Back workout

The wide and developed back in bodybuilding gives the figure of an athlete an aesthetically attractive look. It does not just make the athlete's physique much more beautiful. If the bodybuilder has strong and strong back muscles, he gets the opportunity for further progress. They are involved in almost every exercise. The more developed they are, the greater the potential of a bodybuilder.

Back training has a special place in the training process. It has its own characteristics. To become the owner of a truly powerful back, you need not only to correctly build a training program, but also to know how to protect yourself from getting injured.


  • 1 How to build back muscles
  • 2 Anatomy of the back muscles
  • 3 Exercises for back muscles
    • 3.1 Pullups
    • 3.2 draft of the vertical block
    • 3.3 tilt rod
    • 3.4 T-bar pull
    • 3.5 One-handed dumbbell pull
    • 3.6 Link of horizontal block
    • 3.7 Shrugs
    • 3.8 Deadlift
  • 4 Workout program for back pumping
    • 4.1 For beginners
    • 4.2 For intermediate level
    • 4.3 For experienced athletes
  • 5 Summary

How to build muscle back

The muscles that are located on the back represent the largest group in the upper body. They perfectly perceive large loads, take on most of the hard work performed in training. To pump up the spinal muscles, it is necessary to abandon classes like pumping or drop sets. The required load can be obtained only when basic exercises are carried out with the use of a large working weight.

The number of repetitions in each approach, when the basic movements to increase mass are performed, range from four to six. This range makes it possible to work with large weights and feel that the back muscles are really fully loaded, as they will begin to hurt after exercise. Simple exercises can be done with eight repetitions. The main thing is to constantly take an impressive working weight.

A properly designed training program and a working scale are important, but bring almost no result when the execution technique is “lame”. The lack of a pronounced effect is not the only problem that an athlete will face. Wrong technique at times increases the likelihood of injury. If you do not hone the correctness of the movements, the athlete will simply begin to lift weight, involving all muscle groups in the work, which will lead to the lack of the necessary load, and there will be no progress for the back. Each last repetition should be given as hard as possible, but on condition that the technique is perfect. If the weight does not go, you should quit, but do not neglect the correct execution.

To achieve the desired result, you must stay true to your training principles. Loads should be progressive. It is necessary to increase working weights, do one or two repetitions more than in the last lesson, and reduce rest between separate approaches. The main thing is to constantly increase the load.

You can not immediately take on an excessively heavy weight that does not go. It is necessary to progress, and not go mindlessly ahead, and then pay for the carelessness of the injury. This will lead to the fact that for a long time you have to forget about training until the rehabilitation period passes. Depending on the severity of the injury, recovery may take quite a long time. It is better to focus on increasing repetitions, since this approach is the least traumatic and can increase efficiency.

Back muscle anatomy

The anatomical structure of the back is a pair of grouped muscles surrounding the back of the body. They are conditionally divided into two large groups:

  • External Formed by the broadest, jagged, trapezius muscles and extensors. They form the surface of the back, therefore, require increased attention.
  • Internal They are located deep beneath the outer ones, they are a combination of a diamond-shaped, large round, leading scapulae and others. If you give these muscles proper attention and develop, they begin to push the outside, giving the back a deep and powerful relief.

Inflation of the back muscles, first of all, involves the study of the widest. This is due to size, because they are the largest and give the silhouette the coveted V-shape. When composing a training program, the main emphasis is on exercises that develop them.

In order to pump the broadest muscles to the maximum, you need to have a clear idea of ​​what functions they perform for the human body. They are involved when the upper limbs lead to the body from above and below, side and front, that is, when performing a pull towards yourself. These exercises should be the main basis for training the latissimus dorsi.

The most effective exercises during back training, during which the athlete gets the opportunity to perform natural and maximally functional movements, are pull-ups. Light traction on the block should be abandoned, focus on heavy variation.

The volume of the upper part of the body gives a trapezoidal shape, which is located in the middle. The trapezoid attaches to the neck and shoulder joints. These points of contact also create tubercles on the neck. The function of this muscle is that it leads to each other and raises the shoulder blades up and down. Such a movement indirectly occurs in almost all exercises that are done for the back. For the development of a trapezoid, sloping and straight shrugs are best suited.

The extensors are the elongated long muscles that stretch along the entire spine. Their function is quite simple. They are responsible for bending and unbending the body back and forth. Extenders should not be ignored. When they are developed, the back becomes stable during exercise, which gives progress for the entire training process.

The best exercise that allows you to pump the extensors most effectively is considered deadlift. She really is the best possible for working out absolutely all the muscles, and not just the back. When performing this exercise, arms and legs are also pumped up, but the most important thing is that the ligamentous apparatus is strengthened, the depth and thickness of the back are increased.

This result is achieved because it is in the deadlift that the largest weights are involved. This has its drawbacks. Due to this exercise, it is impossible to achieve an increase in the width of the back. It does not become more powerful on the sides.

