Pump up your back in the gym: strength training for mass, exercises for developing a muscular corset

Do you want to learn how to properly pump your back to make it wider, more massive and stronger? You will learn about all this from our material.

If you have long wanted to improve the thickness of your back muscles and strengthen your lats, but didn’t know where to start, then you have come to the right place!

You've probably heard a lot of jokes about athletes who "skip leg day." So, there is another part of the body that is not given due attention. This is the back.

For many people, it is an almost invisible and therefore forgotten muscle group. Unlike breasts, shoulders, arms and abs, they are not visible in the mirror. It's much easier to see biceps or six packs. But the most important thing is that you cannot see weak points in your back, even looking in the mirror. Fixing the problem is quite simple. Give your back the same attention as all other muscle groups and watch for weak spots.

Often, many beginners simply forget about it. Most people find it difficult to engage their lats and traps when they first start training. Therefore, after doing a few sluggish sets of lat pull-downs, they “score” on their backs and rush to move on to other exercises. Plus, when you look at yourself in the mirror, you can't see yourself from behind, so you can't fully appreciate your appearance.

Of course, no one forbids you to pump your chest at home and pump your arms 5 days a week. However, as a result of such unbalanced training, you will look extremely disproportionate (and that's putting it mildly!).

Benefits of pumping back muscles

Focusing your efforts on building muscle mass in your back is beneficial for many reasons. Here are just some of the benefits that regular back training can give you:

Improves your posture - you will no longer slouch, and your stomach will no longer protrude forward. Not only will good posture help you avoid back injuries, but it will also improve your overall well-being!
Reduces Back Pain – Back pain can significantly reduce your quality of life. But if you perform the exercises without violating the technique, then back training will make it easier, or even completely relieve you of pain and discomfort in this part of the body.
Makes your body proportionate – Regular training of these often overlooked muscle groups will help you achieve a proportionate and balanced physique.
Will increase your attractiveness - believe me, it’s not just six-pack abs that make you sexy. A V-shaped physique also impresses women. And that's a fact.

To get into great physical shape, you first need to learn how to properly pump up your wings (or latissimus dorsi).

First things first, get off the couch and hit the gym. And finally, stop constantly pumping your arms at home and doing only chest exercises. It's time to focus on the weakest area of your body.

Contraindications to exercises with dumbbells

Most often, exercises with a barbell are used in the training process. They are easier to learn, and the technique for performing them will be accessible even to beginners. In some cases (in the absence of a barbell during home training, the desire to diversify the process, and so on), dumbbells are used.

The use of dumbbells has a number of contraindications:

If you have a number of diseases, it is not recommended to put too much strain on your spine. This can only lead to aggravation of the situation.
The presence of injuries is also a reason to hold off on additional exercise.
Using dumbbells may be more challenging for beginners. They are not always able to correctly distribute the load or select the right weight. In some cases, it is better to get by with a barbell with a light weight.
The barbell allows you to perform more basic exercises. Movements with dumbbells are more isolated.

Back pain is a signal of possible problems

If you have back problems, it is recommended to consult a specialist

It is worth paying special attention to the presence of other contraindications. Training for high blood pressure should be agreed with a doctor and strictly under the supervision of an experienced trainer. Many pathologies, such as asthma, diseases of the cardiovascular system, hernias and other disorders, can even lead to the exclusion of serious loads, including when working on the back with dumbbells. Sometimes it is better to limit yourself to general strengthening physical education, therapeutic exercises, and so on.

Anatomy of the back muscles

Lower back (lower trapezius and erector spinae)

Function:

The lower part of the trapezius acts on the scapula bone and is responsible for adducting the scapula towards the spine. While the erector spinae muscle straightens the spinal column and keeps the torso in an upright position.

Where is:

at the bottom of the shoulder blades

How to pump up your lower back:

hyperextension exercises
forward bends with a barbell on the shoulders (“Good morning”)

Middle back (rhomboid dorsi)

Function:

these muscles ensure the movement of the scapula towards the spine and upward.

