Special exercises to strengthen the lower back. Serratus back muscles. We work out the lumbar region at home without equipment

Perhaps we should start with the anatomy of the back muscles. I have dealt with this issue in great detail in my . Read. She is not big.

By the way, I remembered how I just started going to the gym, or rather, it was one of the attempts to start training.

One girl once told me at that time (I was 18 years old) that it would not be bad for me to pump up “wings”. Speaking humanly, then the latissimus dorsi.

I always dreamed about the press. And although at that moment I once again failed to start training normally (I started walking regularly from the third year of Univer, from about 20 years old), I listened.

"Those. do girls like wide backs? – I thought then. Why not the press, why not the arms, why the back?

I even asked a local jock from my dorm to teach me how to train my back, but because he absolutely did not understand “knew everything about the right training”, especially for a beginner, after a couple of such workouts, I again gave up training.

Now I have no problems with my back, it is quite wide, responds well to the load, in general, a muscle group that does not lag behind, in my case.

I have tried many different exercises and training programs with a specialization on the back, so I have some idea of effective training.

I will not pull the cat by the tail for a long time and I suggest that you immediately start the best exercises for the back muscles.

The best back exercises

As we already understood from anatomy, the back is not one muscle, but a whole group consisting of different muscles. Some muscles are bigger, some are smaller. This is some difficulty, because if we develop large muscles as much as possible, then they will “steal” the load from small ones, and this will not allow us to achieve maximum results.

I will talk about this in more detail, but a little later. And now I want to note which back muscles have a particularly strong influence on our athletic appearance.

The latissimus dorsi ("wings").
Trapezius muscle ("trapezium").
Back extensors.
Dentate muscles.

So, I put the muscles "in order of importance" from top to bottom. The extensors will not be able to change our appearance very seriously, so they are in the penultimate place, and the serratus muscles look very nice, but are very small, so they are at the end. The two most powerful muscles are the lats and trapezius. It is on them that we will focus.

Now it will be very easy for us to choose exercises for training the muscles of the back, because. we know which muscles are most important to us. So, let's look at the best exercises for developing the back.

The latissimus dorsi ("wings")

Pull-ups (all their varieties);
Tilt dumbbell row (with hand support);
Lever pull in Hummer;

Trapezius back muscle

Shrugs with dumbbells (or with kettlebells);
Shrugs with a barbell (or in Smith);

Back extensors

Deadlift;

Serratus back muscles

Diagonal twists;

Proper exercise technique

The back belongs to the “pulling” muscle groups, so when working on it, muscle groups such as biceps, middle and rear deltas, and even hamstrings can “steal” part of the load, so you need to learn how to FEEL YOUR MUSCLES. I have already said this repeatedly in many articles.

I have reviewed this in great detail. . Do not be lazy and study this question.

Exercises for the latissimus dorsi

This is the coolest exercise for developing the latissimus dorsi, which many do not do for various reasons, but in vain.

This is an extremely physiological exercise for you and me, because. our ancestors were forced to spend a lot of time in the trees. However, if you believe that man appeared on Earth as a result of other circumstances, then I cannot convince you of this. But I think it's pointless to argue that the crossbar appeared on Earth much earlier than deadlifts and dumbbells, this is understandable

Pull-ups develop exactly the WIDTH of the “wings”, and horizontal pulls (any) develop THICKNESS (the edge of the lats thickens).

Learn to DISABLE BICEPS from work during pull-ups (due to the “muscle feeling”) so that the biceps do not steal the load from the latissimus dorsi. At each point in the pull-up movement, THINK LADS, how they contract at each point in the movement.

If you have no problems with this, and you definitely “bomb” your lats in pull-ups, then it’s time to decide on the following points:

Grip:

Narrow;
Average;
Wide;

Brush position:

Directly;
To yourself (reverse grip);
Parallel;

Your weight;
With weight;
Standing on a support (in the simulator or from the hands of a partner);

The choice, as we see it, is very healthy. So, in general terms, then:

The wider the grip= more work WID + WORK LESS.

Than already grip= work more BICEPS (less back) + WORK MORE.

WIDE OR NARROW GRIP? The narrower the grip, the greater the amplitude of movement is created, but the biceps will work harder. If you have learned to feel your lats well and turn off your biceps at the same time, then you can pull yourself up with a narrow grip, because. work in this case will be stronger (greater amplitude of movement). But if you feel that during the pull-ups, your hands are “clogged”, then take it wider. Also, try using an "open grip" (that's when your thumb doesn't wrap around the bar), this will reduce the strain on your forearms.

In general, try to pull yourself up with a “medium grip”, because. in this case, it will be easier to feel the widest and turn off the biceps.

WHAT IS THE POSITION OF THE BRUSHES? The more the hand is turned (supinated towards itself, as with a reverse grip), the less the load on the forearms, but we won’t be able to take a wide reverse grip because of our anatomy, and the narrower we take, the more the biceps work. The way out is a PARALLEL GRIP (on a horizontal ladder, for example). So the brush will be supinated and you can take it wider.

PUSH TO THE CHEST OR BY THE HEAD? If you pull up behind your head, then you work less back muscles than when you pull up to the chest. But the advantage of pulling up behind the head is that this way you involve more upper back muscles in the work. In short, pull-ups to the chest involve more muscles in the work (more basic exercise), and behind the head accentuate the upper back muscles (more insulating). At the initial stage, I would not bother with this issue and would pull myself up to my chest.

TO ADD WEIGHTS OR NOT? In order for muscles to grow, PROGRESSION OF LOADS is needed. If the load does not increase, then it makes no sense for the muscles to increase, because. it is a very energy intensive process. There are a couple of clarifications. First, you should add weights when your technique has become perfect (you feel great in the latissimus dorsi). And secondly, you should work in the 6-12 rep range (approximately), so when you can already pull up with perfect form more than 12-15 times, then it is worth increasing the weight.

These are, one might say, "lightweight pull-ups." Everything that I said about grips, hand position, load, etc. All of this applies to this exercise as well. For beginners, this exercise is BETTER than pull-ups, because, as a rule, they can not pull up properly yet. Moreover, with this exercise it is easier to control the load and contraction of the lats. If you are an advanced athlete, then you should definitely include this exercise in your arsenal AFTER pull-ups to further tire the lats.

This exercise belongs to the "horizontal pulls", i.e. builds the latissimus dorsi muscles IN THICKNESS. The main thing in absolutely all deadlifts is a straight back! This will save you from injury, and will also allow you to work out your latissimus muscles more accentuated.

