Exercises on the widest back muscles

Exercises on the widest back muscles for rapid progress

Greetings! Today, let's talk about exercises on the latissimus muscles of the back. We will analyze the work in the hall, at home, as well as with dumbbells, a barbell. As a result, you will get the most effective exercises and understand how to pump up the back muscles without consequences for the body.

A beautiful and inviting back for any bodybuilder is a sign of pride. It is impossible to win the competition without spending enough time pumping this part of the body. Earlier we already talked about strength exercises for the back, but the main emphasis was there on training at home.

The widest back muscle occupies the lower back. Scientists say that it came to us from primates, which tightened their bodies on branches, and now its main function is to help pull the hand back and rotate it inward. Also acts periodically as an auxiliary muscle during breathing.

Then you will learn about exercises for training in the hall.

Many people have a question: how to make yourself a broad back. To do this, you need to pay attention to the development of the widest muscles. Their upper part forms the width of the back and its strength. There are a lot of different exercises for this group of muscles, and we list the most effective ones:

Thrust horizontal in block simulator

Exercise requires a special simulator. And it's great if there is one in your room. Stimulated growth of the lower part of the "wings largely responsible for the width of the back. It is necessary to sit down to the bottom block, barely bending your knees and resting your feet on the platform.

Hold the handle and lean back. When performing the exercise, the chest should be straightened and perpendicular to the ground.

After inhaling, pull the handles to the stomach. In this case, the elbows should be wound as far as possible by the shoulders.

When returning to the home position, you should exhale.

Thrust dumbbells with one hand

A good insulating exercise that strains the latissimus muscles. The left and right parts are worked out separately, which allows correcting disproportionately developed latissimus muscles. Such cases are quite common.

The dumbbell needs to be taken in hand by a straight grip. Stand in front of the bench and put one knee on it. If you follow the approach with your left hand, then you should lean your right foot on the bench. The left one can hardly be bent at the knee, while bending, the body must be parallel to the ground.

With your free hand, lean into the bench. Particular attention should be paid to the back: it should be even and barely bent in the lower back (like when performing deadlift or squatting).

Then follow the exercise with the other hand.

Thrust rod rod in slope

The basic exercise, it perfectly works the middle part of the back, helping to achieve the desired width. At performance also trapezius muscles of a back work. Keep the body parallel to the ground, keep the waist in tension as in the previous exercise, watch for a flat back.

Take, with a straight grip, the arm bar is positioned slightly wider than the shoulders. The legs are slightly bent at the knees. In the initial position, the arms below are straightened at the elbows.

Slowly lift the bar to the stomach, maximally cutting the shoulder blades. At the top, hold the bar for a few seconds and straighten your hands to the starting position.

Vertical traction block to chest wide grip

Another great exercise on the back, requiring a block simulator. Confidently fix your feet, resting your hips on the rollers.

Grab the neck and pull to the chest, the force should be just the movement of the blades. Keep track of this.

Pull the neck to the chest and, having sustained some time, return to the initial position.

Pulling on the crossbar

The most effective exercises, which do not require any special shells and simulators. The technique of pulling is known to all.

The main thing, make sure that the movement is carried out due to the efforts of the blades. Technique is more important than quantity: make fewer repetitions, but slowly, excluding jerks.

Effective pull-ups to both the chest and the head.

Now you know how to swing the latissimus muscles of your back. But this is only part of the great work that is still ahead. More details on how to gain muscle mass, pump the shoulders and legs proportionally with the trunk you will learn from this course.

And now watch this video. In it you will learn how to quickly inflate the wings

Also be sure to read on our blog about a complex of strength exercises for men or about strength exercises for women at home.

A source: http://bizon-1m.ru/uprazhneniya-na-shirochayshie-myshcy-spiny

Exercises for the widest back muscles

These muscle tissues are superficial, they occupy almost the entire lower dorsal part. The upper tufts of such muscles are partially covered by a trapezius muscle.

They participate in bringing the human shoulder to the body, rotate the arm and pull the arm back. For the widest dorsal muscles, you can do exercises in the pool, at home or on the horizontal bars.