Where is:

attaches to the shoulder blades and spine in the middle part of the back, located under the trapezius muscle.

Exercises for the middle part of the back:

Bent-over barbell row
pull-down block to the belt while sitting

Latissimus dorsi muscles

Function:

moving the arm down and back, relaxing the shoulder girdle, bending the torso to the side. These are the largest muscles of the back. They are responsible for the notorious V-shaped body, so pay special attention to them!

Where is:

occupies the entire lower part of the back, with its upper part coming under the lower end of the trapezius muscle.

How to pump up the latissimus dorsi muscles:

pull-ups
seated wide-grip vertical pull-down

Trapezius (trapezius muscles)

Function:

this is a group of muscles that brings the scapula closer to the spine, is responsible for the movement of the neck, shoulders and supports the head.

Where is:

occupies a superficial position in the back of the neck and upper back.

Upper back exercises:

shrugs with dumbbells
standing vertical barbell row to the chest

Muscle atlas of the back

Reasons to start exercising today

The first impression of a person is formed by his appearance. Slouched, hunched figures repel people and do not motivate them to get to know each other further. Women subconsciously prefer men whose broad figure they can hide behind; next to them they feel protected.

Do you want to be successful with the opposite sex? Save the poetry and your interesting, deep personality for later. Start to amaze with your beautiful curves and strong body constitution.

Often the fair sex undeservedly ignores these areas, placing more emphasis on the legs, buttocks and abs. But this is a completely wrong decision, because it is a strong core that contributes to the correct implementation of power loads on other muscle groups, and is also an excellent strength for the spine and all internal organs.

They are also repelled by the fear of losing their femininity, because a wide back is the calling card of men. But these fears are unfounded, because specially designed trainings for women help the formation of a seductive V-shaped silhouette without overload.

By the way, especially for the fair sex, I recommend reading an article about the main issues in fitness that concern girls.

Recommendations for beginners

Here are some tips to help you improve your back in the gym, especially if you are a beginner athlete:

Use a lock grip (or weightlifting grip) when gripping the barbell. This is a grip where you first place your thumb on the bar, and then “wrap” it with the other four fingers, thereby pressing the thumb against the bar.

Use enough pressure on the barbell to allow you to hold it. But don't squeeze the bar too hard, or you risk damaging your forearm and biceps. This is exactly what a lock grip on the bar helps to avoid.
While holding the barbell, try to push your elbows back as far as possible, while at the same time trying to squeeze your shoulder blades together.
Try to “feel” how your muscles work. Even if it is a small weight of weights, you still need to establish the correct neuromuscular connection. This connection helps athletes use their body muscles more efficiently to train.
As a beginner, stick to moderate weights and adequate repetitions so you can learn proper technique. Weighting that is disproportionate to your fitness and doing too many repetitions will only fatigue your muscles faster, preventing you from performing the exercise properly.

General recommendations for performing back exercises with dumbbells

When performing back exercises with dumbbells, you need to consider some recommendations:

You need to start your workout with a warm-up. Particular attention should be paid to the lower back.
If you have back injuries, sprains, spinal diseases, as well as certain diseases (heart disease, asthma, etc.), significant physical activity should be avoided.
You need to start training with light weights. It is recommended to increase the load gradually.
For some exercises, it is recommended to use an athletic belt, especially if there are problems with the spine.
The technique of performing the exercise is of primary importance.
If possible, consult a doctor before starting classes, and conduct training with a trainer.
Watch your breathing: important.

The main recommendation is compliance with the technique, as well as other precautionary rules and the principle of gradual progression.

Back exercises with dumbbells will allow you to develop this muscle group properly. Dumbbells can sufficiently replace a barbell and will also help diversify the training process. When performing movements, it is necessary to follow the technique and be guided by the recommendations outlined, since otherwise the effectiveness will be questionable, and the negative consequences can be significant.

