When I first started working out, I didn’t pay much attention to back training. The most important were, of course, biceps and chest. However, I quickly changed my habits. The silhouette, in which some muscles are well-defined, and others not at all or little, does not look the best. If you want to work on sculpting your entire body, incorporate the following exercises for your back muscles into your training plan.
Table of contents
- 1 Back training at home – how to organize it?
- 2 Exercises for back muscles at home – a proven set
Back training at home – how to organize it?
Gym-goers have a number of machines at their disposal that are useful in training the back muscles (e.g. the overhead and underhead lifts), but you can train these parts just as effectively at home. For this purpose, you will need a few simple pieces of equipment, which can be purchased cheaply at any store with sports equipment, so: a bar, barbell and dumbbells.
Here is a good patent for back training at home. The optimum for beginners and intermediate users is 4 series of each exercise, and the number of repetitions is 8-12.
Exercises for back muscles at home – a proven set
1. pull-ups on a bar with a grip
I start my back exercises with pull-ups on a bar. Sometimes I use a wide grip, but more often a narrow one. We catch the bar with a grip, approximately at the width of our shoulders (or a little wider). Keep your legs loose or bent at the knees. Puff out your chest slightly. Pull yourself up until the top of your neck is at bar height. Lower your body down (not too fast!). Do not rock from side to side, keep a stable body position.
2 Pull-ups on a bar with an underhand grip
Another variation of pull-ups on a bar – this time with an underhand grip. As in the previous exercise, place your hands approximately at shoulder width apart (or slightly wider). Chest out, legs hang loose or are slightly bent at the knees. Pull yourself up until your entire head is above the bar. The movement of the elbows should be along the length of the trunk. Slowly lower your body down. 3.
3 Incline with the barbell
Stand slightly apart. Take the barbell and place it on your shoulders. Bend your legs slightly at the knees, keep your back straight, your shoulder blades pulled back and your chest puffed out. Perform the bend, more or less until your torso is parallel to the floor. Return to the starting position with a smooth body movement. 4.
4. barbell rowing
Rowing with a barbell is a very popular exercise for the back muscles, having several different variants. Grab the barbell, stand slightly apart, and bend deeply. Your knees are slightly bent, your back is straight and your chest is sticking out. Pull the barbell up to your stomach or chest, lower it. 5.
5. dumbbell rowing
Back exercises with dumbbells are an alternative to exercises with barbells, if you do not have one. But if you have both, it is worth to use both to increase the diversity of training. For dumbbell rowing we will need an exercise bench to support the body, but it is not essential. You can just as well support yourself on a bench, low table, edge of the bed. Perform a supported kneel on the bench (on one knee and hand). Hold a dumbbell in your other hand. Press the dumbbell against your body (keep your elbow along your body) until it reaches your hip. Lower your hand. Perform the same exercise on the other arm. 6.
6. carrying the barbell behind the head.
This exercise can also be performed in variant with a dumbbell instead of barbell. Lie down on your back on the bench. Hold the barbell on a grip, elbows slightly bent. Move the barbell far behind your head. Return to the starting position. Take care of the fluidity of movements during the entire exercise. 7.
7 Shoulder raises (pull-ups).
Grasp a barbell (or optionally 2 dumbbells). Stand slightly apart. Keep your legs straight, back straight, chest out, arms lowered. Hold the barbell in front of yourself, and if you are training with dumbbells, hold them at the sides of your body. Lift the shoulders as high as possible. Hold for a moment and then lower the shoulders.
Seemingly simple exercise, but requires great precision while performing it. Keep a slight straddle, bend your legs in the knees. Hold the barbell in front of yourself, low, over the toes. Straighten your knees and torso. Do not bend backwards. Keep your back straight at all times. Return to the starting position, bending the knees and bending down so that the barbell is again above the toes (the torso is still straight).
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