Pretty much everything I said about pull-ups about grips applies to bent-over rows as well, but there is one BUT. If you take a reverse grip on the bar and pull, you will notice that your elbows do not spread out to the sides, but move in parallel, respectively, the latissimus dorsi can be felt better, but the biceps also work harder. When we take with a direct grip, the elbows are bred more (especially with a narrow grip), so the trapezoid and the back delta are more involved in the work. So it goes.

Now for the slope:

Stronger slope= BACK works more;
Less slope= TRAPEZE works more;

In my opinion, and in my experience, it's best to grab with a MEDIUM STRAIGHT GRIP and about 20-30 degrees from horizontal (i.e. ALMOST parallel to the floor). The back MUST be straight and the bar moves parallel to the bent hips.

Pretty much the same as the bent over row. But here a deeper study of the inner part of the back (between the shoulder blades) is given. In fact, this is just a more convenient option for tilting the barbell.

There are a lot of different T-bar pulls. The main ones are in the STANDING and LYING positions. When you perform the exercise while standing, it is almost the same as the barbell row in an incline, just more convenient, and LAYING, a number of inconveniences already begin here, because. for a competent reduction of the widest, you NEED A BENDING IN THE BACK (in the scapular region), and lying down is difficult to do.

In general, if you have a standing T-bar, you can choose it as an alternative to rowing, and if you are a lounger, then it’s better not to do it, especially at the initial stage.

Bent over dumbbell row (with arm rest)

The technique for performing the exercise should be as follows:

Lean forward and take the dumbbell in your right hand, with your left hand and left leg bent at the knee, you need to lean on the bench, and the right leg is set back.
The movement of the hand must be STRICTLY VERTICAL, and the movement must be carried out PARALLEL TO THE BODY (the hand does not move to the side).
The body does not change position! THE BACK IS ALWAYS STRAIGHT (bent in the opposite direction!).

There is a wider range of motion than the tilt bar pull, because. the bar does not interfere with raising the elbow above the waist. More work and muscle contraction. The emphasis on the knee and hand allows you to unload the spine. And also, because the exercise is performed with one hand, then you can better feel your muscles.

Lever pull in a Hummer

Hammer-type exercise machines appeared not so long ago, but they have successfully entered all modern fitness centers. This is a great exercise and a variant of the "horizontal pull". The exercise is similar to the dumbbell row with one arm, but because your body is vertical, it is easier to perform, and therefore the weight can be taken heavier.

It is believed that this exercise accentuates the bottom of the latissimus dorsi, but this is very conditional, because. the emphasis of the load will depend on where you pull the handle.

Pull to the navel\u003d working LOW LATS;
Pull to chest= TOP LATS works;

But the easiest way is to pull it to the navel, so such a statement.

A few more tips on how to do this exercise. I very often see exactly how this exercise is performed, I don’t understand how at all!

My variation is this: Sit with your back straight (slightly arched back at your shoulder blades), lean forward to stretch your lats. Now pull the handle towards you while returning the body to a vertical position. VERY IMPORTANT!!! Pull should be EXACTLY THE WIDE, NOT THE BODY! Those. it is not necessary to pull the handle towards yourself with the whole body, and then, by inertia, bring it to you with your hands. The movement begins with DRIVING THE SHOULDERS BACK, then we pull the handle towards us, feeling the widest at each point, and return the body to a vertical position.

Exercises for the trapezius muscle of the back

I have already discussed this issue in great detail in an article about . But repetition, as they say, is the mother of learning.

Shrugs with dumbbells (or with weights) or with a barbell (or in Smith)

Shrugs from English. shrug - "shrugs". This exercise really looks like a shrug. We must move the shoulder blades vertically upwards. This is the main function of the trapezius muscle. So, the more you lean forward, the more load will go from above to its middle parts (between the shoulder blades). For beginners, this exercise DOES NOT NEED AT ALL, because. so far, at the beginning, it makes no sense to “steam” about relatively small muscles.

It is better to focus on the lats, chest, for example, and legs. The most important thing when performing shrags is NOT TO ROTATING YOUR SHOULDERS!!! The movement must be strictly up and down. Our shoulders are poorly adapted to rotational movements, so it is very easy to get injured. And in general, there is no point in rotation, because. this does not accelerate the growth of the trapezium in any way. Take dumbbells in your hands or a barbell in front of you and perform movements as if you were shrugging your shoulders, moving them strictly UP and DOWN, so you will feel how your trapezoid is contracting.

Back extensor exercises

Deadlift

An exercise that is highly overrated for building back muscles. It has a concentrated effect on the extensors of the back, which are not so large compared to the latissimus dorsi and the trapezoid.

It affects a lot of muscles, quadriceps, buttocks, back extensors, etc. But for the growth of the back in general - this exercise is at the end of my list. I think it should be done at the end of a workout.

The back is always straight. The bar should move strictly along the legs. Grip straight at shoulder width or slightly wider than shoulder width. Be sure to use a weightlifting belt and traction, so as not to earn a hernia. Look ahead, butt down, knees bent. At the same time we straighten the legs, back and raise the bar along the legs.

This exercise works pretty well on the extensors of the spine, but I put it at the very end, because. you should not overdo it with it, you can injure your lower back very well, just pulling the body up a little at the bottom point, so you need to progress the weight very carefully.

There are many variations of this exercise, but I will talk about the one that I think is the best when you lie face down with your feet fixed on the rollers.

The back is straight, go down and, feeling tension in the lumbar region, go up, reducing the extensors of the spine.

This exercise is best performed as an additional exercise for training the press, because. the spinal extensors are antagonists of the abdominal muscles, which means the press will receive a better recovery.

OK. As you can see, there are plenty of exercises. But how to build back muscles if we are talking about a specific workout?

How to pump up your back. back workout program

As you understand, the training program is a very individual thing, especially when we talk about how to build back muscles, because. it is a very large muscle group. More than half of the questions that come to my email and in the comments are questions related to the training program.

I considered in great detail the issue of choosing a training program .

I want you to understand that almost any program will work at a certain time and on a certain person. I can only give a training program that will suit the MOST.

Rules for compiling a training program for the back:

Mainly BASIC EXERCISES.
TOP + LOWER links(to develop muscles in width and thickness).
HEAVY WEIGHTS(for 6-12 repetitions + progression of the load).

So, the very first complex for a beginner will look like this ( COMPLEX №1):

All? Yes all. These two exercises will be enough to not overtrain and cause a cool response from your latissimus dorsi. These exercises can be performed for six months or a year and not worry. There will be great growth.