We must not forget about the dentate muscles. They articulate with the oblique muscles of the abdomen. There is a small layer of subcutaneous fat. Thanks to this, when the dentate muscles are developed, they add even more attractiveness to an athletically complex athlete.

The most effective exercises for this group are diagonal twisting performed on the press, as well as various pullovers. There is no need to pay special attention exclusively to these muscles. They grow and tighten along with the rest.

Back muscle exercises

You should not focus solely on what exercises are the best and most effective for pumping up muscle groups of the back. It is recommended that no less attention be paid to the expected results.

Some athletes want to have a deep and strong back, while others, on the contrary, have a powerful top and a narrow waist. When priority goals and objectives are identified, they begin to select exercises that allow you to achieve what you want.

Equally important is the level of training and experience of the athlete. Beginning athletes must first pump the broadest spinal muscles, and after them train the trapeze and extensors. To increase the width allows absolutely any kind of vertical rods.

So, if you group exercises on the effectiveness of these or other muscles, then:

  • the best for the widest are pull-ups and such varieties of traction as the upper and horizontal blocks, torsion bars and dumbbells, as well as the T bar;
  • shrags with both a barbell and dumbbells are considered the most effective for trapezoidal ones;
  • the best for extensors are deadlift, which is more effective than hyperextension, inclinations performed with the bar next to or on the shoulders.

The fundamental point that is crucial when performing these exercises is that the back should always remain straight, but the lower back is best kept slightly bent. This position, when the pelvis is retracted and the chest is forward, provides safety for the lumbar region, and also allows you to more accurately and more fully reduce the muscle groups of the back.

Any exercises to work out the back allow you to pump your biceps. If you train incorrectly, the main burden falls on him. The downside is that the biceps are small in size. And if the big back does not tire for a long time, it gets tired very quickly. When the main emphasis, if the technique is not followed, is done on the biceps, it begins to slow down progress due to fatigue.

In order not to slow down the development, the main emphasis is on the technique of performing the exercise, which allows you to maximize the development of target muscles, but does not affect the biceps. Such a goal can only be achieved consciously when the reduction process is fully controlled. You must constantly feel the muscle-brain bundle.

When the technique does not work, the next morning the biceps begin to hurt, and, therefore, it is necessary to continue working on yourself. It is recommended to improve absolutely everything, working through absolutely every little thing. Technique involves bringing movements and contractions to automatism.

It is always necessary to learn each exercise first without using weights. You can use any available tool that allows you to create an imitation of dumbbells or barbell. Movements work out as slowly as possible with full amplitude. This allows you to achieve real results, because it well strengthens and establishes a ligament between the nerves and muscles.


This exercise is an excellent workout for the broadest muscles, allowing you to pump well both depth and width. The technique of pull-ups is as follows:

  • a fairly wide grip is used to engage the biceps and engage the latissimus muscles;
  • it is necessary to take the crossbar from above with all five fingers;
  • it is necessary to be pulled to the chest, as this loads the triangle of the spinal muscles.

When doing pull-ups, you should not concentrate on the hands. The main thing is that the elbows are laid back behind the body.

Vertical block rod

The exercise in question is a lightweight variation. It is especially suitable for beginner athletes. In this traction, you can use weight that is less than your own. Performing this traction allows you to learn to contract precisely those muscles that allow you to get the desired result for the future. The lightweight option can be excluded from your training when the athlete is able to perform at least five pull-ups with the right technique.

Doing traction of a vertical block is useful even for professional and experienced athletes. If the exercise is included in super series or drop sets, this will increase the intensity of the training. This exercise works rather deeply on individual muscle segments, as well as deflecting the body much more than in pull-ups, and therefore it’s good to pump the widest bottom much higher.

The main points that need to be taken into account are quite simple, but often remain without due attention:

  • the cable at the projectile at each point of the amplitude should always move only vertically;
  • the cable entry should fall on the lower point of the chest, and then fall down the spine;
  • the cable and elbows must move down in the same plane. Elbows should not be allowed to move forward or backward, since their institution behind the body should be due to deflection in the chest area.

It is easy for a beginner who has mastered all these points to go to more complex options.

Inclined rod pull

Its implementation requires close attention to the grip, that is, the width, as well as the orientation - direct or reverse. It is necessary to monitor the housing. The closer it bends to the horizontal, the better the back starts to work, but the negative impact of loads on the lumbar region increases. Another important point is the trajectory with which the bar moves. It should stretch along the lower limbs and elbows, which lead to the body.

T-bar pull

If you correctly master the technique of execution, the exercise becomes much more effective for working out the back than the traction that is performed in the slope. The mechanics of these movements are similar to those before, but the use of the T neck allows you to remove the load from many stabilizer muscles, and, consequently, increase working weights.

