In order to make the back really wide, it is necessary to perform a large number of repetitions and approaches. The back is a very large muscle group, and the more load we put on it, the better it responds to it. It must be remembered that these workouts can take a long time and plan your time accordingly.
It is necessary
subscription to the gym
Instructions
Step 1
Work out the trapezoid. This will give your arms and shoulders a good warm up before the main load. Pick up a kettlebell or a barbell with a narrow grip, and then raise it to the level of the collarbone. Raise it slowly, without jerking, and lower it just as slowly. Do six sets of eight reps each.
Step 2
Work on an upper pull machine. Sit on the machine with your knees resting on the leg rests. Take a stable position and grasp the handles of the simulator. Pull the handles down firmly, lowering them in front of you until they touch the collarbone. Do eight sets of sixteen reps, then do the same number of sets, doing the rows behind the head until the neck touches.
Step 3
Do the lower rows to develop your lats. Take a kettlebell in your hands and rest your knee on the bench. Grab the kettlebell firmly with one hand, and with the other lean your elbows on the bench. The back remains straight, the eyes look up. Perform jerky movements until the wrist touches the abdominal area. Perform six sets, each until the muscles are completely broken.
