Not sure what exercises to choose to train your back muscles? Try the top 10 of them and get ready for muscle growth!

Back exercises in gym can be performed with a barbell, dumbbells and in simulators. Knowing which of them are best suited for building a wide and strong back you will achieve your goals much faster. Therefore, we have compiled a list of the 10 best exercises for building back muscles for you.

Since there is very little research on this topic, we chose these movements based on factors such as popularity, the number of muscles involved, as well as the complexity of the execution technique and the uniqueness of the exercise compared to others. Our list includes the best back exercises in the gym that can be included in any training program.

To understand what exercises should be included in the training program, you need to understand which muscle groups load certain basic exercises on the back and what goals you are pursuing. They can be conditionally divided into exercises for the width and mass of the back.

Please note that all the movements presented in the article are equally well suited for men and women. Exercises for the back muscles for girls differ only in the worker that will be used for training. When we talk about that, then there similar movements will involve muscle groups in different ways and the technique will be different.

1. Deadlift with barbell

Why is it on the list: This is definitely the best exercise for the back muscles, although technically it is not only aimed at developing this part of the body. The deadlift works the entire posterior chain from the calves to the top of the trapezium. When performing the exercise, it is extremely important to observe the technique. When you learn how to do this, you will be able to work with huge weights, which will force the muscles to work at their maximum efficiency, activate the production of hormones and help you become bigger.

There are also many programs that will help you progress in the deadlift and set personal records. Physiologists like to include deadlifts in strength building and improvement programs. physical form, since it works out the muscles very well, and is the best exercise to strengthen the bone structure.

"There are many programs out there to help you progress in your deadlift and set personal bests."

Incorporate the classic deadlift into your back workout. Other variations of the exercise, such as sumo-style deadlifts, shift the load from the back muscles to other muscle groups.

How to include in training: if you are going to work with a lot of weight (with the number of repetitions less than 6), then do the deadlift at the beginning of the workout, when you are full of energy. If you are focusing on a large number of repetitions, you can do it later.

Why included in the list: This is perhaps the second most important back exercise in which you can work with a lot of weight. EMG data show that the bent-over row engages the large muscle groups of the upper and lower back equally, making it an effective muscle-building exercise. Like the deadlift, this exercise requires proper technique.

How to include in training: do barbell rows at the beginning of your workout, working with heavy weights in a low rep range (around 6-8 or 8-10). The Smith machine version is a good alternative. This allows you to maintain an upright position, but you must ensure that your body is properly leaned against the bar. The bent over row puts quite a bit of stress on your lower back compared to other exercises, so it's best to do it early in your workout. If you've done your best with the deadlift, you can skip this exercise.

1. Wide grip pull-ups

Why included in the list: it is always good to include a pulling exercise in your back workout, and pull-ups are one of the the best options. Wide grip pull-ups are great for working the upper lats. A narrow grip increases the range of motion, but we prefer a wide grip due to the optimal starting position for the joints. One of the main difficulties in this exercise is to train to muscle failure in a suitable muscle growth rep range (8-12).

If you will be doing pull-ups at the beginning of your workout, then it is better to use a weighted belt. Of course, if the exercise seems difficult to you, you can pull up in the machine with a support mechanism or with the help of a partner. You can also do wide grip pull-ups which are a suitable alternative. If you do not have shoulder pain, then pull yourself up with the bar behind your head.

Proper technique also plays important role. In the starting position, the shoulder blades should be lowered down and brought together.

Wide grip pull-ups

How to include in training: Due to the large range of motion, a few easy repetitions will serve as a good warm-up for the shoulder joints. Since technique is also very important, it is best to do pull-ups at the beginning of your workout.

1. Standing T-Bar Row

Why is it on the list: We chose this variant of the T-bar row (with pectoral support) because it allows you to lift more weight, although athletes often "help" themselves through the knees and hips. Some find it difficult to keep their back straight, so this version is the best choice.

The T-bar row is not a squat, so keep your legs bent throughout the exercise. You can also change the position of the hands and the width of the grip. A wide grip will put more stress on the latissimus dorsi, while a regular grip will put more pressure on your lats. middle part back (rhomboid and round muscles, as well as trapezium). This is one of the easiest pulling exercises to secure.