Helpful safety tips

If you get injured while playing sports, you risk being out of action for a long time and will be forced to miss a couple of workouts. It's easy to guess that missing even one training session will negatively affect your athletic performance. Therefore, your safety must come first.

To avoid injury and minimize the risk of damage, we recommend that you follow these tips:

Maintain an adequate workout schedule

We recommend training your back muscles no more than 2 days a week. First, such a training schedule will not only lead to optimal muscle growth, but will also allow your body to sufficiently recover before the next workout. Secondly, during the week you need to have time to train other muscle groups (for example, chest, legs or arms).

However, the amount of training depends on your individual needs and goals. But the point is simple - don’t forget about rest!

Use a safety net

Proper technique is extremely important when performing any exercise. It will not only help you avoid injury, but will also allow you to get more benefits from your workout.

When performing difficult or high-impact exercises such as bench presses, squats, or cable rows, ask your training partner or instructor to help you.

We strongly recommend that beginners use a safety net to avoid injury or harm to their health.

However, insurance can also be useful for experienced athletes, for example, to work in an unusual scheme with heavy weights and move to a new level of load.

Smith Machine Reverse Grip Row

Advantages:

The reverse grip engages the biceps and keeps the elbows close to the body, placing the load on the lower lats. Smith machine training allows you to concentrate on increasing your weight without worrying about maintaining your balance.

When performing the exercise, stand close to the barbell and tilt your body at an angle of about 45 degrees. When using heavy weights, you may feel stress on your knees and hips. Some experienced bodybuilders consider the Smith machine to be dangerous to the joints, but the stability of the body during movement and the ability to work with heavy weights make it suitable for beginner athletes.

When to do it:

It is enough to perform one exercise using a reverse grip per workout. Do Smith machine rows in the middle of your workout after doing overhand pull-ups. Use traction straps to take your mind off the grip and focus on working your back muscles.

The best exercises to pump up your back muscles

Below are basic back exercises in the gym, which are aimed at developing and working out, as well as increasing strength. It is difficult to find isolating exercises for the back, because almost any movement involves several muscle groups at once.

It is worth noting that exercises for girls are fundamentally no different from those performed by men. Well, except that the working weights will be a little smaller.

Deadlift

The barbell deadlift takes an honorable first place in the top of the most effective exercises for pumping up the back.

This exercise is multi-joint, that is, when it is performed, several joints are involved at once, therefore, many muscle groups are pumped at the same time. When performing basic movements, not one, but several muscle groups are involved in the work. With deadlifts, you'll not only work your back, but also your core, legs, and glutes.

There are many variations of the deadlift: straight-legged deadlift, regular deadlift, sumo-style deadlift - although these varieties are very similar to each other, they are still aimed at working different parts of the back.

This exercise is best performed with a barbell, but a trap bar or even dumbbells will also work.

Pay special attention to your deadlift technique. Violation of the technique can threaten you with injury or strain in the lower back. Reps should be performed slowly, through a full range of motion. When lifting the barbell, keep your shins as close to the bar as possible.

Wide grip lat row

The lat pulldown is one of the most popular exercises among bodybuilders, and for good reason: it allows you to effectively broaden your back and improve definition.

Wide grip, narrow grip, reverse grip - there are many ways to work different parts of the back with lat pulldowns.

This exercise is used as an alternative or as a supplement to pull-ups and is aimed at pumping the latissimus muscles.

Pull-ups

Another excellent back width exercise is the pull-up. Grab the bar of the horizontal bar with both hands and lift your own body weight until your chin is above the bar. Simple, isn't it? However, it is pull-ups that can become a stumbling block for a novice athlete.

Having trouble doing pull-ups? You can ask a friend to help you or use special pull-up bands. Once you reach the required level of physical fitness, you will be able to perform this exercise without additional assistance.

As you get stronger, try increasing the number of repetitions or adding additional weight (or both).

Bent-over barbell row

Bent-over barbell rows are one of the most important exercises in a bodybuilder’s arsenal for pumping up the depth of the back. Thanks to it, your back will become much thicker, which will make you look really huge.