Simple exercises for the widest dorsal muscles

Various exercises for the wide back will tell you how to maximize your back pressure:

1. One of the most suitable exercises for the widest dorsal muscles is regular pull-ups that have an incredible potential, because their value lies in the following - they as a basic exercise involve a variety of muscle group. Nevertheless, these loads remain very heavy exercises. After them, the appearance of muscle pain is not excluded. If you have a bar or a bar, then such exercises for the widest back muscles can be performed at home. In order to properly and effectively perform pull-ups, hang on the crossbar, hands at this time are in a relaxed and straightened state, and then start pulling.
2. The traction of vertical blocks is an accented and easy exercise. Position yourself on the seat so that the top equipment and vultures are installed in front of the chest. In the initial position, the shoulders must be raised, and the arms and body fully straightened, rest your feet, and with the seat and special rollers, fix the hips. Its craving is to begin with the fact that it will be necessary to reduce the shoulder blades, then the elbows will pick up this movement. Pause when you reach the level of the shoulders, then return the neck back.

Physical loads for the widest muscles using equipment

• To exercises for the widest dorsal muscles with dumbbells it is possible to carry loads with dumbbells in an inclination. The torso is parallel to the floor, the knees are slightly bent, the back is slightly bent. Dumbbells should be on the width of the shoulders. Take off the shoulder blades, and pull the dumbbells to the abdomen along the arc. Also in this exercise, hands with dumbbells can be planted in the sides.
• Gantry thrust with one hand. Put your feet together, the dumbbell is in your right hand, your left knee is on the bench. Lean forward, knee slightly bend, with your left hand rest on the bench. When pulling equipment up, hold it at the highest point of elevation. Exhale and lower the equipment.
• Thrust to the belt on horizontal blocks. This exercise concentrates on the lower dorsal part of the entire load. For an effective version, the use of bifurcated handles is used, which allow to keep the brush only in parallel. Rest your feet on a special platform, legs bend, now grab the handles and bend over. Gradually straighten the chest. Both hands must be straight. Take your elbows and shoulders behind your back.

Take the handle to the abdomen and return the handle to the initial state. Keep your elbows slipping along your sides and not moving forward.

Another effective exercise is pullover on the block. Such physical loads are used to make out the widest back muscles, as well as some pectoral muscles. It is best to use relatively light weight, since very heavy weight will reduce the level of stress on the latissimus muscles. Take the handle of the rope simulator with the usual grip and carry the thrust towards the hips, down. In this case, the shoulders remain in place without movement, and the arms move around the circumference. Any downward movement should be performed on exhalation.

A source: http://WomanAdvice.ru/uprazhneniya-dlya-shirochayshih-myshc-spiny

Basic exercises for weight gain

On the calendar, Wednesday, or more precisely, a pair of shoes, which means that today we are faced with a harsh technical note (or, more correctly, the next cycle) about basic exercises for mass recruitment.

Upon reading, you will learn which body movements with iron will best help in the construction of a massive back, and how the corresponding meatsonear training program should look.

So, if no one objects, let's start.

Basic exercises for recruitment of back mass. What are they?

For those who are not in the tank, I will immediately say that this is an innocent topic - the basic exercises for mass recruitment, has evolved into a whole series of articles. And in each new note we disassemble this or that muscular unit and find out how best, from a scientific point of view, to pump it out.

In particular, from the pen came out such best-sellers: [Basic exercises for weight gain], [Basic exercises for mass gain, biceps / triceps] and [Basic exercises for weight gain, shoulders / chest]. The next muscle group is the back.

And actually about it, we'll talk further.

It so happened that every person - personality 🙂 and everyone has their own preferences, Wishlist and nehotelki. And the latter concerns not only everyday life, but also the gym and those exercises (muscle groups) that a person trains.

So, if you look at the statistics (and she's stubborn), girls often try to correct the following parts of the body: the ass - gluteus muscles, hips and waist. No, of course, other muscles are being studied, but to a much lesser extent and far from reluctant.

As for the representatives of the male, here the priorities are: pectoral muscles, biceps, press. The rest (which is wrong to hide) is simply hammered, or they are worked out insofar as.

Of course, such a statement of the question - pumping the most representative parts of the body, it's wrong.

