The back is one of the most important muscle groups in the human body. The correct position of the spine, the strength and endurance of a person depends on its development, because most of the loads that a person performs in everyday life depend on his back. In order to pump your back, you need to load it to complete failure, but at the same time try to stay within the limits of strength training.
Necessary
subscription to the gym
Instructions
Step 1
Start working your back with the upper pulls. Use a top row machine. Place your feet under the knee supports and grasp the handles of the simulator with your hands. In order to pump your back muscles as efficiently as possible, you need to hold the handles of the simulator with a wide grip, and keep your back perfectly straight throughout the exercise. Perform rows behind the head and in front of you, performing first six sets of fourteen reps for the head, and then the same number of repetitions and approaches in front of you.
Step 2
Do the lower pulls with kettlebells. Stand in an inclined position, rest your knee on the bench. Keep your back straight with your eyes facing up. Take the kettlebell off the floor and lift it up until your wrist touches your abdominals. Do the exercise slowly, controlling every movement. Do six sets of ten reps for each hand.
Step 3
Do trapezoid exercises. Take a kettlebell or barbell with a narrow grip, stand up straight. Raise the projectile from outstretched arms to the level of the collarbone, slightly spreading the elbows to the sides. Lower the projectile slowly. Perform five sets of eight reps, firmly contracting the trapezius muscles with each rep.
