For those who want to build a beautiful, harmonious body, working out each muscle group is just as important as working out the whole body as a whole. The importance of back work when working on your back cannot be underestimated. The back is a whole muscle group, unique for pumping in the sense that the more load it is, the better it reacts to it. That is why it is necessary to work out the back systematically.
Instructions
Step 1
Perform pull-ups until your chin touches the bar. The pace does not matter, the main thing is to work out four sets of eight repetitions.
Step 2
Perform pull-ups until the back of your head touches the bar, work out six sets of twelve repetitions.
Step 3
In order to pump up a wide back, you need to do deadlifts. With the deadlift, each muscle of the back and body is basically mobilized, and when working with large weights, it strains to the limit, so it is necessary to do deadlift every time you do back exercises.
Step 4
Perform the upper and lower links. For the upper links, any machine that can do them will work. Do eight sets of twelve reps. For the lower rods, it is better to use special simulators, exercises with a barbell are traumatic. Make sure that during the exercise you deliberately strain your back - this will provide you with an increase in mass.
Step 5
Take a kettlebell and rest your knee and hand on the bench. Perform a one-handed kettlebell row until you touch your abdominals. Perform six sets of ten repetitions alternately with each hand. Try to do the exercise slowly, controlling the movement of the kettlebell every second.