The next option for a beginner ( COMPLEX №2):

The deadlift will stimulate the growth of your back extensors, as well as the growth of the body as a whole, since. it increases blood circulation in the lower body, which contributes to increased testosterone production. The trapezoid is also strongly involved in the work, which will also contribute to its excellent growth.

Another option for the intermediate level:

Well, the third option for the intermediate level:

So, I want to make a very important point! You should not go to the use of 3 or 4 exercises if you are making great progress on two exercises! You don't have to change what works great.

Now several ADVANCED COMPLEXES for people using a very deep split (body splitting for 4 or 5 training days), COMPLEX №4:

Another option for an advanced athlete:

Or the third, also a cool option for an advanced athlete:

There are a lot of advanced complexes, but I brought closer to ordinary people, i.e. those who are already well trained, but do not use steroids (on steroids, the volume of the training load can be safely multiplied by two).

Many professional athletes divide their back into two training days. On the first day, they do vertical pulls, pull-ups, etc., i.e. exercises that grow the back in width, and on the second day, various horizontal tractions that grow the muscles of the back in width, but, as you understand, this is not necessary for the average person.

How to build back muscles. About combining back training with other muscles

The question is very important, because directly affects your progress. Many people train 2-3 times a week, which simply does not allow for a separate day for the back. Although the back deserves a separate day for training, because. it is the LARGEST MUSCLE GROUP of the TOP of our body, and the second largest in our body (after the legs). That is why I decided to consider this issue in detail.

So, how to combine back training with other muscles?

I would combine like this:

BACK + DELTA(do not interfere with each other, because the shoulders are pushing, and the back is pulling);
BACK + CHEST(antagonists, work great in conjunction, Arnold's method);
BACK + BICEPS(classic push-pull split, both pull groups);
BACK + REAR DELTA(the method of professionals, then they train CHEST + FRONT DELTA);

BACK + ARMS - this is not very good, because. most likely you are undertraining one of these muscle groups, I would better then connect the back with the shoulders (deltas). In general, try to set aside a separate day for your back if your fitness is already high enough.

Some important questions worth highlighting

At this point, the topic of back training is practically disclosed, but I feel that some questions may still arise. I decided to collect all the questions that I was once asked about back training and highlight them below:

“If after I trained my back for the next few days it doesn’t hurt, does it mean that I didn’t get the necessary microtraumas for growth?”

Indeed, the pain for the next days in the previously trained muscle group speaks of microtraumas that will lead to growth, but this is NOT an OBLIGATORY SIGN OF GROWTH! The better you are trained, the less pain you will feel. A sign of growth is an increase in load! If the load is constantly growing, then you are growing.

“Should I stretch my back between sets?”

Yes. This works great because thus, the muscle fascia of the back muscles is additionally stretched, better blood supply, and, accordingly, better growth.

“What do you think is the best exercise for developing your back if you can only do one exercise per back?”

Definitely pull-ups. They perfectly grow the latissimus dorsi in width.

“Which exercise is better to choose for the growth of the widest in thickness: a barbell row in an incline or a dumbbell row in an incline?”

Better, in my opinion, is the traction of the bar in the slope, because. it is easier to progress the load there.

“If you have to combine your back with another muscle group, which one?”

with deltas. Either with biceps (NOT WITH HANDS). This is perhaps the most popular combination.

“What to do if your wrists hurt a lot in pull-ups and pull-ups of a vertical block?”

Experiment with grips, reverse or forward. Also, parallel grip easily solves this problem. Well, traction (straps) should help a lot.

“Should I use a belt in barbell and dumbbell rows?”

I use the belt in almost every exercise where I feel tension in the abdominal cavity (except for training the press, of course). This avoids intervertebral hernia and an increase in the waist. Why do you have a big belly?

conclusions

Hmm, well, that's it, friends. Today we looked at how to pump up your back in great detail.

If something was not clear to you or you have any questions, then ask them in the comments.

The back is that muscle group, the emphasis on which should definitely be done, because. it gives our figure an impressive look. Have a good workout!

P.S. Subscribe to blog updates. It will only get worse from there.

With respect and best wishes, !

The back muscles are the largest muscle group in the human body. By training it with effective exercises, you can burn calories and speed up your metabolism. If you don’t have time to go to the gym, or you don’t have the opportunity to purchase a subscription, we will tell you how to pump up your back at home and you can decently pump up the “wings”, as they are called by the people.

You should direct your main efforts to the following main muscle groups: trapezium, covering the upper back and shoulders; the latissimus dorsi, which runs from the armpits to the middle of the back along the ribs; extensors of the spine, extending along the entire spinal column on both sides; rotators of the shoulder, located on the back of the shoulders, and rhomboid muscles, connecting the inner edges of the shoulder blades with the thoracic vertebrae.

You can work them out with basic exercises from the comfort of your home, using only your own body weight, some inexpensive equipment like dumbbells or a rubber band, or even doing ordinary household chores.

The first complex is suitable for training for those who want to pump up their back muscles without simulators and additional weights.

1. Inverted "snow angel"

For this exercise, you need to spread your arms wide, describing a circle, as if you were back in childhood, and frolic in the snow. At the same time, the hands move along the full amplitude of the “angel wings” - from behind the head to the hips - for the total study of the trapezium, the latissimus dorsi, rhomboid and extensor muscles. When you can keep your torso and arms off the floor, roll your shoulders back and lock in this position for maximum muscle tension.

Lie face down on the floor or mat. Stretch your arms along your body with your palms down.
Slowly spread your arms out to the sides until you touch the back of your head, bringing your thumbs together.
Slowly return your hands to the starting position. Make sure your arms are straight and your elbows are firmly locked throughout the exercise.
Do three sets of five reps. Rest 30-60 seconds between sets.
If you are a beginner and it is difficult for you to move in full amplitude, you can spread your arms to shoulder level. Gradually, your muscles will get stronger, and you will be able to start them by the back of your head.

This simple exercise, which is also called "good morning", is to tilt the body forward with flexion of the hip joints. By doing this simple movement, which does not require any additional equipment, you will work the extensors of the spine (as well as the buttocks and thigh muscles).

Stand straight, feet slightly wider than shoulders. Put your hands on your sides.
Pull your shoulders back a little to activate your back muscles.
Slowly bend forward at the waist. Make sure your shoulders stay in line with your hips as you bend.
Bend down until parallel with the floor, and then slowly come back.
Perform the exercise at a slow pace, tensing the abdominal muscles as much as possible.
Start by doing one set to make sure it works for your back. Gradually increase the number of sets to three for 10-15 repetitions. The pause between sets should be 30-60 seconds.
The exercise can also be done while sitting. Sit on a chair with your back straight and press your feet to the floor in line with your knees. Put your hands on your belt. Spread your shoulders, squeezing your back muscles, and bend forward to a 45-degree angle.
Make sure that your back does not bend during the exercise, otherwise you will not only not work out the muscles of the back, but also damage the spine.

