Back exercises in the gym

It is difficult to pump up a relief V-shaped back without a simulator. Basic and targeted exercises will make it wider and more massive. Do a back workout in the gym using different exercises, alternate them, and then the result will come in the form of a wide back for men and fit for women.

Strength practice involved in the process back extensors, buttocks, quadriceps. Participating: biceps femoris, semitendinosus, semimembranosus, forearms. The technique stimulates the growth of the trapezium more than it loads the lats, but it perfectly strengthens the rectifiers. We work with pancakes in 20 kg.

1. Feet wider than the pelvis with a turn outward.
2. We hold the bar with a pronated grip next to the body. In the initial phase, it literally glides over the legs. Shoulders over the projectile, the look is directed upwards.
3. Slowly, we squat deeply, stand up. After the projectile passes the knees, straighten the body, bring the shoulder blades together.

Bent over pull

Gives volume lateral muscle, pumps large round, diamond-shaped, trapezium.

1. We take the bar with a direct grip with a slight inclination. The lower its angle, the more actively the latissimus dorsi work.
2. We lean forward and with our elbows pressed we pull the projectile to the body.
3. At the top, strains the shoulder blades, lower.

• Men: 10 x 9, weight 20 - 40 kg;
• girls: 8 x 3, weight up to 20 kg.

Pull-ups in Smith

They are . Accent- the latissimus dorsi. Additional- dorsal delta, trapezium, diamond-shaped, large round, biceps. The practice is similar to pulling from the lower block. It is shown to those who are not friends with the horizontal bar, avoid loading the spine.

1. Grip in the center of the abdomen. Lie down with a straight grip.
2. Legs stretch forward with emphasis on the heels.
3. We raise the sternum to the bar, after a pause we lower the torso until the arms are straightened. The task is to touch the crossbar.
4. We relax the muscles at the bottom point and with a delay at the top.

Minimum 10 pull-ups. Girls split the required amount for 2 sets.

Bent Over Row in Smith

Basic technique for pumping latissimus dorsi, large round, biceps, trapezius, rhomboid muscles, rectifier of the back.
The essence of technology- full reduction of the shoulder blades.

1. IP - bent legs on the line of the shoulders, the torso protrudes forward, look at the top.
2. Grab the bar with an overhand grip.
3. Squeeze on straight arms. Depending on the position of the hands, the load is focused on different areas of the back.
4. We bend at the waist almost to the parallel with the floor. Griff gets his knees out. Keep your back in tension until the end of the set.
5. Moving the elbows back, with the lateral muscles we raise the projectile to the center of the abdomen. We hold the load with our forearms.

Hold the lats in a peak contraction of 2 seconds.

We lower the projectile under control. After each take, put it on the floor. With large weights, we use gymnastic belts.

T-bar Row with Variations

Muscles: lateral, trapezoid, rhomboid, large round, dorsal deltas, two-headed bundles.
The best technique for a V-shaped tapered back. We string pancakes on one side, rest the opposite end of the neck against the wall. Large discs interfere with work. It is better to choose thick weights with a smaller diameter. Alternative- several weighting agents of 10 kg.

1. We pass the rod between the legs, we take it with a wide grip closer to the disks.
2. Straight back, keep the stomach in static tension.
3. With the muscles of the back (not the biceps), we pull the discs towards us to the chest. It is important to keep your elbows pressed to you.
4. At the top point, we freeze in a pause, lower the load. In the lower position feels a muscle stretch.

Reclining pull. The technique is identical, only the chest is pressed to the plane of the simulator. Relevant for athletes with a problem lower back.

Projectile thrust with a neutral grip. We cling symmetrically to handles with a closer arrangement. We work according to the scheme.

• Girls: weight up to 15 kg, 13 x 3-4 sets;
• men: 25 kg, 15 x 4.

Detailed video about the T-bar pull:

Top block pull

Purposeful exercise with a load on latissimus, brachioradialis, two-headed arms, large round, rhomboid. The scapular zone of the back is worked out as much as possible.

1. We sit down, hips under the roller, feet on the line of the shoulders rest on the floor.
2. With an upper grip, we hug the bar with our palms. The elbows are bent, the forearms are symmetrical, the head is slightly lowered, the gaze is fixed.
3. With the shoulder blades flattened, we pull the rod behind the head until it touches the back of the head, we unbend our arms.
4. In the process, we make arcuate movements with our elbows towards the body.

Performance features of this exercise for the back in the gym for men and women:

• The cable is always in a vertical plane.
• We pull the elbows along one trajectory.
• We must not allow only the hands to work.

With the right technique, the entire back is evenly loaded. It is enough to lose weight and the sensations in the body will become different
For muscle growth enough 9 times. We perform exercises with different handles.

The quality of the study of the latissimus dorsi depends on the length of the grip, the position of the wrist.

Isolating for the lateral muscle.

1. We sit on the adjusted seat. In the process, the brushes should be at waist level.
2. We strongly pull the handles to ourselves with pressed elbows.
3. Only the back works. We do not take the body back.
4. We return the hands to the IP, immediately repeat.

• Girls: 12 x 3;
• men- 15 x 3-4.

Purposeful exercise for the development of trapezium.

Actual rod with a curved neck, which allows you to avoid pressure on the groin.

1. We put on a safety belt webbing or hooks. The feet are narrower than the shoulders, the hands are wider.
2. With the shoulder blades flattened, we remove the neck from the rack, wrapping the thumb around the base towards ourselves.
3. First, we lower the shoulders down (the trapezium is stretched), then we pull it up, trying to reach the ears. To engage muscle fibers in the process, we work with our shoulders in a circle.

Shrugs behind the back

Active: upper part of the trapezium, lateral. Difficult practice done with light weight.

1. Set the bar at the bottom of the power rack so that the neck is above the knees.
2. We turn our backs to the simulator. We put the feet already in the line of the hips, the arms are wider.
3. We strain the back, pull the chin up, connect the shoulder blades.
4. We straighten the body, then we proceed similarly to the previous technique.

Shrugs lying down

Accent: chest, trapezius, deltas, forearms.

1. We perform in a power frame on a flat bench.
2. We fix the limiters 10 cm below the virtual line that forms when the arms are straightened.
3. With palms down at shoulder width, we take the base, remove it from the stop.
4. We straighten the back pressed to the bench, tear off the shoulders from the surface.

• Men: weight up to 30 kg, 15 x 34;
• women: total weight - 15 kg, 13 x 3.