You can build up your back muscles with the help of various exercises on the horizontal bar, with weight, etc. But in order to quickly achieve the desired result, you need to know how to do it correctly. How to build up your back muscles?
Instructions
Step 1
Beautiful relief muscles of the back are the dream of any man involved in bodybuilding. But not everyone knows how to properly build back muscles. Here are some exercises to help you achieve the desired result.
Step 2
The first exercise is a wide grip pull-up. Grasp the bar with a grip slightly wider than your shoulders and hang from it. Move your chest forward a little, cross your ankles and direct your gaze to the bar. Pull up, bringing your shoulder blades together, and try to touch the horizontal bar with your chest (its upper part). Without pausing, smoothly return to the starting position and repeat the exercise again. It is important that the horizontal bar touches the chest below the collarbones or at their level.
Step 3
The second exercise is a bent-over row of dumbbells. To do this, take a dumbbell in your right hand, put your left palm and left knee on a bench, straighten your back a little and bend it. Pull the dumbbell in an upward arc towards you, bringing the shoulder blades together. At the top point, pause clearly and return to the original position. Repeat the required number of times. Try to pull the dumbbell not towards the middle of the abdomen or towards the chest, but towards the belt.
Step 4
The third exercise is the bent-over barbell row. Hold the bar so that your arms are slightly narrower than your regular bench press grip. Pull your pelvis back and tilt forward, while the bar should drop to the middle of your shins. Pull the barbell towards you and try to touch it to the lower abdomen. Without any pauses, go to the starting position and do the exercise again. To make the load on the lower back easier, try to keep your legs bent.
Step 5
The fourth exercise is a seated wide-grip block row. Sit down on the simulator so that your slightly bent legs rest on the support, and take the handle in your hands. Raise your head and arch your back. Pull the handle towards the middle of the abdomen, bringing the shoulder blades together. After a distinct pause, return to the starting position. During the exercise, try not to round your back or tilt your head back or forward.
Step 6
The fifth exercise is bringing the shoulder blades together on the lower block. Attach a long stick to the lower block and sit in front of it. Take the handle with a wide grip, while straightening your back and raising your arms to chest level. Do not bend your arms, but just try to bring the shoulder blades together while bringing the handle closer to you. Return to the starting position and repeat the exercise again. Pay attention that the shoulders do not rise up during the exercise.