People simply chase fast results (quickly pump up a press or biceps to show them, say, on the beach) and do not think about the complex development of all muscle groups.

But in vain, because the cumulative and proportional development of muscular arrays depends on the athletic longevity and health of the athlete. Well, okay, let's leave these reflections for the next article.

I just wanted to convey that you can not only beat the muscles that look good and forget about the others, because they are all interconnected and contribute to raising the final weight of the burden.

It is from its functional characteristics and development that progress in such basic exercises depends as the deadlift, squats with the barbell, and they are known to best grow meat. Remember this, and never train one-sidedly.

So, the muscular atlas of the back is represented by the following muscles:

1. trapezoidal - encompasses a rhomboid and extends longitudinally from the occipital bone to the lower part of the thoracic vertebrae. Responsible for the thickness of the back;
2. Rhomboid - connects the scapula with the vertebrae of the upper back;
3. wide - also called "wings" and is responsible for the width of the back.

Before proceeding to the technical narrative, it must be borne in mind that the back muscles always work in agreement (that is, as such, no complete isolation occurs) when you pull, lift or carry weight. Therefore, the synergy effect (1 + 1 = 3) will always be present.

Actually, now let's consider the most effective exercises for trapezius and latissimus muscles of the back according to the results of electromyography.

№1. The widest muscle of the back - build yourself massive "wings." The best exercises with standard equipment.

• thrust of the upper block to the chest (PS1), narrow supine grip, deflection of the body back;
• thrust of the upper block to the neck (PN), grip on the width of the shoulders, vertical position;
• traction dumbbells in the slope (DB1), supine grip, hands next to the trunk, palms are frontal;
• thrust of the upper block to the chest (PS2), grip on the width of the shoulders, deflection of the body back;
• dumbbell draft in slope (DB2), neutral grip, palms facing the torso;
• thrust of the upper block to the chest (PS3), grip on the width of the shoulders, vertical position;
• thrust block to the body (CR), V-handle, hands close to the body.

EMG activity of exercises with standard equipment in comparison with the traction of the upper block to the neck is as follows.

A visual representation of the EMG activity data shows that the classic back exercises recommended by Joe Weider - the thrust of the upper block in the simulator (to the neck / chest) does lead to the greatest activation of the spinal-lateral muscle in trunk.

However, some Canadian co-founders of the International Federation of Bodybuilders did not find any significant differences in activation of the upper, middle and lower parts of the latissimus muscle of the back between different variations traction.

In other words, it is not possible to train the upper, middle or lower part of the latissimus muscle of the back, in isolation.

You can also draw another interesting conclusion - the use of chiting (a slight deflection of the body back) with the thrust of the upper block is actually beneficial for the latissimus muscle of the back.

In the classical literature it is usually recommended to carry out the thrust of the upper block strictly in a straight line - hands and torsos remain perpendicular throughout the entire amplitude of motion.

However, judging by the electromyography data, the body deflection is slightly backward (135gr vs.180) increases muscular activation of the widest back muscles11%.

Similarly, the dumbbell pulls in the slope with a supine grip.

We go further and now consider ...

№2. Masson exercises for the latissimus muscle of the back.

To such it is possible to carry:

1. pulling to the neck (behind the head), a wide classic grip;
2. pulling up to the chest, wide back grip;
3. pulling up to the chest, a wide straight grip;
4. pulling up to the chest, a narrow straight grip.

EMG-activity of various variations of pull-ups to the chest in comparison with pulling a wide grip to the neck looks like this.

As you can see, a wide grip (which is very unnatural when pulling by the head) ensures the greatest activation of the widest muscles.

Therefore, it is pulling a wide grip on the head is the best massaboard exercise for the widest muscles of the back.

In addition, it is interesting that pulling up a wide back grip to the chest and pulling up a classic grip, are on the second and third places (-13%and-19%less EMG activity than with pull-ups for the head) among the list of best exercises. It is also important to remember that when pulling a narrow grip, most of the load from the back is taken away from the biceps.

Well, the best exercises for the broadest we have considered, we go further, and now it's in the queue ...

No. 3. Trapezius and rhomboid muscles - add thickness to the back.

I would like to start with a little technical peculiarity, 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 the EMG activity of the rhomboid muscle.

