An inflated back will make your life easier, protect your spine and ensure correct posture. At home, there is no way to pump up your back like professional bodybuilders, but you can make it beautiful and harmonious.
Instructions
Step 1
The main exercise is pull-ups. If you do not perform it or do it incorrectly, then you will not be able to pump up your back. In order for the back muscles to work during this exercise, and not the biceps, the grip on the bar should be such that the thumb does not wrap around it. To begin with, 4 sets of 10 pull-ups are enough, over time the number of approaches should increase.
Step 2
With pull-ups with a narrow grip, the distance between the hands is about 15 cm, the lower part of the lats sways well, but to a greater extent, the biceps are included in the work.
Step 3
The dumbbell row is another basic exercise for swinging your back. The body is tilted forward, the knees are bent, the arms are lowered and hold the dumbbells. Slowly pull the dumbbells towards the belt, trying to do this with your back muscles without involving your arms. The exercise is performed 12 times in 4 approaches.
Step 4
It is necessary to train your back 2-3 times a week, while strength approaches should alternate with stretching exercises. All movements should be performed due to the work of the back muscles, not the arms. In order to pump up your back and not rip it off, the lower back should be straight when doing the exercises. All approaches are performed at a slow pace, it is necessary to feel the tension of the spinal muscles.
