The most effective exercises for the latissimus dorsi muscles

How to pump up your back muscles at home without exercise equipment

There is an opinion that you cannot achieve good results by training at home or on a regular sports ground. This has been mentioned more than once in sports magazines, but there are also many examples of the effectiveness of such activities.

The desire to succeed in pumping up the back muscles and the inability to train in a sports club for one reason or another is a powerful incentive to achieve this goal at home.

In principle, such activities do not require special motivation, since the result speaks for itself:

• a strong back eliminates any problems with the spine, and if it is healthy, then all systems of the human body work like clockwork;
• during training of this large muscle group, subcutaneous fat is burned and the amount of energy expenditure of the body increases;
• A V-shaped figure is formed due to the development of the latissimus dorsi muscles, and both men and women dream of having such a silhouette.

Features of performing exercises with dumbbells

Back exercises with dumbbells should be performed with proper technique, otherwise there is a high risk of injury. It is unacceptable to use this sports device if you have pathological problems with the spine or injuries, as this may provoke a worsening of the condition. Beginners use them at home with caution, and in the first months of training they should give preference to training where only your own weight is involved.

When choosing dumbbells as the main tool, you must follow the following rules:

• All approaches, in the absence of sufficient experience and physical training, are carried out under the supervision of specialists. If classes take place at home, you should make sure that the technique is strictly followed, since the load on the back can be dangerous and cause injury.
• Classes should be carried out systematically; regularity is important to achieve results. In this case, the load increases gradually; it is better to start using half a kilogram dumbbells at the start, especially for girls.
• A set of exercises involving the use of dumbbells should be aimed at developing all muscle groups, especially if it is performed at home. It is advisable to contact a specialist to draw up an individual program.
• Dumbbells can be combined with other sports equipment as the load on the muscles increases, for example, weights. But this should be done only if the muscles are already accustomed to the existing load, and they need to be “surprised”.
• It’s worth starting any activity to strengthen your back muscles with a good warm-up. A sudden load on unprepared muscles can lead to tears and microtraumas. It costs 7-10 minutes to warm up, only after that you can proceed to perform the usual complex. Warm-up is needed both in the gym and at home.
• When working with the muscular corset of the spine, you cannot use the same exercises with dumbbells. Otherwise, the muscles will remain underdeveloped, and this is where the high risk of injury will remain.

Before choosing a suitable training program, you should decide on the desired results and the main muscle groups that you want to work. This will allow you to correctly form the complex and regulate the load and its gradual increase. If you don’t have confidence in your own abilities, at first you should only practice under the supervision of a professional trainer, do not hesitate to ask him questions and clarify doubtful points.

Is it possible to achieve such results at home?

Training at home is definitely effective, as proven by many examples. Of course, it cannot be said that there is no difference between intense home workouts and training in the gym. However, achieving visible results by training at home is an entirely achievable goal.

Why do gym sessions give more significant results? The fact is that progression and growth are determined by increasing the load on a muscle group, and this requires a regular increase in working weight. It is almost impossible to ensure that you have different types of free weights available at home that you can use for exercise.

It should be noted that only experienced athletes who have been training for at least two years can constantly train with heavy weights. But at the start, in order to pump up your back and achieve a beautiful silhouette, training at home is quite enough.

Features of training for men

Exercises with dumbbells for the back for men also require compliance with a number of rules and recommendations. Only in this case will they give the expected result. Features of the approaches:

• The most common mistake among men is the desire to immediately take on too much weight. This leads to injuries, strains of the broad muscles, and small muscles, but does not contribute to the strengthening or development of the back.
• The established technique should be strictly followed, starting from the first workout. Dumbbells should be selected depending on your physical fitness, even if you need to start with a sports equipment of 0.5 kg. The load is increased gradually when the muscle corset is ready for it.
• The first classes include three sets of 10-15 exercises while the body adapts to them. For some, this is an increased load and requires starting with two approaches. The main thing is not to rush to increase it, so as not to harm your health and not hurt your back.
• If there have been injuries in the past, it is better not to load this area at all or to do this only with the permission of a doctor with a minimum weight of dumbbells.
• You constantly need to surprise your muscles by choosing different exercises for them using dumbbells.

If during the training process you feel a surge of strength, and you feel like your back muscles are working well, then everything has been done correctly. The development of dizziness, nausea, and severe pain is a reason to consult a doctor and completely stop exercising.