“The T-bar row is not a squat, also keep your legs bent throughout the exercise.”

How to include in training: do the exercise at the beginning of the workout. Focus not on the movement of the hands, but on the work of the muscles of the back. If you are an advanced lifter, then use 10 kg instead of 20 kg, gradually increasing the range of motion and slowing down the movement of the shoulder blades in the lower phase of each repetition. With each rep, make sure you keep your back straight.

1. Seated pulldown with a wide grip

Why included in the list: almost everyone performs block pull only with a narrow grip. A wide grip allows you to change the pace of the exercise, since it shifts some of the load to the upper part of the latissimus dorsi. This exercise is similar to other back rowing exercises that are done on machines, so don't do them in the same workout unless you make some changes to them, such as changing your grip width or rep range. You can also try a shoulder-width grip, which works better on the bottom of your lats, but remember to keep your elbows close to your sides.

Pulldown of the lower block to the chest while sitting with a wide grip

How to include in training: since this exercise is performed in the simulator, it is best to do it at the end of the workout. Choose a weight that allows you to do no more than 12 reps.

1. Reverse Grip Pulldown on Smith Machine

Why included in the list: the reverse grip engages the biceps more actively, and when the elbows are pressed to the sides, more load falls on the lower part of the latissimus dorsi. The Smith Machine lets you focus on lifting the weight and not worry about balancing it out.

Bent over barbell row with reverse grip

Bend at about a 45-degree angle, stand close to the bar, and use your knees and hips lightly as you lift heavy weights. Although many athletes consider the Smith machine as taboo, the fixed trajectory of motion and the ability to control the person being lifted will make a difference in your workout and make it a little easier.

How to include in training: you don't need to include more than one reverse grip exercise in your workout. Do it in the middle of your workout, after heavy pulling exercises. When performing any of the exercises, do not neglect the straps. Your goal is to work your back muscles as much as possible and not experience restrictions due to a lack of strong grip.

1. Narrow grip chest pull

Why included in the list: The wide-grip pulldown is very similar to the wide-grip pull-ups we looked at, so we opted for the close-grip pulldown. EMG data shows that the close neutral grip activates the lats in the same way as a regular grip, so you hit all parts of the muscles. As mentioned in the chapter on pull-ups, a close grip increases the range of motion and tense time of the lats, which has a positive effect on gaining muscle mass.

How to include in training: this exercise works well as a warm-up for the shoulders, but for building muscle, it is best performed at the end of the workout in the 8-12 rep range.

1. One arm dumbbell row

Why included in the list: this is a great one-sided exercise, in which each side of the body works independently of the other, which allows you to raise big weight. This increases your range of motion without being limited by your weaker side. It will also make it easier for you to support your lower back (which you could lie on huge pressure), placing one hand on the bench. A slight rotation of the dumbbell will help to engage the core muscles to a greater extent.

How to include in training: if you take your elbow to the side, you will force the lower part of the latissimus dorsi to work more actively. Perform the exercise between the middle and end of your workout for 10-12 reps.

1. Pullover on an incline bench head down

Why included in the list: back pullover? Absolutely right! This exercise is similar to the straight-arm pulldown that you are probably familiar with. The exercise is single-joint, but it allows you to perfectly work out the latissimus dorsi. The head-down version keeps the latissimus dorsi tense for longer throughout the entire amplitude, compared to the horizontal position. When you're done with the exercise, simply place the dumbbell behind your head and drop it to the floor.

How to include in training: in almost all cases, single-joint exercises should be done at the end of a workout. Try to do more repetitions (about 12-15 per set) to achieve a pump.

1. Barbell row with one hand in the Smith machine

Why included in the list: This exercise is great for working on bottom latissimus dorsi. Stand sideways to the machine, grab the bar in the central part, put one leg back (split position), and also bend your knees to better maintain balance. Pull the bar up as high as you can. It is acceptable if the body naturally sways a little during the exercise.