There are many variations of deadlifts that will allow you to build muscle in your back in no time. Here are just a few of them:

One-arm dumbbell row
Lower block thrust
Pull-downs in the simulator with emphasis on the chest
Bent-over dumbbell row
T-bar row

The effectiveness of these exercises for increasing back mass has been tested by time. You can easily add each of them to your regular training program to remove fat and wrinkles from your back, making it muscular and strong. However, if you use all types of deadlifts and alternate them in your workouts, you can make your back thicker, stronger and more harmonious in the shortest possible time.

Wide grip pull-ups

Advantages:

Pull-ups are an excellent exercise for the back muscles. In wide-grip pull-ups, the main focus is on the upper latissimus muscles. A narrow grip increases the range of motion, but a wide grip places the body in a better starting position. The most difficult thing in this exercise is to maintain the desired pace with the number of repetitions from 8 to 12 times.

If you're doing pull-ups at the beginning of your workout, use a weight belt. If you find it difficult to perform this exercise, you can always replace it with a pull-up machine or use the help of a spotter. Also, a full-fledged replacement would be pulling the block down with a wide grip. If everything is in order with the shoulder joints, you can pull the block down behind your head.

It is extremely important to follow the execution technique: in the starting position, the shoulder blades should be brought together.

Wide grip pull-up on the horizontal bar

When to do it:

This exercise has a large range of motion, so a few repetitions will be enough to warm up the shoulder joints. Perform pull-ups at the beginning of your workout to focus on technique.

Back training - beginner level

This training program is designed for those who are just starting their journey to a wide and strong back.

This routine consists of back exercises in the gym targeting all the major parts of the upper and lower region, including the lats, trapezius, rhomboids, teres muscles, and rear deltoids.

The volume of these exercises is specially selected so that you can pump up all the key muscle groups, but the next day you won’t collapse from exhaustion. After all, the key to high-quality muscle growth is adequate load during training and good recovery after its completion.

The first two approaches should be done with light weight until the so-called “pre-exhaustion”. That is, if you try to perform a movement, your muscles simply will not be able to complete it.

Perform the last approach until “failure” - this means until the moment when you cannot complete the next repetition at all, no matter how hard you try.

And don’t be shy about asking for backup for maximum safety during training.

Back thickness exercises for beginners:

Deadlift: 3 x 4-8
Wide grip seated vertical block row: 3 x 8-15
Straight-grip lat pull-down: 3 x 8-15
Upper block row with straight arms: 3 x 8-15
One-arm dumbbell row: 3 x 8-15

The effectiveness of self-training

Many are frightened by the inappropriateness of working out at home, arguing that it is unlikely to be productive and a simple waste of time. But trainers with many years of experience claim that home training is no worse than professional training if performed correctly and in compliance with the regime. Hard training with a gradual increase in weight, carried out in the gym, is appropriate only for athletes with a minimum of two years of experience and bodybuilders.

Following simple rules and recommendations will help you achieve noticeable results:

Mandatory warm-up before starting training. Warm muscles are less susceptible to traumatic injury and subsequent discomfort. During the main training, it is necessary to alternate the same number of sets of 15 repetitions with short breaks. gradually increasing their number. When acquiring the ability to feel every muscle and the strength of its tension, it is recommended to give all your best to complete exhaustion. Human muscles are capable of remembering constantly repeated loads and stop responding to them, so it is necessary to develop several sets of training programs and periodically alternate them. The ideal frequency of exercise for pumping up the broad muscle is twice a week.

It is not recommended to do this more often, because restoring muscle mass is no less important than the training itself, and doing it less often will not achieve visible improvements.

Maintaining water regime. It is necessary to constantly maintain water balance in the body, replenishing fluid lost during training.

Drink little during exercise.

Balanced diet. To pump up muscles, all meals must be properly planned, half of which should be complex carbohydrates and 30% proteins. Consume fat in the form of fish products, vegetable oil and nuts. It is forbidden to snack during training; it is imperative to eat a nutritious meal an hour before and after training. Don't overeat! I advise you to read the article about what you need to eat to grow muscles and also what to drink to stimulate the growth of muscle tissue.

