Best Back Exercises: A Complete Review

You need to swing your back regularly. After all, all large anatomical groups require constant progression of the loads and careful study. However, do not grab the first trainer in the hope of finding gorgeous widest and massive deltas. Not all types of training are effective, so it’s important to choose the best back exercises that are right for you.

A little bit about the structure of the back muscles

Before starting a review of exercises for the back, let's look at its anatomy. The back is the largest group of muscle fibers in the body. Its main departments:

• Trapezoid.
• The widest.
• Rhombs.
• Extensors.
  

But from an aesthetic point of view, the widest or wings are of greatest value to athletes. They are also divided into three departments: upper, middle and lower. These muscles need to be pumped. After all, it is they who are responsible for the handsome male figure in the form of a triangle. And in combination with a narrow waist and broad shoulders it will look just great.

Wider grip - wider back

It's no secret that the horizontal bar is the best exercise for the back. It is pull-ups that involve all the smallest segments of this huge muscle group, and especially the wings. A quick look at the guys in the gym is enough to determine who is friends with the horizontal bar and who is not.

Indeed, developed latitudes can only be found in people who give this exercise priority attention in back training. However, to achieve the desired effect, everything must be done strictly according to science, otherwise we risk turning the training to build muscle mass into a regular workout. Consider several technical nuances:

• All pull-ups are performed with a strictly wide grip, the wider - the more the latitudinal ones are involved and the biceps with shoulders are unloaded.
• The use of weights is a prerequisite. This will significantly extend the amplitude of movement, which means that the working muscles will be subjected to maximum tension.
• If you chose pull-ups as the main exercise for the back in this workout, then you need to do at least 12-15 approaches. To avoid muscle overload, alternate sets with weights and your own weight.

Grip modification when pulling up

An amazing fact, but if you change only one detail in the classic version of the pull-ups, we will immediately make the other part of our wings work. It's about grip. With a reverse grip, we are involuntarily forced to tilt the case back, which means that the load vector is shifted by 15-20 degrees. This means that the lower fibers of the latissimus muscles are automatically included in the work.

For many, this can be a real discovery. After all, this part of the back is particularly difficult to pump and is often in circles of laggards. To distribute the weight gain evenly, alternate days of pull-ups with forward and reverse grip, so you will achieve the most harmonious development of the back muscles. A nice bonus will be that the exercise in a similar style - perfectly trains the biceps.

Tilt pull and narrow grip

As we recall, there is no better back exercise for men than pull-ups. This type of training is difficult for girls, but they can use the gravitron and swing the widest with the same success. However, there is another interesting exercise that ladies may like: pulling up with a wide back grip on the bar or bar. If you are new to sports, or do not have sufficient strength indicators, be sure to include this type of training in your set of exercises for the back.

However, it is better to give preference to a regular horizontal bar. There are several modifications of pull-ups using a narrow grip, which work very well on different parts of the back and allow you to achieve progression in drawing the relief and muscle growth:

• Straight narrow grip. This kind of pull-ups will allow you to stretch the widest in length, which is especially important for people with high growth. This will give an additional area of ​​increase in muscle mass, which will very well affect the overall picture of the relief.
• Narrow parallel grip. This exercise also affects the upper part of the wings, but introduces them into tension in a slightly different way. This kind of pull-ups can be included in the program as an analogue of a familiar and boring exercise, moreover, any new type of load favorably affects the mass gain.
• Average parallel grip. In this embodiment, the middle part of the back muscles is turned on. If you have enough time or pumping the widest is a priority, then do not disdain this exercise. The result will pleasantly surprise you.

Dumbbell Dumbbell

For those who are used to doing the pull of one dumbbell on a support, it will be surprising that this exercise is far from the most effective form of pumping the back. Much better - to pull the weight with both hands, and even lying on an inclined bench. If you choose an exercise for the back at home, then this will do just fine. In addition, this type of pumping the widest will perfectly engage in the work of the trapezoid, which means we get double benefit from training.

Swing your back with a barbell

When choosing the best back exercise in the gym, it’s worth stopping on a tilt barbell pull. This is an excellent basic exercise that adds thickness to the wings and works great for volume. Plus, it involves a huge number of stabilizers, which means that it can be safely included on any training day.

The main thing is to observe all technical features and not to forget about safety:

• It is worth leaning strictly to the parallel in order to unload the trapezoid and send the entire load to the widest;
• Do not forget about peak reductions and delays at the highest points. Try to bring the shoulder blades together and strain the entire spinal column.
• Extend the amplitude due to maximum extension of the arms. The stronger the muscles are stretched, the greater the increase in muscle mass.
• Try a reverse grip exercise. This will remove the load from the rear deltas, but also greatly complicate the exercise.

The program for the hall

If you want to keep your back muscles in a constant state of shock, change your training program at least 1 time per season.

The basic set of back exercises in the gym may look something like this:

A set of exercises for the home

Fortunately, doing exercises for the back and at home is quite possible.

The main thing is to strictly follow the training program:

• Before training your back, you need to have a good workout. This will help to saturate the muscles of the upper body with oxygen and blood, which will positively affect the effectiveness of basic exercises. As a warm-up, you can use push-ups or a set of exercises with dumbbells.
• Take your time, remember that more than half of the muscle fibers are included in the training only after a minute load. Perform pull-ups as slowly as possible, especially in the lowering phase.
• Do not neglect the rest. For a full recovery of biceps and forearms, you need about 4 minutes. Do not be afraid for the broadest, they need a lot more time. Remember that you are training your back, which means that stabilizing muscles should be restored as much as possible. Otherwise, you simply underload the target muscle. This will reduce the effectiveness of the exercises.
• To form a beautiful and proportional shape of the back, training should start with a wide grip. As you complete the exercises, you can gradually narrow it. You will begin pumping from the upper parts of the widest, then turn on the middle ones, and finish the training with the lower part of the wings.
• The larger the anatomical group, the more time it takes to recover. Do not get involved in training. Two to three lessons per week is more than enough.
• Do not neglect stretching and warming up. All this simulates the muscles of your back, and plus everything beneficial for joints and tendons.