Back exercises with dumbbells require strict adherence to the established technique, since, in addition to benefits, they can cause health problems. Particular care must be taken when practicing at home. The selected complex should take into account general physical fitness, the presence of health problems, age and the result that you want to get in the end. Only in this case will it be effective.

Home workouts: basic principles

By adhering to the following basic rules, you can achieve significant results by training at home:

1. Regularity of training – no more than twice a week. This is the best option, since fewer sessions will not allow you to achieve a noticeable effect, and more is pointless, since the muscle group needs time to recover.
2. At the initial stage and until the ability to feel each tense and involved area appears, the exercises are performed in 3 approaches, each of which includes from 12 to 15 repetitions. Subsequently, with the acquisition of the above skill, you can move on to training until “failure” - the approaches are performed as many as you can and one or two more repetitions on top, which is called “with all your strength.”
3. You should not start training straight away with strength exercises, as this can lead to injury. No workout should be complete without a preliminary preparatory stage - warming up and joint warm-up.
4. Due to the fact that muscles have the ability to get used to the plane and nature of the load, it is advisable to alternate training programs.
5. Each lesson begins with basic exercises (one or two are enough), during which two or more joints are involved. At the end of the workout, do one or two isolation exercises (working one muscle, one joint).

Training program

Training program No. 1

To build the latissimus muscles, several basic exercises are used, one of the most effective is dumbbell rows. In the process of performing it, both halves of the back are worked out, while the weaker half works without the “help” of the stronger one.

Starting position: legs slightly bent at the knees, lower back arched, body lowered 90 degrees, dumbbells in hands, elbows pointing up along the body. The dumbbells are raised to the maximum connection of the shoulder blades, then slowly, stretching the muscles, lowered down to the original position.

Another effective exercise is traditional pull-ups. Hanging on the bar: straight grip, palms positioned slightly wider than the shoulder joints. Pull yourself up so that your chin is parallel to the bar, then lower yourself down, while your elbow joints should be fully straightened.

It is important that the bar is not clasped with your thumbs, otherwise a partial redistribution of the load on the biceps will occur.

As an isolating exercise to complete the workout, a dumbbell row with one arm in support is recommended. Starting position: one leg is straight (supporting), the second should rest on the plane with a bent knee. Take the dumbbell in the hand that is on the side of your straight leg, resting on your other hand, with your palm located under the shoulder joint.

1. The back with an arched lower back is held parallel to the floor, the dumbbell rises up in the same plane with the body until the peak contraction of the muscle.
2. Return to original position.

Training program No. 2

If we compare basic exercises in terms of their effectiveness for working out the back, then one of the best is the deadlift. During its execution, the thigh biceps and buttocks are also worked out.

This exercise, supplemented with work with dumbbells, is an excellent option for women and beginners. The training begins, as always, with a warm-up and warm-up.

Take the starting position: back with an arched lower back, legs slightly bent at the knees and positioned shoulder-width apart, take dumbbells and lower your arms in front of you.

1. The tilt is performed slowly until the body reaches a position parallel to the floor. In this case, the dumbbells are in close proximity to the body.
2. Take the starting position, the body should be fully straightened.

In order to deeply work the lower part of the latissimus muscles, close-grip pull-ups are used, which have slight differences from the classic version. The difference lies in the position of the palms on the bar - the position should be so close that the tips of the thumbs touch each other.

At the end of the workout, isolation exercises are performed. Hyperextension is suitable for home training, and a special exercise machine can easily be replaced with a hard sofa or other hard surface that can provide a comfortable position for the pelvis and legs.

The main task is the possibility of free movement of the body up/down and good fixation of the legs. When this issue is resolved, you need to place your palms behind the back of your head, and lower your body with an arched lower back to the lower limit, and then smoothly rise up to the maximum level with a flat back.

Back exercises with other equipment

It is not always convenient to purchase heavy dumbbells for home. First, they need to find a place in the apartment. Secondly, heavy dumbbells are quite expensive equipment. In this case, you can purchase more compact equipment. Various expanders and elastic bands are no worse for strengthening muscles compared to dumbbells.

What can you use to train your back besides dumbbells:

• expander (ideal for training muscle groups of the upper body)
• elastic band (both for training all muscle groups and for stretching)
• rubber loops (great equipment for strength training, especially if you have comfortable furniture or a horizontal bar for fastening)
• fitness bands (more suitable for legs and buttocks, but can also be used for the upper body)
• fitball (especially good for strengthening the back and muscle corset)

Follow the links to read a more detailed description of the listed inventory. It is important to note that all these items are very affordable and do not take up any space in the apartment (except for the fitball when inflated). Therefore, you can safely buy a set of expanders and elastic bands of different resistance, placing them on a shelf.