Now let's look at the best exercises with standard equipment (the angle between the arm and the body is indicated in parentheses).

The upper part of the trapezius muscle:

• shaggy dumbbells;
• frontal lifts of the bar, narrow grip (FP);
• deadlift.

The middle part of the trapezius muscle:

1. retraction of the hand back in the butterfly simulator ("return flight"), angle90gr m / a hand and body;
2. reverse dumbbell layout (90g);
3. rod rod in slope (90gr, TSh);
4. Cable traction sitting (CT);
5. cable pull to the face (KTL);
6. traction dumbbells in slope (90g).

Lower part of the trapezius muscle:

• "Reverse flight" in the butterfly simulator (external rotation 120 g, OP # 1);
• back wiring of dumbbells (120 gr, OP number 1);
• "Reverse flight" in the butterfly simulator (external rotation 90 g, OP # 2);
• traction in the cable trainer from above (TC);
• reverse wiring of dumbbells (90 gr, OP # 2);
• "Reverse flight" in the butterfly simulator (internal rotation, grip pronation, OP # 3).

EMG activity of various exercises on the back for the upper, lower and middle parts of the trapezius muscle (the values ​​are given, relative to the exercises marked with an asterisk for the corresponding part).

Judging by the results of the activity of skeletal muscles, the best exercises for the upper part of the trapezius muscle are: shags with dumbbells, frontal lifts of the rod and deadlift.

To see the last two in the list of top 3 is very unusual.

These exercises are mostly used in training schemes and creating a massive back, although sometimes they are referred to exercises for the muscles of the neck and shoulders.

Masson exercises for the lower part of the trapezius muscle:

1. failures between the bars (dip down and rise up on the right hands);
2. pulling up to the chest with a wide grip.

You are probably surprised to learn that the dips are a mass-gathering exercise for the development of the lower part of the trapezoid, but this is indeed so. Try a few repetitions after a hard back training, and you will feel how heavily loaded the trapeze is.

Training Council

Not many people are able to train their backs well, and here the whole point is that it is really hard to load and adequately stimulate for growth.

So make sure that you are using a fairly heavy weight - which reluctantly comes off the floor / stretches down, but not so much that you can not control its way back.

Keep track of the weight - in back training this is very important.

Summarizing all of the above, we can draw the following conclusion: almost all the exercises on the back affect the broadest, trapezius and to some extent the rhomboid muscle.

However, the combination of the most effective exercises for the upper / middle / bottom of the trapezoids, which include: pulling a straight wide grip to neck, pulling a wide back grip to the chest, heavy shags and wiring with dumbbells, will maximize the growth of the entire muscle volume back.

Upon completion of the study, a training program was developed (based on EMG activity data) to create a massive back, which looks like this:

As for the number of sets, each athlete independently determines this value based on the optimal volume and frequency of training, lifestyle, nutrition, etc.

A source: http://ferrum-body.ru/bazovyie-uprazhneniya-dlya-nabora-massyi-chast-4-spina.html

Exercises on the widest back muscles, how to pump them at home

Everyone who does sports, definitely wants to be the best in their business. And as we all know, the main factor for achieving this goal in sports is a strong desire and willpower.

In professional bodybuilding, much attention is paid to the muscles of the back, because they, in fact, form the very "triangular" figure to which all men aspire.

In addition, the back muscles affect our daily life in no lesser measure, because they participate in breathing, and in stabilization of the spine, among other things protect it, from mechanical damage, which is important, for example, in class freestyle wrestling.

In order to pump the latissimus muscles of the back, it is necessary to understand what you do in general, we must first understand why they are needed at all, and under what our movements are reduced.

The structure of the latissimus muscle

All the muscles located on the back of a person have several layers that are divided into two groups, one called deep, the second superficial. From the group depends both the endurance of the muscle, and its functions.

Consider the widest muscle. It consists of a trapezoidal, a wide, a diamond-shaped and a jagged muscle. Therefore, before pumping the muscles of the back, the latissimus muscles of the back must already be inflated enough.

