The back is a huge layer of muscles on the human body. The wider your back, the more massive you look. Many do not understand how to make it bigger. To do this, it is important to learn the most effective exercises for working out the back.
It is necessary
- - Crossbar;
- - barbell;
- - T-bar;
- - sports uniforms.
Instructions
Step 1
Pull yourself up with a wide grip on the bar. This is a basic upper back exercise. So, grab the horizontal bar with a wide setting of your hands with an upper grip. Hang on it, then pull yourself up, trying to touch the upper chest of the bar. Hold for a fraction of a second at the top point, then return to the starting position.
Step 2
Do bent over rows. This exercise will help you build tight muscles in your upper back. Although it does not work properly on the lower back. Do it as follows. Stand in front of the bar, spread your legs a little and grab the projectile with an overhead grip. Bend your knees slightly, lean forward until your body is almost parallel to the floor. Keep your back straight, raise your head and lift the barbell off the floor and hold it in outstretched arms at about ankle level. Using only your back muscles, pull the bar upward until it touches your abdominals. Controlling the movement, lower the bar to the starting position and start doing the next time.
Step 3
Learn to deadlift on the t-bar. This powerful exercise helps build muscle and strength in the outer and middle back. Stand on the block, spread your legs a little and bend them at the knees. Grasp the T-bar with your upper hand grip. Straighten your legs and bend forward about 45 degrees. In this position, pull the projectile towards you until it touches your chest. Then lower the barbell also with outstretched arms, not allowing it to touch the floor.
Step 4
Do deadlifts. This exercise is worth mentioning separately, since it is the main and most difficult exercise in building mass and strength. They directly affect the development of the muscles of the back, especially in the lower part. So, go to the bar that is on the floor. Bend your knees, lean forward and grab the bar with a medium grip. Both hands should be on top. Keep your back straight to avoid unnecessary strain and injury. Give primary acceleration to the legs and start moving upward. Straighten with the barbell until you are standing straight. Then straighten your chest and pull your shoulders back a little. When lowering the barbell, bend your knees and lean forward slightly to lower the barbell.