Back training - advanced level

This advanced workout was specially developed by a team of bodybuilding experts, and the exercises in it and their sequence are scientifically based.

The load level in this mass back training program is just below your maximum strength training volume.

This program is designed to train twice a week. In each class you will do different exercises from the ones you did last time.

Why only twice a week, you ask? Even though each workout consists of only three exercises, the load on your muscles will be so high that you will need to get plenty of rest and allow your body to recover before your next gym session.

By following this training program for just four weeks, you can achieve significant results!

Workout 1:

Pull-ups (add weight if needed): 6 sets x AMRAP*

*AMRAP – as many repetitions as possible (maximum number of repetitions)

Bent-over barbell row: 6 sets x 8-12 reps
Parallel Grip Lat Pulldown: 6 sets x 15 reps

Workout 2:

Lower block rows: 6 sets x 8-12 reps
Reverse Grip Lat Pulldown: 6 sets x 8-12 reps
One-arm dumbbell row: 6 sets x 15 reps

Now that you know what muscles your back is made up of and how to properly engage them, let's look at a few more exercises that will help you build a wide back.

Features and differences of women's and men's training

The same classes are used for girls and boys, but in order to get different results, you should know some of the features of the training. The frequency of classes for women is 2-3 times a week. The number of approaches and repetitions is purely individual. The average is 3 sets of 10-12 times. Once you get used to this mode, you can complicate the task.

You should start with the deadlift, as this back exercise with dumbbells is great for beginners and those who have taken a long break from training. If after training a girl feels bad and exhausted, she needs to reconsider the level of intensity, it is better to reduce the number of repetitions.

If you want to see defined muscles on your back, you need to prepare for hard work and be patient

It is important to adjust your diet and establish a drinking regime. Failure to comply with these conditions will lead to negative consequences or lack of results

Don't forget to rest, don't train every day. Remember that cells, fibers and tissues need time to recover.

In conclusion, we recommend watching this video:

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Hyperextension

Hyperextension is an exercise that strengthens the lower back muscles. The load when performing hyperextension falls mainly on the hamstrings, back extensors and buttock muscles. Hyperextension also allows you to develop very small spinal muscle tissues that cannot be worked out by any other actions. Although hyperextensions are not aimed directly at working the back muscles, their inclusion in the training plan is necessary: a strong lower back is the key to high-quality performance of deadlifts and other complexes, without which the creation of strong back muscles is impossible.

Initial position - the upper rollers are opposite the upper part of the hips, the lower ones - at the level of the ankles or slightly higher.
The exercise begins with placing your feet between the rollers and fixing your hands on your chest in a “crosswise” position.
After completing the preparation, you need to bend forward with a rounded back, after reaching an angle of 60 degrees, you need to briefly fix the body in this position, and then return to the starting position.

You should not lower yourself to the floor - this will not provide effectiveness in working out the muscles of the lower back, and the additional loads will be very significant. You should not bend back at the top point of the lift - this increases the risk of spraining the spine and damaging it.

Igor March 24, 2016

Back and triceps

The purpose of the triceps is to flex and extend the elbow joint of the arm. This movement is the basis of the muscle pumping exercise. Triceps exercises are classified as isolating exercises and are performed with special attention to avoid injury to the triceps brachii muscle.

When performing these exercises, a girl has to put a lot of effort on her arms, despite the fact that women work with less weight than men. The main muscle that works and swings is the biceps brachii muscle. But the beauty of the woman’s hand is slightly spoiled by the view from the back. This is the triceps brachii muscle.