How to include in training: perform the exercise at the end of the workout in the range of 8-10 or 10-12 repetitions. You can do it instead of the bent over dumbbell row as the exercises are similar.

To understand how to swing your back correctly, you need to know that there are deep and superficial back muscles. The first layer is formed by the latissimus dorsi and trapezius muscles, the rhomboid and serratus muscles lie more deeply.

It is better not to combine the pumping of the back muscles with the study of other large muscle groups, for example, the pectoral muscles. Can be combined with exercises shoulder girdle(delta), press. Isolated back exercises should always be performed after basic exercises.

This is a basic multi-joint exercise for the back muscles in the gym, in which almost all major muscle groups of the body are additionally loaded.

Special instructions:

• The bar of the bar should slide along the shins, the knees should not be circled with the bar, the arms hang down freely. The bar moves strictly in a vertical plane. If your knees are in the way, you need to increase the angle of inclination forward. But the distance between the shins and the barbell should be no more than 2-3 cm.
• The back always remains flat, flexion when bending forward occurs not in the lower back, but in the hip joints.

The bent-over row engages the lats and trapezius muscles of the back, as well as the rear deltas and biceps.

Special instructions:

• Legs and head remain stationary.
• The distance between the hands on the neck should be slightly more than the width of the shoulders.
• If the shoulder blades are brought together at the top point, the rhomboid and trapezius muscles are included in the work.

Incline dumbbell row

One-handed dumbbell row pumps the lower edge of the latissimus dorsi. It allows you to increase the range of motion compared to traditional traction and reduce the load on the spine.

There are 2 possible starting positions:

• Standing sideways to a horizontal bench, put your left knee and lower leg on the bench and rest against it with your bent left hand. Tilt the body horizontally, put the right leg to the side and back.
• Both feet on the floor, left in front of the right and bent at the knee. Rest your left hand on the bench, tilt the body.

Technique:

• Take right hand dumbbell with a neutral grip, the arm hangs freely.
• After inhaling, pull the dumbbell to your waist or higher along an arcuate path, linger a little at the highest point and bring your shoulder blades together.
• As you exhale, return the dumbbell down.

Special instructions:

• Do not turn the body in order to raise the projectile to the maximum height.
• Do not take your elbows to the side.

Shrugs

The essence of the exercise is a shrug performed with weight. Shrugs are isolated exercises for the formation of the trapezius muscles and perfectly complement the basic back exercises. For beginners, this exercise is not necessary, but gradually there will be a need to include them in the training program. Exist different variants execution.

Shrugs standing

For this option, dumbbells or a barbell with a curved neck are ideal - they will not put pressure on the legs or groin, like the neck of a regular barbell.

Special instructions:

• You can not make rotational movements with your shoulders- you can get injured in the shoulder joint.
• To prevent the bar from dropping below the starting point, it is recommended to use a power rack or stands.

Shrugs lying down

IN this option trapezoids are being worked out, pectoral muscles and deltas.

• Lie down on a horizontal bench inside the power rack, put your feet on the floor. Set the limiters 10 cm below the level that corresponds to the full extension of the arms at the elbows.
• Grasp the barbell at shoulder width and remove it from the stops, press the shoulder blades against each other, and the shoulders against the bench.
• As you exhale, push your shoulder blades apart, lift your shoulders and tear them off the bench.
• On an inhale, return to the original position.

Special instructions:

• Upper back and head do not come off the bench.
• Both hands should move synchronously, the hands are on the same level.

At the heart of this exercise for the back in the gym is the principle of pull-ups. It loads the latissimus dorsi, biceps and anterior deltas.

Special instructions:

• To relieve the load from the biceps, you can use an open grip ( thumb lies on top of the neck).
• Do not bring your elbows together or take them back, keep them in the same vertical plane.

Traction of the lower block to the stomach

The exercise is aimed at the lower sections of the latissimus dorsi, deltas, and forearms.

Special instructions:

• Don't round your back.
• Perform all repetitions at the same pace.