The widest muscle can be imagined as a triangle, and it occupies almost the entire area of ​​the lower back. function of the muscle: flexion and extension of the shoulder. And now, when we know this, and understand how to swing the latissimus muscles of the back - it is necessary to choose isolated exercises!

Prorolling

Muscles of the back - the main factor of a good figure for any athlete engaged in bodybuilding or something approximated to him.

In fact, it is not so difficult to pump the latissimus at home, but it will be much more effective to use special simulators, because working with free weights or with basic exercises, it's very difficult to concentrate on one group of muscles.

The first exercise

How it works:

• We sit down facing the simulator.
• We take the neck surely in a wide grip.
• Inhaling, gradually put the neck to the top of the chest.
• Exhaling, we return to the original position.

With the help of this exercise, you can "build up" the thickness of your back, and specifically affect the middle of the latitudinal.

In addition, it also uses biceps, side backs, and chest, so keep this in mind when building your workout.

With this exercise, you can, in addition to how to swing the latissimus muscles of the back, pump up the back muscles from another group.

The second exercise

Here we will make the traction of the upper block from behind the head, this will help to act clearly on the latissimus muscle, because, as we remember, it is responsible for bending and unbending our shoulders.
Acts as follows:

1. We are in a convenient position.
2. Hvat use the upper wide.
3. When inhaling, pull the neck around the neck, and at the same time bring the elbows to the body as close as possible.
4. On exhalation we return to the original position of the body.

This is essentially a basic exercise, which will suit all beginners to increase muscle strength, before performing more complex exercises with free weights. Also, it's good for warming up at the beginning of the workout, right after the warm-up.

The third exercise

Thrust of the upper block on straight arms. Before the beginning of the exercise, we stand, placing our legs to the width of the shoulders. Straighten your hands, then take the neck and fix it.

We perform the following movements:

• Breathing in by pulling to the bottom, until the moment when he begins to touch the hips.
• On exhalation we will return to the original position.

The fourth exercise

It is called the pull of the lower block or in the common people of "rowing".

It is done like this:

1. Sit down in a comfortable position, legs bend, and put your feet on special stands in the simulator.
2. Inhaling pull the handle of the block to the bottom of the chest.
3. On exhalation we return to the original position of the body.

This exercise allows you to form the entire corset back, so it is not necessary to use it for the widest muscles, but you can include it in the general workout. To avoid any damage to the back, do not round it when you take more weight.

How to rock the broadest houses?

It's simplest to pump out the largest muscles at home, with the help of basic exercises. And among them there is a separate emphasis on pull-ups to the horizontal bar.

No one will argue that pull-ups are the best basic exercise at home, for the widest back muscles, in fact, even in comparison with push-ups, they involve many more muscle groups, especially in the form of stabilizers.

The same lateral muscles of the back, affect the fact that you do not turn when pulling. In addition, pull-ups not only help with muscle pumping, but also when they are strengthened, and increase their functionality and endurance.

And pull-ups also work well in the form of a warm-up before the big weights. But the most important thing is that you can do them at home!

Exercises on the horizontal bar

Your training should be structured as follows:

First we will have "Classic high pull-ups which you can do even at home. To do this, you need to grab the crossbar with a wide grip, but do not pull up to the touch of the bar with the chin, but slightly higher until the crossbar touches your chest.

In this position, you have to hang for a short while, after which you take a rest, slowly go down. Below, too, we make a small pause, and again pull ourselves up.

When doing this exercise, remember that now you are working not on quantity, but on quality, so doing the last time with the help of "cheating" will be at least stupid.

Next, pull up, but this time not to the chest, but to the neck, turning his head behind the bar. This exercise itself is heavy and aimed at the widest, but for even greater results, you can use weighting.

And the last exercise we will have is a power outlet on the horizontal bar. Here it is worth noting that it can be of two types, one and two hands.

If you were engaged earlier on a horizontal bar and know how to do two hands, then this would be the best option, otherwise, first you need to learn to do at least one.

To do this, hang on the horizontal bar with the combined (left hand lower, upper right) grip slightly wider than the shoulders, tighten, but as if making a jerk.

Here, your task will be to reach the chest with a crossbar, at the expense of a jerk to rise slightly higher, and fix your right hand in the "flag" position, hanging on it. Then it is necessary to intercept with the left hand and squeeze itself against the stop in front.