3. Superman

This is an excellent exercise for training the extensor muscles of the spine, buttocks and trapezium. No equipment needed, just space to stretch out on the floor. Simulating the flight of Superman, you can work out the core muscles in isolation.

Lie on your stomach with straight legs and arms. Palms and socks point down.
Lift straight arms and legs off the floor. Keep your body still. Imagine Superman stretched out in flight.
Hold this position for 15-30 seconds, and then slowly lower your arms and legs.
Do the exercise three times, then rest for 30-60 seconds. before the next approach.
To work out the deep muscles of the lower back, you can try an exercise called Aquaman. Here you need to lower and raise opposite arms and legs (for example, the right arm and left leg), lingering at the top point for 13-15 seconds. Then repeat the exercise for the other arm and leg.
Beginners can hold Superman for 5 seconds, gradually reaching 15-30.

4. Yoga Cobra Pose

This asana for beginners engages the muscles in the middle and lower back, improving flexibility.

Lie face down on the floor. Stretch your legs, touching the floor with the backs of your feet. Pull the arms bent at the elbows to the body, placing the palms under the shoulders.
Tighten your lower back muscles to lift your torso off the floor. Help yourself by pushing with your hands. Press your feet, shins and thighs to the floor. Rise up as you inhale.
Hold the position for 15-30 seconds, breathe freely.
Exhale as you slowly return to the floor.
Perform 10 times. As with any exercise, try to hold on for a couple of seconds longer each time. This exercise can not be done every day, a couple of times a week is enough.

For this simple exercise, all you need is a wall. By doing this movement, you can prevent or relieve lower back pain that occurs throughout the day.

Stand with your back to the wall, feet shoulder-width apart, heels are a step away from the wall.
Slowly slide down the wall until a 90 degree angle is formed at the knees. Lock the position for 5 seconds.
Slowly slide up the wall until you are fully erect. Repeat five times.

6. Pull-ups

For this exercise, you need to pull your torso up to the fixed crossbar. This is one of the simplest and best exercises for the latissimus dorsi. You will need a horizontal bar that you can secure in the doorway. Alternatively, a removable horizontal bar that clings to the upper door trim is suitable. It can be hung and removed at any time. Please note that this exercise requires an advanced level of training.

If you are a beginner, you can use an expander tape to get started.

Hook your hands on the horizontal bar, hands slightly wider than shoulders. Slightly hang on straight arms. Arch your back and pull yourself up until your chin is flush with the bar. Hold in the upper phase of the exercise, keeping the muscles clamped. Return to starting position and repeat.
You can change the grip to work different muscle groups. If you spread your arms wider, pulling up will become more difficult, but you will be able to load the lats more. The reverse grip (palms facing you) engages the biceps more.
During the exercise, do not swing the body. You will be tempted to help yourself with momentum, but this will reduce the effectiveness of the exercise by reducing the load on the lats. Instead of a chin, your chest will stretch to the horizontal bar, while completely different muscles will turn on, the work of which is not provided for in this exercise.
Beginners can perform a simplified version with an expander tape. To do this, wrap the ends of the tape around the crossbar, fixing them with your hands. You should feel the tension in the tape with your back. Place your hands shoulder-width apart and pull your elbows down to your body, bringing your shoulder blades together. Do two to three sets of 10 reps.
At first, pull-ups are difficult, because for this you need well-developed biceps. The main thing is not to get upset and not quit classes. Gradually, your muscles will become stronger and you will be able to pull up more and more.
Make sure the bar is at shoulder level and securely fastened. If it falls during the exercise, you may hurt yourself.

Method 2. Exercises for the back with dumbbells

1. Incline Dumbbell Raise

High-quality raising of straightened arms in this mode will allow you to fully work out all the muscles of the upper back. You will need some room to spread your arms out to the sides, but you will not need any additional equipment other than dumbbells.

Bend at the waist with feet shoulder-width apart and knees slightly bent. Pull your pelvis back and pull in your stomach. Hold dumbbells with palms facing each other, elbows slightly bent. Hands should hang down to the floor, but not dangle freely.
Gently raise your arms up through your sides until parallel with the floor. Make sure your elbows are slightly bent and lift the weight with upper back strength.
Slowly return your arms down to the starting position. The muscles of the arms must be tense in order to remain straight. Do all the work with your back muscles.
Repeat the exercise, slowly raising and lowering your arms for 30 seconds. Don't arch your back while doing it, and don't swing your arms. The slower you work, the easier it is to ensure that the entire load falls on the back.

2. Bent over dumbbell row

You can train your upper back muscles by pulling the weight up in a rowing motion. This will develop the strength of your shoulders and upper back, after which it will be easier for you to lift weights. You will need a bench, or at least a low, stable chair that you can lean on.

Place one knee and hand on a bench or low, stable chair for balance, holding a dumbbell in your other hand hanging down to the floor.
Pull the dumbbell up, bringing the elbow to the body. On each rep, focus on contracting your back muscles. Hold at the top for a few seconds for maximum muscle activation.
Slowly lower your hand down.
Perform the movement slowly and precisely to properly work out the back muscles. You should not jerk your hand up and down, instead move slowly and measuredly between the two extreme points of the amplitude.
Do the exercise for 30 seconds. on each arm, then switch sides to work the second shoulder. One approach involves working both hands alternately.
If you don't have a bench or stable chair, you can bend your knees and bend your torso forward. You will lift the weight up, additionally overcoming the force of gravity. You can also work with two dumbbells at the same time, because you do not have to rest with your other hand to maintain balance.
In the absence of dumbbells, look for something that would weigh about 1.3-2.3 kg, and would easily fit in your hand. Weights are needed to create resistance, so any object that you can freely grab onto will do. Even canned food from your pantry will be a good solution.

3. Romanian traction

Adding dumbbells to this exercise will provide enough resistance for a good back workout. Also, Romanian traction actively involves the muscles of the back of the thigh. Rounding your back in the process can cause serious injury, so keep your back straight. With proper technique while bending over, this exercise will help stretch the muscles in your mid and lower back.