Hyperextensions

Hyperextension (hyperextension) translated from English - overstretching, overextension. Exercise designed to strengthen muscles lumbar. The main load falls on the extensors of the back, biceps of the thighs and gluteal muscles. The work includes small spinal muscles that are not worked out by any other exercises. Strong muscles the lower back helps a lot to accelerate progress in such basic exercises, like deadlift and others and pump up your back faster in the gym.

Special instructions:

• Don't go too low, to a 90-degree angle between your body and legs.
• At the top point, you should not bend back, it is harmful to the spine.

Exercises for the back muscles are an important part of the training program in the gym. To make a beautiful and muscular body with the help of bodybuilding, biceps curls are not enough. Basic back exercises in the gym will make it wider and thicker - this is the goal of every beginner.

Pull-ups, deadlifts, barbell rows, and deadlifts should be an integral part of a muscle-building program.

Muscles that work during exercises for the muscles of the back

• trapezius muscle of the back (top)
• latissimus dorsi (middle)
• rectifiers (bottom)

Exercises for trapezius muscle give back thickness.

Latissimus dorsi expand the upper back, making the waist visually narrower.

Back straighteners Dont Have of great importance for appearance, but they help to stabilize the back in heavy basic exercises (Squat with a barbell on the shoulders, Deadlift).

The number of repetitions and approaches in exercises for the back

The program of training back muscles for mass in the gym

Back exercises are often done on the same day as chest workouts. Start your workout with the back muscles, as this muscle group is larger. But if your breasts are far behind, then do them first, when you have more strength.

Pull-ups

video - Pull-ups and pull-ups

Features of the execution technique:

• by changing the width of the grip, you can work out different areas backs: the wider the grip, the more the lats are involved in the work, making the back wide;
• pull yourself up due to the muscles of the back, not the arms - the biceps are included in the work only at the top point;
• do not pull your shoulders to your ears.

If you weigh a little and pulling up is easy, use weights - a belt with a pancake. If, on the contrary, you still can’t pull yourself up, then put a chair down and push off from it with one foot. In the gym, you can pull yourself up on a special simulator "Graviton" (the more the weight of the counterweight, the easier it is to pull up; start with the counterweight slightly lighter than your own weight).

Deadlift

video - deadlift

Deadlift is the best, but at the same time the most traumatic back exercise. The bench is indispensable when working on the mass. The main thing is to master correct technique and do not rush to hang more pancakes on the bar. To protect yourself from injury: pump the muscles of the press and rectifiers of the back. They will support the spine during the deadlift. Auxiliary exercises: hyperextension, twisting on

The gym will help to make the body beautiful and athletic. The back, this is a fairly important part of the body, it is she who enters into a very, desired part a corset that performs many functions.

It is very important to know which muscles work during a back workout. This top part back, that is, trapezoid, middle or widest, Bottom part or rectifiers.

You help your back become wider, which is very important for men. needed to make the waist look narrower, which is interesting for girls. Back straighteners on appearance do not affect, but are very important for stabilization when training gives a large load.

Basic Repetition Rules

The repetitions should be comparable to what you want to achieve. Those who are just trying to learn the basics of bodybuilding should do no more than fifteen and no less than twelve repetitions with fairly light weight. This is due to the fact that at first the body must remember the technique perfectly, and when this happens, you can slowly increase the weight.

It is best to start with no weights at all, or choose dumbbells with the smallest weight. It is better to increase the repetitions with each workout quite a bit. If all the maximum fifteen repetitions began to be given easily, then it's time to increase the weights and start over.

For cutting, it is desirable to do many repetitions with light weights and take very small breaks, this will help to get the maximum result.

Mass training

In order to qualitatively and consistently recruit muscle mass, it is worth including more in your program, where the weights should be free, repetitions are best done less.

Back training is recommended to be combined on the same day with chest training. It is always worth starting from the back, this is due to the size of the muscles, which are larger here. But if everything is very bad with the chest muscles, then the rules can be changed and it is worth starting with them while there is still strength and energy.