You can pump the widest muscles not only in the gym, but at home, the main thing that is necessary in this difficult matter is your aspiration! And now you know how you can pump the latissimus muscles and how to inflate the lateral muscles of the back!

A source: http://NashiMyshcy.ru/treniroa/uprazhneniya-dlya-shirochajshix-myshc-spiny.html

The best exercises on the muscles of the back

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TIGHTENING

Exercise performed on a horizontal bar with a complex load onarm muscles(mainly the biceps and forearms) and the muscles of the back (the widest).

The wider the grip of the arms over the crossbar, the greater the burden is placed on the latissimus muscles of the back; than already grip - the more the load falls on the biceps.

If you pull up, touching the crossbar with the back of your head, then the latissimus muscles stretch out in width. And if you pull up, touching the chin, then the widest stretch and even in thickness.

With a narrow grip, palms facing you, the lower part of the widest, located in the waist region, receives an additional load.

PULLEY OF THE BAR IN THE TILT

Exercise aimed at developing the muscles of the back. Exercise can be performed by both beginners and professionals. The pull of the bar to the belt is best performed at the beginning of the workout, when there is no fatigue. After doing this exercise, you can perform horizontal, vertical and other thrusts.

Rod pull in the slope uses the latissimus muscles of the back, large round muscles, the posterior parts of the deltoid muscles, hand flexors (biceps, shoulder, shoulder-beam), and when combining the blades with each other - diamond-shaped and trapezoidal muscle.

THE TANK OF THE GANTEL IN THE TILT

Thrust dumbbells with one hand in the slope is a very effective exercise for the development and strengthening of the broadest muscles, as well as for giving the back a massiveness and width.

The main muscles that are involved in this exercise: the upper muscles and the widest muscles of the back.

Auxiliary muscles: deltoid muscles (namely, their posterior fascicles), biceps of hands, muscles of forearms.

TAGA T GRIF

Traction of the neck is the basic exercise, which allows to achieve hypertrophy of muscle fibers in the field of the widest muscles of the back.

A distinctive feature of the exercise is that the neck is fixed on one side, so the amplitude of motion is also fixed, and this allows performing refusal repetitions, that is, "refine" in a short amplitude, which stimulates not only the hypertrophy of muscle fibers, but also develops strength indicators athlete. Actually, it is this combination of qualities that allows this exercise to be included in the training program of powerlifters.

It goes without saying that the thrust of the neck is, first of all, performed in order to achieve a wide, not a strong back.

However, the width of the back is better developed by the rod pull to the waist, and the thrust of the neck strongly promotes the development of the thickness of the back. That is why, the load should be concentrated in the inner part of the back.

Exercise, by the way, can be performed, both standing and lying, but the option of lying is provided using a specialized simulator.

FANS WITH GANGELS

Shrags are in fact the only exercise for the isolated formation of trapezius muscles. Gradually there is a mandatory need to include the shags in the training program for training your back, for beginners this exercise is not necessary.

The shags force the main area of ​​the trapezius muscle to work.

Indirect load other muscle bundles are obtained when performing various types of hand-off, especially when the arm is moved above the horizontal level, push-ups on the uneven bars, from the floor, etc.

, as well as in exercises designed for other muscles and muscle groups that are performed standing.

In addition to trapezius muscles, the rhomboid muscles and muscles that raise the scapula are involved in the shags. Despite the relatively small volume, and the rhomboid muscle and the muscle that removes the scapula, take in the shags the equivalent with trapezius muscle participation.

HORIZONTAL THRUST

This exercise stimulates the growth of the widest in thickness. With the help of it you will be able to increase the volume and give expressive, convex forms to the bottom of the back.

Every time your torso is in an upright position, and you pull something to your stomach - you can say you are doing a horizontal pull. Especially often such movement occurs in such sports as wrestling and kayaking.

HYPEREXTRATION

It is one of the most effective exercises for strengthening and developing the muscles of the back of the lumbar spine. Having a strong back, you can progress in such an exercise as a deadlift, because there the initial phase - the separation of the bar from the floor, occurs at the expense of the bottom of the back.