Stand straight with your feet shoulder-width apart. Grab a dumbbell in each hand and bend your knees slightly.
Bend forward at the hip joint with a straight back until the torso is almost parallel to the floor. Dumbbells should be approximately at the level of the legs. Make sure your arms stay straight, allowing you to bend over with your back muscles. Pull your stomach in so that your back does not arch and hurt.
After a short pause in this position, slowly raise the upper back until the body is fully extended.

4. Tilt with a turn to the opposite foot

This exercise uses dumbbells to provide resistance while bending over. In addition, the twisting movement will help strengthen your lower back and core. In the process, tighten the press and keep your back straight.

Stand straight with your feet slightly wider than your shoulders. Take a projectile in each hand. If you only have one dumbbell, squeeze it with both hands.
Inhale and stretch your hands down to one foot, turning the body towards it. Make sure your knees are slightly bent and your arms are straight. Lean forward to a comfortable height.
Slowly straighten up and bend over to the other foot. Keep switching sides.
Exercise is contraindicated for everyone who complains of back pain and sciatica, because this movement can cause a worsening of the condition.

Method 3. Back workout at home with a rubber band

1. Breeding hands with an expander

With a resistance band and enough room to lie down on the floor, you can work your back and shoulders quickly and effectively.

Lie on your stomach with the expander band spread out under your torso. Grasp the ends of the tape with your hands. Place your palms under your shoulders, pressing your elbows to your sides.
Lift your chest off the floor while extending both arms out to the sides. Fully straightened, stretch the expander, bringing the shoulder blades together. You will not be able to hold this position for more than a couple of seconds.
Relax your shoulders and return your arms to the starting position. Slowly lower your chest to the floor. Repeat eight times.

2. Horizontal waist pull

An expander band is a great alternative to a rowing machine. When bringing the arms to the body, the tape will provide the necessary resistance for pumping the shoulders and muscles of the upper back.

Sit with legs extended forward. Wrap the band around your heels or any other stable object near your feet. Grasp the ends of the tape and keep your arms straight so that the expander hangs freely.
Pull your arms to your torso, squeezing your shoulder blades to contract your back muscles.
Return your hands to their original position. Make sure your feet stay still while alternately tightening and loosening the band.

3. Back extension

By attaching an expander band to the floor, you can stretch your back muscles by leaning back. The band will provide resistance as long as you keep your back straight.

Securely fasten the expander tape to something fixed and strong, located below the level of your knees. You can put the tape under the feet, or press it down with some heavy object.
Sit with a straight back on a stool or other backless object that allows you to lean back. Hold the other end of the ribbon at chest level while pulling it tight.
Slowly tilt your body back to an angle of about 30 degrees. Make sure your pelvis doesn't move and your back stays straight.
Hold this position for a few seconds and slowly return to the starting position. Repeat 10 times.

4. Body rotations

Using resistance bands, you can perform body twists to train your back muscles while sitting. You will need to attach the tape to a doorknob or other object. Turning, especially with resistance, can hurt your back, so do it carefully and remember to keep your abs tight.

Attach the resistance band to the handle of a closed door or other object that is at the level of your chest in a sitting position. Make sure that the door or other object on which you fixed the tape is stationary.
Sit with your left side towards the door. Grasp the free edge of the tape at chest level with one hand. The tape must be tight.
Slowly turn the body to the right, away from the door. Keep your pelvis and knees still so that only your back is involved in the movement.
Hold the position for a few seconds and slowly come back. Repeat 10 times, and change left side to the door to work the other side of the back.

Method 4. Doing housework

This approach to training is unlikely to help pump up a massive back, but it will still help strengthen the muscles of the back.

1. Thrusters with a broom

This exercise is popular in crossfit, replacing a barbell or other sports equipment with a broom, you can train your back and many other muscles. This exercise can be done while sweeping the floors at home as a short break. This exercise involves the muscles of the back (upper section) and shoulders.

Stand straight, feet slightly wider than shoulders. Hold the broom in front of you with your hands shoulder-width apart or slightly wider. The broom should be parallel to the floor, at the level of your chest.
Squat down and push the broom vertically upwards, while squeezing the muscles of the upper back.
Lower the broom and return to the starting position.

2. Standing push-ups

Similar to regular push-ups, you can use the edge of a household appliance, such as a washing machine, to work the muscles in your back and arms. This is a great way to pass the extra couple of minutes while waiting for the wash to finish.

Step away from the car a few steps. Place your hands on it shoulder-width apart. Keep your feet together.
Slowly bring your chest closer to the machine by bending your arms. At the same time, the feet are partially torn off the floor, the weight of the body is transferred to the socks.
Push the body back until the arms are fully extended. Repeat 20 times.

3. Lifting weights from the floor

It is good to do this exercise when transferring things to or from the washing machine, dryer, chest of drawers, or on/off the ironing board. Leaving the basket on the floor, you will bend down every time for a new thing. Try to stretch your back with each forward bend.

While bending over, be sure to tighten your abs and keep your back straight.
Try to take one thing at a time, so you will be forced to repeat this movement over and over again.

4. Cleaning downpipes

While you're clearing the leaves and debris from your drainpipes, you can do a full body workout, including your back. As you stretch from the stairs to the gutters, your core muscles will be actively working to maintain balance.

Don't forget to move the ladder as you go down the drainpipe. If you reach too far, you may fall. Moreover, constantly going up and down the stairs, you will also train your legs.

5. Gardening

Planting, watering and weeding plants will allow you to stretch and tone your muscles without going to the gym. In the process of such work, you will constantly be on the slope. Most importantly, do not forget to bend your knees and do not bend in the spine, so as not to break your back.

Mulching the soil is another great way to tone up your back. You will have to drag heavy bags of mulch around your garden or yard and bury it in the ground. Always remember the correct lifting technique to avoid injury.

New research suggests that stretching your muscles before exercise can weaken and slow down your muscles, and is unlikely to reduce your risk of injury. Instead, take the time to do a quality workout.
If you are just starting out, limit yourself to using your own arm or body weight, or start with 1.3-2.3 kg dumbbells. As you build strength in your arms and back, you will be able to lift more weights. If you do not have the opportunity to increase weight - it's okay. It is important to provide at least some resistance to movement.
Correct body position is the most important aspect of all the exercises presented. Improper development of the back muscles will lead to injury or improper muscle development. The back muscles are especially vulnerable, so be careful.
When training the lats, try to take your shoulders back. This isolates the lats and encourages peak contraction. This will stimulate the rhomboid muscles and protect the shoulder muscles from stretching.
Work out in a private part of the house where the items you need for your workout won't be used. This way you don't have to collect them every time around the house.