Exercises:

Dumbbell for head. The exercise is performed with a dumbbell, which is taken with your hands above your head and, pressing your elbows, move your arms, bending them at the elbows, behind your head. But at the same time, they do not completely lower their hands behind their heads, hold the projectile for 5 seconds and straighten their arms up again.
Dumbbell in hand . The exercise is performed standing near a bench. Leaning towards the bench, they place emphasis with one hand, and the second hand with the projectile is pulled back, where it is paused for 5 seconds. You need to watch your hand - the elbow should be pressed tightly to the body.
Block simulator . The essence of the exercise is that, working with your arms up to your elbows, you need to lower the handle of the exercise machine to your hips and, bending your arms again, return to the starting position. Pay close attention to your elbows. The exercise is performed using only the triceps.
Reverse push-ups . The exercise is performed standing with your back to the bench, with your hands resting on the bench. The legs are extended forward and the weight of the body is transferred to the arms. When lowering down, bending your arms, inhale; when straightening your arms, exhale. Lower so that the shoulder joint is parallel to the floor.
Narrow push-ups. These are ordinary push-ups from the floor, but you need to pay attention to the position of your elbows (they should be pressed closer to the body) and the placement of your hands in the starting position. Hands are in a position narrower than shoulder width.
Bench press . When performing the exercise, you need to lie on a bench under the barbell and take a position with a narrow grip. While inhaling, remove the barbell from the support and lower it to the lower chest, straight elbows are lowered down. As you exhale, return the barbell to its place, pressing the barbell up.

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Developing your own training program

A good back routine should include at least three compound rowing exercises that target the upper and middle back muscles and 1-2 isolation exercises for the lower back.

Your choice and sequence of exercises should be varied from one workout to the next, or at least every 2-3 weeks, to ensure that you optimally engage all the back muscles during training.

Sets and reps

In general, many people get the most benefit from 10-15 repetitions and 2-3 sets of one exercise. This value will vary slightly as your training, physical strength and goals are taken into account. Women who just need to maintain their existing figure should perform 2-3 sets of 12-15 repetitions.

Those for whom it is important to gain muscle mass should perform 3-4 sets of 8-12 repetitions. To gain physical strength and pump up, you should perform 3-4 sets of 6-10 repetitions.

You can use all three of these tactics in your program for variety. For example, if you need both strength and volume, you can combine the two tactics, alternating between sets of 8-12 reps and 6-10 reps.

Other muscles that are trained along with the back

The rear deltoids and stabilizing muscles are usually trained along with the back because they are involved to some degree in many exercises. In addition, it is advisable to add exercises to the training program that exclusively strain the teres major and minor muscles, as well as the trapezius.

Although all three of the above muscles are involved in many back exercises, if you want to develop them more, you can add specific movements that target them.

You can also combine pumping your biceps with training your back. It is useful to combine both deadlift exercises for an effective workout to reduce your time spent in the gym.

Frequency, duration and intensity

One of the best styles of fitness plans divides workouts into exercises for individual muscle groups. Each muscle group is given its own day or combined with 1-2 other muscle groups. This allows you to completely treat an individual muscle to stimulate its growth. If your back is one of your weak points, you will benefit from prioritizing it by doing exercises that target it twice a week. We will talk about prioritization further.

Your workouts should not last more than an hour a day. This time is enough for the trained muscle to become completely tired. If the class lasts more than an hour, then you need to stop chatting in the gym - you came to work out, not to talk.

The intensity of the exercises has already been discussed above, where shoulder muscles were also discussed. It all depends on what you can do yourself. Do you have enough willpower? Can you force your muscles to do something you don't want to? When you're at the end of a workout and ask yourself, "Should I stop here or do one more rep?" how do you answer that question?

Instead of asking such questions, why don't you simply tell yourself to squeeze everything possible out of this weakening body? Don't say you'll do one more, two more, or four more. Push until you are completely weak, as if your life depended on these repetitions.

Why is this so? Because you are only held back by the boundaries with which you limit yourself. If you firmly decided to stop at 40 kg when performing a bench press, how do you know that you cannot lift 50?

The intensity depends entirely on willpower. Instead of being happy that you completed the workout, you should ask yourself what would happen if you added two more weights to the barbell. You can say that you don't know anything until you try!