PULOVER IN CROSSOVER

An isolating exercise pumping the latissimus muscles of the back along the entire length and quite a bit of the lower pectoral muscles.

You need to start it if you already have impressive wide back muscles.

A source: http://shrdd.ru/luchshie-uprazhneniya-na-myshtsy-spiny/

Back training: 5 exercises for huge latitude

If the back is your weak point, Hunter Labrada hurries to help you! This training for the back muscles will help you gain weight, strength and volume!

For a long time, the back muscles were the weakest link in my body.

It was much more interesting to work with muscles, which I could admire in the mirror, and so the exercises for my back received pathetic crumbs of my attention.

In the end, I consulted my father, Lee Labrada, and together with him I developed a training program aimed at the rapid growth of the back muscles, especially the broadest ones.

Since then, I continue to work actively to improve the mass, proportions and strength of the back muscles. It takes a lot of effort and is consistent, but it's definitely worth it.

Today I will offer you a plan for training your back muscles, developed in conjunction with my father.

However, before you rush to the training apparatus with the upper block, remind yourself that it is necessary to pull the weight with the widest muscles, and not at the expense of the arm muscles or the jerk.

If you pull the block with your hands, you train the biceps muscles. This is the way to nowhere.

Ready? Then let's begin!

Between the approaches rest 45-60 seconds.

1. Thrust of upper block with straight arms

This exercise uses the widest muscles for their intended purpose. The widest pulls the humerus (the bone of the upper arm) down and back, and this is what you do in this exercise.

Slightly bend your arms in the elbow joints, but do not change the position of the trunk. The driving impulse should come from the shoulder joint.

In the upper phase of the movement, you should feel a strong stretching of the widest muscles; At the bottom of the trajectory, pull the projectile to the chest.

Do not use anything other than the broadest muscles to move the projectile.

I with both hands vote for the stretch between the approaches. Therefore, between supersets, grasp anything and stretch the latissimus muscles. Doing this superset will make the muscles super-dense.

2. Thrust of the bottom block

In the initial position, the muscles must be fully stretched, the broadest muscles are stretched forward. On the way back, your back should be approximately at an angle of 90 °. Draw with all your strength elbow joints, not your lower back.

Keep your chest high for the duration of the exercise. If you let her down, you'll most likely start pulling the projectile with your biceps.

3. Thrust of the upper block to the chest with a back grip

Take the position with a straight back and pull the block to the chest. When doing this movement with a reverse grip, lowering the elbows is much easier, since they are located at a natural angle.

The movement of the elbows far down will result in a deep contraction of deep, full cuts. At the top of the repetition, place your head between your hands.

This will allow you to fully stretch and lengthen the widest.

The width of your grip in this exercise depends on your personal preferences. I like it when the arms are shoulder width apart.

In this case, the traction is straight and does not load the wrist so much.

No matter where your hands are, it is important to ensure that the elbows move down and back, and keep the chest high.

4. Thrust rod with reverse grip

For the same reason that we carry out the pull of the upper block with a reverse grip, the rod pull with the lower grip allows us to take the most natural position and perform a deep, powerful cut. When you perform traction with the upper grip, your elbows can become like "chicken wings" and move too far from the torso.

Many people want to lift their torso as high as they can. That is unnecessary. If you go too high, then the weight is too heavy. Stay above the barbell. The angle of the back should never change.

Keep your head in neutral, aligned with your spine. Do not unbend your neck to look at the ceiling. The correct position of the head will hold your back at the optimal angle.

Meanwhile, in most cases the matter is not in the size of the instrument, but in how we use it.

Use a working weight that is sufficient to make you feel the contraction of the back muscles, but not so large that you have to use other muscle groups.

5. Thrust of upper block with narrow grip

This exercise is different from the usual thrust of the upper block, since you must sit with your back to the simulator.

Instead of fixing your knees under the pillows, rest your back on them and try to keep your lower back straight.

In this position, you will not make unnecessary auxiliary movements and well isolate your widest. Fully focus on the stretch, then tighten the projectile to your chest.

A source: https://dailyfit.ru/programmy-trenirovok/treniroa-spiny-5-uprazhnenij-dlya-ogromnyx-shirochajshix/