Cautions

Weight and resistance are very important, but not more important than your health. Start with weights that you can handle and gradually increase the load. If you can't lift an item, leave it. Muscle strain is a sure way to injury.
If you feel pain while exercising, stop. Perhaps you have a sensitive back, and if you damage it, you will get yourself a lot of problems.

A wide and developed back in bodybuilding gives the athlete's figure an aesthetically attractive look. It does not just make the athlete's physique much more beautiful. If a 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 occupies a special place in the training process. It has its own characteristics. To become the owner of a truly powerful back, you need to not only build a training program correctly, but also know how to protect yourself from injury.

The muscles that are located on the back are the largest group in the upper body. They perfectly perceive heavy loads, take on most of the hard work performed in training. To pump up the spinal muscles, you need to give up exercises like pumping or drop sets. The required load can be obtained only when basic exercises are performed using a large working weight.

The number of repetitions in each approach, when basic movements for increasing mass are performed, vary from four to six. This range makes it possible to work with large weights and feel that the muscles of the back are really loaded to the fullest, as they will start to hurt after a workout. 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 working weights 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 the athlete will face. Incorrect technique at times increases the likelihood of injury. If you do not hone the correct movements, the athlete will simply begin to lift the weight, involving all muscle groups in the work, which will lead to the absence 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 remain true to your training principles. Loads must be progressive. It is necessary to increase the working weights, do one or two repetitions more than in the previous lesson, reduce the rest between individual 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 thoughtlessly ahead, and then pay for carelessness with an injury. This will lead to the fact that for a long time you will have to forget about training until the rehabilitation period passes. Depending on the severity of the injury, recovery can take quite a long time. It is better to focus on increasing repetitions, since this approach is the least traumatic and allows you to increase efficiency.

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

External. Formed by the latissimus dorsi, serratus, trapezius muscles and extensors. They form the surface of the back, so they require increased attention.
Internal. They are located deep under the outer ones, they are a combination of diamond-shaped, large round, adductor blades and others. If you pay due attention and develop these muscles, they begin to push out the outer ones, giving the back a deep and powerful relief.

Pumping up the muscles of the back, first of all, involves working out the latissimus dorsi. This is due to the size, since they are the largest and give the silhouette the coveted V-shape. When they make up a training program, the main emphasis is on exercises that develop them.

To pump the latissimus dorsi 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, from the side and in front, that is, when performing thrust towards oneself. These exercises should be the main basis for training the latissimus dorsi.

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

The volume of the upper part of the case is given by a trapezoidal shape, which is located in the middle. The trapezoid is attached to the areas of the neck and joints of the shoulder girdle. These points of contact 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. A similar movement indirectly occurs in almost all exercises that are done for the back. For the development of the trapezoid, oblique and straight shrugs are best suited.

The extensors are called oblong long muscles that stretch along the entire spine. Their function is quite simple. They are responsible for flexion and extension of the body back and forth. Do not deprive the extensors of attention. When they are developed, the back becomes stable during the exercises, which makes progress for the entire training process.

The best exercise that allows you to most effectively pump the extensors is considered. It is really the best 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 increase.

This result is achieved because it is in the deadlift that the largest weights are involved. This also has its downsides. 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 serratus muscles. They articulate with the oblique abdominal muscles. There is a small layer of subcutaneous fat present. Because of this, when the serratus muscles are developed, they add even more attractiveness to the athletically built athlete.

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

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

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

Equally important is the level of training and experience of the athlete. Beginning athletes need to first pump the latissimus dorsi muscles, and then train the trapezius and extensors after them. Absolutely any kind of vertical rods allow you to increase the width.

So, if you group exercises according to efficiency for certain muscles, then:

the best for the widest are pull-ups and such types of traction as the upper and horizontal block, barbells and dumbbells in an incline, as well as T neck;
shrugs with both a barbell and dumbbells are considered the most effective for trapezoid;
the best for the extensors are deadlifts, which are more effective than hyperextensions, inclinations performed with a bar next to or on the shoulders.

The fundamental point, which is crucial when performing these exercises, is that the back should always remain straight, but it is best to keep the lower back slightly arched. This position, when the pelvis is retracted and the chest is forward, provides security for the lumbar region, and also allows you to more correctly and completely contract the muscle groups of the back.

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

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

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

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

This exercise is an excellent workout for the latissimus dorsi, which allows you to pump both depth and width well. The pull-up technique is as follows:

to include the biceps in the work and involve the latissimus dorsi, a fairly wide grip is used;
it is necessary to take the crossbar from above with all five fingers;
you need to pull yourself up to the chest, as this loads the triangle of the spinal muscles.

When doing pull-ups, do not focus on your hands. The key is to keep your elbows behind your body.

The exercise in question is a lightweight variation. It is especially suitable for beginner athletes. In this thrust, you can use a weight that is less than your own. Performing this thrust allows you to learn how to contract exactly those muscles that allow you to get the desired result for a reserve for the future. The light version can be eliminated from your workout when the athlete is able to perform at least five pull-ups with the correct form.

Doing the pull of the 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 quite deeply on individual muscle segments, and also deviates the body much more than in pull-ups, and, therefore, it is good to pump the widest bottom much higher.

The main points to consider are quite simple, but often overlooked:

the cable at the projectile at each point of the amplitude must always move only vertically;
the entrance of the cable should fall on the lowest point of the chest, and then go down the spine;
cable and elbows must move down in the same plane. It is impossible to allow the elbows to be pulled forward or backward, since their institution behind the body should be carried out due to the deflection in the chest area.

For a beginner who has mastered all these points, it is easy to move on to more complex options.

Its implementation requires close attention to the grip, that is, the width, as well as the orientation - direct or reverse. You need to take care of the body. The closer he leans to the horizontal, the better the back begins 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 wind up behind the body.

If you correctly master the technique of execution, the exercise becomes much more effective for working out the back than traction, which is performed in an incline. The mechanics of these movements are the same as before, but the use of the T bar allows you to remove the load from many stabilizing muscles, and, consequently, increase the working weights.

The only thing to consider when performing such a thrust is that this exercise should not be performed on an inclined or horizontal bed. They significantly reduce the range of motion, and also complicate the contraction of the muscle groups of the back, since this does not make it possible to arch. This exercise should only be done while standing.

One arm dumbbell row

A unilateral exercise is not distinguished by a complex technique. It is much easier and simpler to do it. The amplitude of movement increases due to the absence of a rod, that is, a rod in the middle of the body. This allows you to take the projectile much further at the top point behind the body and stretch the lats to the maximum in the bottom position.