A set of exercises:

Main can include

1. bent-over row

Auxiliaries can include

1. thrust: on the simulator, the lower block, dumbbells with one hand, the upper block

Back exercise pull up

• It depends on the width of the grip which muscles will work, the wider the grip, the better the pumping of the lats.
• Pulling up your weight is not due to the work of the arms, but of the back, the biceps should begin to work only at the final upper point.
• Don't pull your shoulders up to your ears.

If this happens, and you feel that your small weight is not enough, you can put a pancake on your belt. If in general everything is very difficult with pull-ups, then it is worth using a chair as an aid, from which you will have to push off with one foot.

In the gym, a special simulator called "Graviton" can help to perform, but there is one caveat here, the larger the counterweight, the easier it is to do, so the counterweight should be slightly less weight of your body.

Deadlift

This training is quite effective, but, unfortunately, the injury is dangerous. Without this exercise, it is very difficult to work on the mass, so it can be called indispensable. It is very important to observe the technique and does not seek to short time maximize weight. In the beginning, you need to pump the rectifiers of the back and the press, this will help support the spine and not get injured.

You can use the following options:

• Romanian
• "sumo"
• classical

Bent over row

This training is very effective for the latissimus dorsi, it is recommended to have it in the program for mass. Everything that is suitable for is worth doing here.

What should be considered in the execution technique:

• The neck of the projectile should create the effect of sliding on the hips
• Legs should be slightly bent at the knee joint
• The back should create an angle of 45%
• The projectile should be pulled towards the lower abdomen, and not towards the chest

hyperextension

This training can be called the best for back straighteners. You can perform with additional weight, and without any weighting agents.

What are the features of the technique:

• Hips should be on pillows
• So that the load does not go on and the legs, the pelvis should be on the pillow from the front edge
• Keep your back straight, do not round

How to do the exercises can be seen in this video

Is it possible to visit the hall with osteochondrosis

Many people with a sore back are interested in whether it is possible to work out in the gym with osteochondrosis. This question is relevant for both women and men. To be honest, visiting the gym with this disease is not prohibited, you just need to visit your doctor and follow some rules.

1. You can visit the gym only during the remission period, that is, when nothing hurts
2. It is recommended to include in your life schedule trainings that stretch the spine, and constantly do breathing exercises.
3. Some exercises will have to be excluded, most often they remove axial loads
4. When the disease is exacerbated, you should not do training on the lower back
5. Do not actively jump

Sports with osteochondrosis can bring both harm and benefit.

1. Training will help improve posture and improve muscle flexibility.
2. Helps to avoid major nervous strains, as well as fight pain
3. Training will help improve the health of the whole body, lose weight, which is important, improve the strength of the bone corset
4. After classes, insomnia can go and mental condition much better

• In order not to harm your health, be sure to inform the trainer about the disease and consult your doctor.

All information about the program for the back, for injuries and pains of the spine is on the video

It cannot be seen in the mirror. But this does not diminish its importance. Load your back no worse than your shoulders, abs or quadriceps. I'll tell you how to do it!

Out of sight, out of mind? It seems that women are guided by such motives when we are talking about back training. Many of us avoid exercises that target muscles we can't see in the mirror. This is the wrong point of view! The importance of a strong back cannot be overstated - and that says it all.

For me, the back is one of my favorite muscle groups. I perform at competitions, and there the judges evaluate the proportions of the participants in the complex. Without a strong, well-developed back, I would not have had any chance at events of this kind. In other words, I have to train often and intensely. Even if you do not perform on the podium, you need to swing your back anyway. After all, this is a huge layer of muscles in our body.

Wide grip upper pulldown

The muscles of the back are involved in almost any movement that we perform in Everyday life. They need to be strong to handle this amount of work. In addition, a strong back is the foundation for the development of other muscle groups.

There is another advantage: a well-developed back and traced shoulders visually narrow the waist. In addition, there are no traces of bra straps on the trained back. A beautiful back allows the girl to wear fashionable black dresses with a cutout at the back. Did I convince you?

Incline dumbbell row

Training program

Advice: Make regular changes to your training program to avoid plateaus. So, some weeks I do five sets of 10-12 reps per exercise; other weeks I change exercises. Training programs need to be changed regularly, otherwise apathy and stagnation may develop.