The only point that must be taken into account when performing such a craving is that this exercise should not be performed on an inclined or horizontal sunbed. They significantly reduce the amplitude of movement, and also complicate the contraction of the muscle groups of the back, since this does not allow bending. This exercise should only be done while standing.

One-handed dumbbell pull

One-way exercise does not differ in complex execution technique. It is much easier and simpler to do. The amplitude of motion increases due to the absence of a rod, that is, a rod in the middle of the body. This allows you to launch the projectile much further at the upper point behind the body and stretch to the maximum the widest ones in the lower position.

Horizontal unit thrust

Performing this exercise involves the middle and lower back when the cable is pulled down the abdomen. A different effect can be obtained with a wide handle and traction of the block to the chest, which gives an incentive for the development of the upper part.

The following points must be considered:

  • the length of the departure from the cable should be optimal, because, sitting too far away, it will become difficult to keep your back in a straight position;
  • reaching the lower extreme point, it is necessary to stretch the muscles, giving forward the body;
  • you can not tilt the body back at the top point, the back at this moment should be perpendicular to the floor surface.


Shrugging is an exercise that makes the shoulder blades move. This involves the trapezius muscles, since they are responsible for this function. Thanks to the scrubs, the volume of the trapezoid is significantly increased. Exercise can use the trapeze in various ways. You can begin to lift the blades when pulling the weight or in an incline, when they move freely towards each other, that is, they are reduced.

Shrugs are done with a barbell or dumbbells. The first shell is much more convenient for those who want progress in weight. The advantage of dumbbells is that they are most conveniently held around. As an alternative, you can use a simulator that simulates dumbbells with weighting from pancakes.

Shrugs only seem simple, but are designed for athletes with experience. For beginners it is quite enough to do pull-ups, deadlifts, horizontal thrusts, which also use the trapezoid well.

You cannot rotate your shoulders while making shrags. Such an additional load does not increase efficiency, but increases the chances of injury. This movement is unusual for trapeziums, which is further exacerbated when heavy weight is used.


This is a rather difficult and exhausting exercise, since the load falls on almost all parts of the body. When loading on the back, both the internal and the broadest muscle groups, trapezoids, and extensors are involved simultaneously.

When the wide back is a priority for the athlete, deadlift is performed after exercises that develop the broadest muscles. Otherwise, all forces will be completely taken away. Athletes for whom the primary task is to pump the extensors and increase the thickness of the back, who want to lift as much weight as possible, should do this exercise first.

Back Workout Program

It should be built on the following principles:

  • include horizontal and vertical traction;
  • run in 4-6 repetitions;
  • to pump up your back through basic exercises with working heavy weights.

Another important point is the preparation of an athlete.

For newbies

The program includes:

  • Warm up 5-10 minutes
  • 4 × 6 Pullups
  • Deadlift 4 × 6
  • 4 × 6 tilt rod
  • Hitch (muscle stretching)

Those athletes who can’t do five pull-ups with the perfect technique should do vertical block traction. The main thing is not to hack. The design must be perfect and the working scale heavy.

For intermediate level

It differs from the program for beginners in the introduction of another exercise that develops the broadest muscles - traction in tilting the dumbbell with one arm. Его делают по 3 сета с 8 повторами в каждом.

Спортсменам, которые имеют хорошую массу, для глубиной проработки, можно прибегнуть к иному варианту программы, состоящему из:

  • Разминка 5-10 мин
  • Подтягивания 4×6
  • Становая тяга 4×6
  • Тяга штанги в наклоне 4×6
  • Тяга гантели одной рукой в наклоне 3×8
  • Заминка (растяжка мышц)

Или таким (для атлетов с имеющейся мышечной массой для глубокой проработки):

  • Разминка 5-10 мин
  • Тяга вертикального блока 4×6
  • Тяга Т грифа 4×6
  • Тяга горизонтального блока 4×6
  • Шраги с гантелями 3×8
  • Заминка (растяжка мышц)

Лучшую тренировку каждый атлет выбирает для себя сам, учитывая свою первостепенную цель.

Для опытных атлетов

Программа может включать в себя:

  • Разминка 5-10 мин
  • Подтягивания 4×6
  • Тяга штанги в наклоне 4×6
  • Тяга гантели одной рукой в наклоне 3×8
  • Тяга горизонтального блока 4×6
  • Шраги или становая тяга (опционально)
  • Заминка (растяжка мышц)

Тренировочная программа продвинутого уровня включает в себя одно упражнение на трапецию и четыре на широчайшие мышцы. Основной идеей является то, что повышается интенсивность тренировок. Можно увеличивать число упражнений, уменьшать отдых после подходов, задействовать суперсерии либо дроп-сеты.


Тренировать спину лучше всего в отдельный день, а не сочетать с работой на другие группы мышц. Упражнения следует выбирать под свои приоритетные задачи и уровень подготовки, но, прежде всего, оттачивать технику исполнения.