Horizontal block pull

This exercise engages the middle and lower back as the cable is pulled down the abdomen. A different effect can be obtained with a wide handle and pull of the block to the chest, which gives a stimulus for the development of the upper part.

The following points must be taken into account:

the length of the outreach at the cable should be optimal, because, sitting too far, 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 the body forward;
you can not tilt the body back at the top point, the back at this moment should be perpendicular to the floor surface.

The shoulder shrug is an exercise that moves the shoulder blades. This engages the trapezius muscles as they are responsible for this function. Thanks to scars, the volume of the trapezium is significantly increased. This exercise can engage the trapezium in a variety of ways. You can begin to lift the shoulder blades while pulling the weight or in an inclination, when they move freely towards each other, that is, they are reduced.

Shrugs are made with a barbell or dumbbells. The first projectile is much more convenient for those who want progress in weight. The advantage of dumbbells is that they are most convenient to hold on the sides. As an alternative, you can use a simulator that imitates dumbbells with pancake weights.

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

You cannot rotate your shoulders while making shrugs. This additional load does not increase efficiency, but increases the chances of injury. This movement is unusual for a trapezoid, which is further exacerbated when heavy weights are involved.

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

When a wide back is a priority for an athlete, the deadlift is performed after exercises that target the lats. Otherwise, all forces will be completely taken away. Athletes who prioritize extensors and back thickness who want to lift as much weight as possible should do this exercise first.

Should be based on the following principles:

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

Another important point is the preparation of the athlete.

The program includes:

Warm up 5-10 min
Cooldown (muscle stretch)

For those athletes who cannot do five pull-ups with perfect form, they should do vertical block pulls. The main thing is not to cheat. The execution must be perfect, and the working scale must be heavy.

It differs from the program for beginners in the introduction of another exercise that develops the latissimus dorsi - traction in the tilt of a dumbbell with one hand. It is done in 3 sets with 8 repetitions in each.

Athletes who have a good mass, for a depth of study, can resort to a different version of the program, consisting of:

Warm up 5-10 min
Dumbbell row with one hand in an incline 3 × 8
Cooldown (muscle stretch)

Or like this (for athletes with existing muscle mass for deep work):

Warm up 5-10 min
T-bar pull 4×6
Horizontal block pull 4×6
Shrugs with dumbbells 3×8
Cooldown (muscle stretch)

Each athlete chooses the best workout for himself, taking into account his primary goal.

In order to qualitatively improve the endurance and strength of the back muscles, you need to know that all the muscles of this part of the body are divided into two categories: superficial And deep. The muscles that pass close to the skin include the trapezius and latissimus dorsi, the deeper muscles include the serratus and rhomboid muscles.

When pumping back muscles, it is not recommended to perform exercises aimed at working out the back of the body, with loads designed for the legs and arms. If necessary, you can combine back exercises with loads on the press and deltas (shoulder muscles). Performing exercises aimed at increasing the strength of the spinal muscles should always be carried out after a good warm-up and several sets of basic actions.

- one of the basic exercises aimed at working out the spinal muscle tissue. This complex loads many joints and additionally pumps all the main muscle groups.

To perform the exercise, you need to stand in front of the barbell in the “socks shoulder-width apart” position (you can also choose a position with a narrower leg spacing). After taking the starting position, you need to bend over and take the barbell with your hands, while the hands should have exactly the same width as the distance between the shoulders.
At the beginning of the upward movement, the weight is lifted due to the work of the muscle tissues of the legs, the back remains motionless. In the second phase of the exercise, the back muscles come into play, and it is at their expense that it is necessary to push the bar to the groin.
After the projectile is in the lumbar region, it is necessary to lower the barbell to the floor exactly along the same trajectory along which the lift was performed.

The following exercise is performed mainly to load the "trapezoid" and the latissimus dorsi muscle tissues, and the biceps and rear deltoid muscles are also involved in the course of execution.

Prepare for the exercise as follows: put your feet at a comfortable distance and bend your knees.
It is necessary to start lifting the bar with a direct grip of the hands, without bending them at the knee joints. To make it easier to lift the training projectile, you need to lean towards the bar at an angle approximately equal to 30 degrees.
After bending forward, it is necessary to bend forward in the lower back and bring the barbell to the level of the knees, after which, using the tension of the lumbar muscle tissues, the projectile is brought into the abdomen. When lifting from the knees to the stomach, special attention should be paid to the work of the back muscles: many beginners make the mistake of lifting the bar with their biceps, as a result of which the beneficial effect of the action is reduced to zero.
After the bar is raised to the level of the abdomen, it is necessary to fix it at the achieved height for a few seconds, after which the projectile returns to the floor along the same path.

The dumbbell row in an inclined position allows you to maximize the use of the lower part of the latissimus dorsi, which, when performing other exercises, is worked out somewhat less than all other muscle tissue groups. Compared to the dumbbell raise in a normal position, the tilt option allows you to lift the projectile to a greater height and reduces the load on the vertebrae.

Before doing the exercise, you can try two starting positions and decide which one fits best. The first option: put the left shin and knee on the bench and rest against it with the left hand, after which the right hand moves back. The second option: both legs are on the floor, while the left is in front of the right and bends at the knee joint, after which the left hand rests on the bench, and the body is brought into an inclined position.
You need to start the exercise with a neutral dumbbell grip. After grabbing the projectile with the free hand, the dumbbell is lifted to the shoulder blades (or higher) in an arc, at the top point the dumbbell is fixed for 2-3 seconds, after which it returns back.

When lifting the dumbbell in an incline, it is necessary to monitor the position of the body (it should not turn around to lift the dumbbell to the highest possible height), you should also pay attention to the elbows (they must be firmly fixed in the starting position).

Shrugs

Shrugs are shoulder lifts with a load, performed to improve the strength of the "trapezoid". This exercise is difficult for beginners, so experienced instructors recommend starting shrags only after a few months of intensive training. There are two techniques for performing shrags, differing in the positions in which the actions are performed.

Shrugs standing

To perform a shrag in the standing position, it is necessary to pick up a projectile with a curved neck: such a bar will reduce the load on the inguinal muscles and on the legs.

To perform a shrag, you need to stand up in the same way as with a deadlift with a barbell already in your hands.
The exercise begins with lifting the shoulders to the maximum possible height. The movement of the barbell is controlled exclusively by the "trapezoid", no other systems of muscle tissue are worked out in the exercise.
After reaching the top point, it is necessary to lower the projectile and repeat the cycle for several tens of seconds.

When performing the standing shrugs exercise, you can not make rotational movements of the muscles - this can lead to damage to them. If there is not enough strength or training to complete several cycles, you need to attach stands to the lower position of the bar and put a projectile on them if the muscles cannot ensure that the projectile is held in a given position.

