The training of the trapezius muscles gives the back (and the figure as a whole) massiveness, latissimus dorsi and thick side muscles, and the development of the rectifying muscles strengthens the body and the lower back. In other words, working your back holistically develops your upper body.
A broad, powerful back is a hallmark of the athletic V-shaped physique. Additionally, performing back exercises engages the muscles of the arms and shoulder girdle, helping to create a muscular figure.
The basic exercise for your back with your own weight is the pull-up, which develops the latissimus dorsi. In turn, the most effective exercises for the back in the gym are the deadlift and the bent-over row, which provide mass and thickness.
Anatomically, the muscles of the back are divided into three segments: the trapezius muscles (upper back), the latissimus dorsi, the rhomboids and the dentate muscles (middle). The deep spinal muscles-rectifiers are also isolated (they are located in the lower part of the lower back).
The training of the trapezius muscles gives the back (and the figure as a whole) massiveness, latissimus dorsi and thick side muscles, and the development of the rectifying muscles strengthens the body and the lower back. In other words, working your back holistically develops your upper body.
However, when compiling a training program, it is important to remember that any back exercise involves the arms and hands, which is why biceps and triceps exercises should be performed in part two. of training, and the back – at the end. start. departure.
- pull-ups – increase in width
- deadlift – strength development
- Bent Over Row – Muscle Thickness
Basic exercises
Far far away, behind the word mountains, far from the countries Vokalia and Consonantia, there live the blind texts. Separated they live in Bookmarksgrove right at the coast of the Semantics, a large language ocean.
Vertical and horizontal pull-ups (chin-ups, seated upper block pull-ups, incline bar pull-ups and deadlifts), and various exercises for the trapezius and shoulder girdle muscles (mainly shrugs and dumbbells rearing) are considered building blocks while standing) are considered insulators.
The following back muscle training program is based on a combination of core exercises for developing the latissimus dorsi and isolation for the trapezius muscles. Also, at the end, exercises are performed to strengthen the lower back and lumbar region.
Far far away, behind the word mountains, far from the countries Vokalia and Consonantia, there live the blind texts. Separated they live in Bookmarksgrove right at the coast of the Semantics, a large language ocean.
- Barbell Row OR Dumbbell Incline Row: 2 sets of 5-7 reps
- Dumbbells or Barbell Shrugs: 2 sets of 10-12 reps
- Rows OR Pull Ups – 2 sets of 5-7 reps
- Reverse Block Dips – 2 sets of 10-12 reps
- Hyper Extension OR Flying Superman – 3 sets of 10-15 reps
To train your back to the dough, you have to follow the rules. First of all, it is important to learn how to perform two or three basic exercises correctly, and then to increase the weekly work, performing a low number of repetitions and paying more attention to technique.
