Training the back of a man should be aimed at the formation of a courageous V-shaped figure. A V-shaped torso has always been a symbol of a healthy, trained male body. To choose the most suitable way to choose exercises for the back muscles, you need to know the functions of each of its sections well - for which movements it is responsible. Exercises on the muscles of the back can be divided into exercises for the lower, middle and upper parts of it. Each of these parts consists of several individual muscles.
So, the upper back consists of a muscle that lifts the scapula, rhomboid and trapezius muscles. Thanks to them, the shoulder blades rise, and the shoulders can move back and forth. To get a classic V-shaped courageous figure, you need to pump this part and, accordingly, these back muscles from a very early age. It is advisable to repeat the exercises every day.
Training the back in its middle part is not so easy because it contains a very large number of muscles. Of these, it is worth mentioning the round muscle - large and small, spinous, latissimus muscles, part of the longest muscle, lower dentate and posterior upper muscles. The middle part of the back is responsible for movements with raised hands - down, back, and also this part is able to lift and support the human body in case the shoulder position is fixed. Of all the listed muscles of the middle part, special attention should be paid to the latissimus dorsi muscle, pumping it in the first place - because it is the largest and strongest of all the above. It is necessary to select exercises for back muscles in such a way that the latissimus muscles are primarily involved. The shape, strength and performance of most of the back, more precisely, its upper and middle parts, depends on how well developed the latissimus muscle.
The lower back is the ileo-rib muscle, as well as the lower part of the so-called longest muscles.
So, now it’s more specific about which particular muscles of the back require exercise. To pump the broadest muscles - one of the most functional muscle sections of the back, you need to perform a series of exercises, pumping these back muscles. Exercises that are designed to train the latissimus muscle and do not require special equipment such as the Smith simulator, dumbbells, blocks and barbell are some of the pull-ups: narrow back grip, wide and narrow grip. However, it must be said that pull-ups alone are not enough - back training will not do without a barbell and dumbbells. A brief description of the pull-up technique with the narrow inverse: the hands should be turned with their palms toward themselves, the back is straight, the body is even. Bend your legs at the start of the pull-up. Do not help yourself swinging the hull, because lifting should be carried out exclusively due to the strength of the hands. Raise so that your chin can touch the crossbar, and then, having lowered, straighten your arms completely. Repeat the same thing one more time. The essence of the effect on the broad muscles of the back of the exercise described above: at the highest point of lifting your body, they come together. Of the exercises with certain equipment, it is worth highlighting the rod traction - a vertical T-shaped bar, vertical tilted forward with the lower grip (take the bar with the lower grip, keeping the distance between the hands slightly wider than the width of the shoulders, bending the knees in the legs, lean forward slightly and raise the bar to the waist , taking back the shoulders and putting the chest out, then lower it and repeat everything again), vertical with an inclination forward (the same, only the grip is wide from above).
In the creation of a beautiful V-shaped torso, a large round muscle also participates . To develop it, perform such exercises on the back muscles as the types of vertical rod pull - T-shaped, to the chest, to the chest with one hand, upper to the chest, horizontal to the chest while sitting. To perform the vertical pull of the T-shaped bar, keeping the back straight, with a narrow grip with the palms facing each other, hold the bar. Then, bending your legs, leaning forward, lift it to the chest with the shoulder back and the chest forward. Lowering the bar, straighten your arms so that you feel a slight stretch in the back.
The submarine muscle is trained by performing vertical draft of dumbbells with one hand, while on the simulator - horizontal draft to the chest while sitting - with both narrow and wide grip.
It is advisable that back training be carried out already at the beginning of adolescence, albeit in a lighter mode.