The barbell is on the floor. Grasp it with an overhand grip (palms facing you) and slowly return to the starting position, completely straightening your back. Make sure your back line is completely straight. Once level, smoothly lower the bar to the floor. In this case, it is allowed to bend your knees slightly.
How to pump up your lats
There are two types of wing loading:
1 Developing muscles in width. 2 Developing muscles in thickness.
There are separate exercises for each of these groups. It is worth remembering that wings are a fairly large muscle group, and to work them effectively you need to include exercises from both categories.
The lats are located on the back and occupy a significant part of it. This means that by performing basic back exercises such as deadlifts or bent-over rows, you will develop this muscle group. But there are others who purposefully develop wings.
Lat exercises to develop width are performed in the vertical plane. These include all types of pull-ups and vertical rows.
To develop thickness, use various types of dumbbell rows in an inclined and standing position, barbell rows and lower pulleys .
For width:
Upper block pull
For this exercise you will need an appropriate machine with an upper block (the bar is located above the seat). The lat pulldown itself is an excellent alternative to pull-ups on the bar. So, sit facing the machine and clasp the bar with your hands (slightly wider than shoulder level). Move your back back slightly so that there is a slight slope away from the machine, and smoothly pull the bar towards your chest. Try to work with your back, not your hands. Then return to the starting position. Perform movements without jerking or swinging. But this is not all the exercises for back width that you should know.
One-arm dumbbell row
You will need a small horizontal bench. Place one knee on it, then bend down and rest your palm on the edge of the bench. The second leg is completely straight, and there should be a dumbbell in your free hand (palm facing the body). Inhale and raise your elbow as high as possible, bringing the projectile to the level of your body. Then smoothly return your hand to its normal starting position. In this case, the elbow should move strictly parallel to the line of the body without any deviation to the sides. Exhale as you lower your arm. The exercise should be performed alternately for both hands.
You should choose for yourself 3-4 of the most suitable exercises described above and start training. During one session, do 4 sets of each exercise 9–12 times. And remember the correct technique. Good luck!
We pump up our back in the gym and at home
Exercising at home requires more time from you. The emphasis is on working with your own weight. However, you may also need some sports equipment: dumbbells, horizontal bar. This way the result is achieved much faster.
Read: How to warm up before training
Video: Pumping up your back in the gym
Training program for pumping up your back at home
| Exercises | Sets | Repetitions/Time |
| Deadlift | 3 | 12 |
| Exit with a jerk | 3 | 10 |
| Pull-ups | 3 | 12 |
| One arm bent over row | 3 | 15 |
| Hyperextension to do at home | 3 | 15 |
| Pushups | 3 | 15 |
| Raising your shoulders up (Shrugs) | 3 | 20 |
Deadlift
The exercise uses all the muscles of the body. It is best to start training your back muscles with deadlifts.
Technique:
- Stand up and straighten up. Take some weights. If it's a bar, use a wide-handed reverse grip. You can use dumbbells or bottles filled with something. Direct your gaze forward.
- Take a breath. Rise up until your back is straight.
- Exhale and lower yourself to a half-squat position. Don't arch your back, breathe correctly.
Exit with a jerk
Don't be alarmed when you feel that the exercise is quite difficult. Later it will become familiar to you, pumping your back will bring pleasure.
Read: Effective exercises for the back
Performance:
- Hang from the horizontal bar. Rock a little with your leg movements.
- Pull yourself up with your hands, making a sharp rise over the bar due to swinging legs.
Exit with a jerk
Pull-ups
Read: Training programs for pumping up the back
Performance:
- Hang from the bar. You need to grab it so that the distance between your palms is greater than the width of your shoulders. There is no need to wrap your thumb around the horizontal bar.
- Slowly pull yourself up. Watch your posture. The chin will become parallel to the horizontal bar.
- Lower yourself so that at the bottom of the exercise your shoulders and elbows are straight.
Pull-ups
One arm bent over row
It is possible for men to perform the exercise without focusing on anything.
Performance:
- Stand up straight. Place your palm and leg bent at the knee on some surface. Bend your lower back slightly. Lean your body forward slightly. The leg remains on the floor in a slightly bent state. Take weights with your free hand: a dumbbell or a bottle of water or sand.
- Pull weights up to waist level. Make sure to keep your elbows close to your body.
- Return to the starting position. The back muscles will stretch.
One arm bent over row
Hyperextension to do at home
The safest exercise to train your back at home. If you want to complicate your task, men can pick up weights.
Read: Exercises for the upper back
Technique:
- Lie down on a flat and hard surface (sofa or table) with your stomach down. Secure your legs with a large backpack or other weight. Place your hands behind your head. If you have a partner, ask him to sit on top of your legs.
- Raise your body. Fix yourself in an achievable position. Don't bend your lower back too much. All movements are made smoothly. The gaze is directed forward.
- Lower yourself to the starting position.
Hyperextension to do at home
Pushups
Concentrate on your posture. Tighten your stomach to avoid tilting your back forward. If the exercise is difficult for you to do, do push-ups with emphasis on your knees, and spend time on the plank.
Pushups
Raising your shoulders up (shrugs)
The exercise is aimed at working the upper back.
Read: A set of back exercises with dumbbells for men
Performance:
- Starting position – standing. Take dumbbells in straight arms.
- Perform shoulder lifts. Pay attention to your posture.
Raising your shoulders up (shrugs)
Number of approaches and repetitions
Do each exercise an average of 15 times in 3 sets. Gradually progress the load by increasing the number of repetitions.
Useful tips for training your back at home
- Take time to warm up before performing the main set of exercises. Run in place and jump for 5 minutes.
- Gradually increase the load by choosing a weight and doing as many reps and sets as possible.
- Train three times a week. But don’t forget about breaks: muscles, joints and ligaments need time to recover. Exercise in such a way as to load all groups of back muscles.
- Adjust your diet. Eat foods containing protein: lean fish, cottage cheese, eggs. Eat porridge: it contains carbohydrates. Eat often, but in small portions.
- Try to sleep 8 hours a night. This time for sleep is enough to produce the hormone necessary for muscle growth.
- Finish your workout with stretching. This will relax the muscles being trained.
Read: Quadratus lumborum exercises