Top 20 women's SNEAKERS for fitness

Back exercises with elastic band

1. Stretching the tape behind your back

2. “Butterfly”

3. Diagonal stretching of the tape

4. Horizontal pull of elastic band

5. Belt pull

Back exercises with an expander

1. Resistance band row for the back

2. One-handed resistance band row

3. Bent-over criss-cross row

4. Horizontal thrust

5. Stretching the expander

Back exercises with rubber bands

1. Vertical traction

2. Horizontal thrust

3. Pulling your arms to your chest

4. Stretching rubber loops

5. Shrugs

Back exercises with fitness bands

1. Band row for the back

2. Pull the elastic band to the chest

How to quickly achieve results?

Taking into account the following nuances and strictly adhering to the listed rules, you can significantly increase the effectiveness of home training and quickly achieve the desired results.

• At the end of each training session, do not forget about stretching exercises. We must not forget about this point, as it is important for muscle development. Stretching also allows you to minimize the discomfort that occurs due to heavy loads.
• Increasing loads should be done by increasing the working weight, and not by increasing the number of repetitions in the approach.
• The issue of nutrition is fundamentally important. The diet of a training person should consist of 50% complex carbohydrates, 30% protein, and the remaining share is red fish, vegetable oils, and nuts. In building muscles, quality nutrition plays a vital role.

The effectiveness of home training depends on a person’s determination and self-organization, the correct approach to exercise, mandatory regularity and patience.

Features of working with dumbbells for women

Dumbbells are often used by women to work out problem areas on their arms. Such sports equipment is easy to use and allows you to achieve the desired result in a short time. But performing the approaches requires compliance with a number of rules. Exercises with dumbbells for women are performed taking into account the following:

• It is important not to overdo it in training, especially in the first couple. Therefore, it is recommended to exercise with dumbbells no more than 2 times a week.
• You should always start with minimal weights, gradually increasing the indicator.
• The best exercise for girls with dumbbells is the deadlift, aimed at working the broad muscle, strengthening the muscles as a whole and obtaining an aesthetically attractive relief.
• Beginners should do no more than three approaches, each including up to 10 exercises.

If after training you feel very tired, even weak, then the intensity and load should be reduced. Otherwise, it will not be possible to achieve a high-quality result in the end.

How to pump up your back with dumbbells

A wide, sculpted and pumped back is the pride of any man. After all, as you know, behind a wide back, like... Although in fact, a properly pumped back will allow you to maintain correct posture and protect your spine.

In this article we will tell you how to pump up your back with dumbbells. Dumbbells are an excellent and effective tool for pumping up the back, since people have different arm strength and therefore the load on them is different and individual.

And it’s more convenient to work with them than with a barbell, for example, in those in which you need to use your hands alternately or light weights. Therefore, if you have a couple of dumbbells at home, then you can achieve good results and pump up your back muscles with dumbbells without even visiting the gym.

What dumbbells are suitable?

If you want to pump up your back at home, then the ideal option would be collapsible dumbbells weighing at least 15 kg .

For starters, this will be quite enough. This weight will be enough for a beginner to do any back exercise with dumbbells.

Why collapsible? Yes, because for different exercises you will need dumbbells of different weights, because some exercises will be easier for you, while others will be harder.

Plus, with collapsible dumbbells, you'll be able to add more weight until you run out of plates.

Back anatomy

The back muscles are paired and are divided into:

Superficial muscles are located in 2 layers. The first layer consists of the trapezius and latissimus muscles. The second layer is the levator scapulae, rhomboid and serratus muscles.

Exercises to pump up your back with dumbbells

Shrugs with dumbbells. An effective exercise that will help you pump up your back with dumbbells, where the trapezius muscle is worked. Take dumbbells in your hands, palms facing each other, stand straight. Feet shoulder-width apart or slightly wider. As you inhale, raise your shoulders. At the top point, pause and tense your muscles. As you exhale, lower your shoulders.

Bent-over dumbbell row in one hand. A great exercise to build your latissimus dorsi muscle with dumbbells. Lunge forward with one leg and rest your elbow on your knee.

Hold the dumbbell with your other hand and begin to pull it towards your thigh, keeping your back straight and horizontal throughout the exercise. At the top point, the elbow should be slightly higher than the shoulder. Don't lower your head.

Bent-over row of two dumbbells to the waist. Another exercise that will allow you to pump up the latissimus dorsi muscle with dumbbells. Stand straight and arch your back slightly. Place your feet shoulder-length, you can bend your knees a little. As you exhale, pull the dumbbells toward your waist.

At the top point, hold for a few seconds, bringing your shoulder blades together as much as possible. Exhale, return to the starting position. When performing the exercise, your gaze is directed forward. If you find it difficult to hold dumbbells with an overhand grip, hold them parallel to each other. The weight of each dumbbell should be less than the weight of the dumbbell with which you perform one-arm rows to the waist.

Pullover with dumbbells lying on your back. Lie on a bench perpendicularly, with your feet on the floor, feet shoulder-width apart. Looking upward, grab a dumbbell with both hands. Raise the dumbbell above your chest with your elbows slightly bent. As you inhale, slowly lower the dumbbell behind your head.

Hold at the top point for two to three seconds and, as you exhale, return to the starting position. Do the exercise without jerking and do not use too much weight on the dumbbell, otherwise this may lead to injury.

These exercises for the core muscles of the back are quite sufficient. All exercises should begin with a warm-up. But remember, before each workout, the muscles must be rested.

Follow a daily routine; you not only need to train at the same time, but also eat and go to bed. Now you know how to pump up your back muscles with dumbbells. We wish you to achieve the desired results!

When can I expect results?

If you train hard and constantly increase the working weight to give your muscles stress and an impetus for growth, the result will not be long in coming and within a month you will be able to feel that your elbows are smoothly moving apart.

But the result will only be provided that, along with training, you eat so much that the shelves with buckwheat and chicken breasts in all supermarkets in the city will be empty.

If you eat like an anorexic sparrow, then you won't get a strong back.

Basic principles of proper nutrition

Strict diets designed to lose excess weight significantly harm the body. Refusal of certain foods and a sharp decrease in the energy value of food allow you to lose weight quickly, but disrupt your metabolism.

That is why, after returning to the usual diet, there is a rapid increase in body weight, digestive problems and systemic disruptions in the functioning of the body. In addition, prolonged malnutrition leads to a deficiency of vital microelements and vitamins. To lose weight correctly, you must adhere to the following rules:

• Eat a varied diet. The diet must contain both proteins and fats with carbohydrates, as this will help maintain a balance of macro- and micronutrients. At the same time, the daily energy value of food should not exceed 1200 and 1600 kcal for women and men, respectively.
• Maintain the correct proportions of fats, carbohydrates and proteins, while simultaneously increasing the consumption of vegetables (both fresh and thermally processed). This group of foods gives the body a lot of vitamins and fiber, which not only normalizes the functioning of the gastrointestinal tract, but also cleanses it.
• Reduce the proportion of fast carbohydrates in the daily menu to a minimum. They provide the growth of fat deposits and provoke diabetes. Sugar, various desserts and sweets must be replaced with fruits.
• Limit your fat intake. It is not advisable to completely abandon them, since both vegetable oil and butter contain various valuable micronutrients. However, it is better to replace fatty meats or fish with lean ones.
• Consume enough fermented milk products. They are rich in calcium necessary for the body and contain a lot of protein, but you need to choose kefir and cottage cheese with a low fat content.
• Follow the regime. Rare and heavy meals lead to a slowdown in metabolism. To speed up your metabolism and activate the process of losing weight, you need to eat small portions every 3-4 hours. This will also reduce the volume of the stomach and speed up the onset of the feeling of fullness.
• Reduce the amount of salt you consume. There is already enough of it in food, and excess sodium chloride leads to many diseases.
• Cook correctly. That is, completely abandon frying foods in favor of stewing and steaming.
• Avoid alcohol. Alcohol is a source of “empty” calories, especially if you combine libations with large meals.
• Drink plenty of fluids. Priority should be given to clean water, tea and coffee without sugar, as well as natural juices and berry compotes. In the latter case, sugar should be replaced with artificial sweeteners.

The listed principles must be adhered to constantly, then the excess weight will quickly go away and is guaranteed not to return. Dietary restrictions do not mean a complete renunciation of gastronomic pleasures. The sample menu with recipes below allows you to eat very varied and tasty.