Shrugi lying down

Starting position - lying on a horizontal bench with feet on the floor. Limiters for the bar are set 10 cm below the level at which the point corresponding to the full extension of the arms in the elbow joints is located.
Putting your hands shoulder-width apart, grab the projectile and push it up, pressing your shoulders to the bench and squeezing your shoulder blades as much as possible.
When exhaling, the shoulder blades move away from each other, and the shoulders rise from the bench.
When you inhale, you return to the previous position.

When performing shrag lying, it is necessary to pay special attention to the position of the head (it is forbidden to tear it and the upper back from the bench).

Block pull to the chest

Pull-ups are taken as the basis for pulling the block to the chest: when performing the exercise, the same actions are performed as when lifting your own weight on the horizontal bar.

In preparation for the exercise, you must sit on the seat and grab the handles of the block (if they are too high, you need to adjust the projectile).
Bringing the shoulder blades, you need to lower the block to about the level of the chest.
After lowering, the block immediately but smoothly returns to its original position.

To take the load off the biceps and concentrate solely on the muscles of the back, it is necessary to use the open grip type of the handle. When lowering and raising the machine, the elbows move in the same plane without moving horizontally.

Block pull to the stomach

The attraction of the block located near the floor is aimed at the development of the muscle tissues of the “deltas”, the latissimus dorsi, and the forearm.

Starting position - sitting facing the simulator with the handles in the hands. To start the exercise, you need to pull the block towards you, while the body deviates slightly, the back is tense, and the biceps are completely relaxed.
When performing the exercise, it is necessary to attract and repel the block as carefully as possible, the main attention is paid to maintaining the back in the starting position.
At the closest possible position of the block, the blades should be almost completely brought together.
To return to the starting position, you need to straighten your arms and slightly hold the handle in order to maintain smooth movements.

When pulling the block to the stomach, the back should not be rounded, the repetitions should be rhythmic and performed in approximately the same time.

Hyperextensions

- an exercise that strengthens the muscles of the lower back. The load during hyperextension falls mainly on the extensors of the back and the muscles of the buttocks. Hyperextension allows, among other things, to develop very small dorsal muscle tissues that cannot be worked out by any other actions. Although hyperextensions are not aimed directly at working out the muscles of the back, including them in the training plan is necessary: a strong lower back is the key to the quality performance of deadlifts and other complexes, without which it is impossible to create strong back muscles.

Starting position - the upper rollers are opposite the upper part of the hips, the lower ones are at the level of the ankles or slightly higher.
The exercise begins with placing the feet between the rollers and fixing the arms on the chest in the “crosswise” position.
After completing the preparation, it is necessary to lean forward with a rounding of the back, after reaching an angle of 60 degrees, it is necessary to briefly fix the body in this position, and then return to the starting position.

You should not go down to the floor - this will not give efficiency in working out the muscles of the lower back, and additional loads will turn out to be very significant. At the top of the lift, you should not bend back - this increases the risk of spinal sprain and damage.

Any person exercising at home is faced with thoughts about how to pump up the lower back without the equipment that is available in the gym. The development of the extensor muscles of the back is necessary to strengthen the muscular corset and protect the spine in the course of daily activities.

The traditional answers to the question of how to pump up the muscles of the lower back are two strength exercises: hyperextension on an incline bench and deadlift.

At home, you can pump up your lower back in several ways: using dumbbells, a fitball, and even ordinary chairs. Any weight that is easy to hold in one or two hands will do. For example, a 5 liter water bottle, a sports bag filled with sand or bags of cereals. You can perform exercises with your own weight, for which you only need a gymnastic mat.

We work out the lumbar region at home without equipment

Beginners may well start with a gymnastic complex, which is optimal for improving posture at home:

Lie on your stomach, arms extended in front of you. Lift your arms and legs off the floor at the same time, hold for 1-2 seconds, lower yourself back. The exercise is called superman and is recommended for people with kyphosis. Use with caution in lower back pain.
Lie on your stomach, arms extended forward. We tear off the right arm and left leg from the floor, then lower them and immediately raise the left arm and right leg. The exercise is called the swimmer and can be done on a cushion to engage more of the stabilizer muscles.
Lie on your stomach, place your hands behind your head, and fix your legs behind the battery. Tear off the chest from the floor, lingering for 1-2 counts, lower. You can increase the amplitude by placing a large pillow under the stomach and hips, a bent blanket. By pulling the straightened arms back at the same time as lifting the body, you can work out the muscles of the upper back, which are responsible for bringing the shoulder blades together.
Lie on your back, rest your hands at ear level, turning your fingers towards your shoulders and bringing your elbows up. Push off, straighten your arms at the elbows, lifting first the upper, then the lower part of the body. The “bridge” exercise is equivalent in efficiency to the deadlift and allows you to pump up the muscles of the lower back at home properly in the complex.

To better work out the lower back at home and pump up muscles for relief, you will need a small inventory:

Put two chairs together, lie on them with your stomach so that the pelvis and legs hang down to the floor. It is good to hook your hands on the legs, tear off your legs from the floor and raise them slightly above the parallel. You can bend your knees to focus on the lumbar region instead of the buttocks;
Take a dumbbell (or other weight) in your hands, sit on a chair, put your feet shoulder-width apart and rest your feet on the floor. Lean forward, keeping your back straight, rise up, but do not straighten the body to the end, immediately repeat the tilt. Using a small amplitude, you can use the back muscles well, make them convex at home;
Stand up straight, take a dumbbell (weight, bag or water bottle) in your right hand. Lean forward with a straight back, moving the left leg back to parallel with the floor, return to the starting position. Do 10-20 times depending on the weight used: the greater the load, the fewer repetitions, repeat with the other leg. The exercise is called deadlift on one leg"and helps to pump up the back, and especially the lower back, both in the gym and at home without a lot of weight of dumbbells and barbells;
Leg raises with weights on the legs lying on the stomach during multi-repetition workouts effectively pump the lumbar muscles, forming the so-called dimples, since the buttocks are also loaded in the exercise and become rounder.

Use the sports area

Many people buy Swedish walls with a horizontal bar for children, often such structures are installed on playgrounds, and this arsenal can be used in training.

Before you train your lower back on the horizontal bar and the Swedish wall, you need to pump up strength with other static exercises at home:

Plank on the elbows - a static delay of a straightened body in the prone position, but only with lowering to the elbows. The pelvis should be tucked forward so that the back remains flat, as if pressed against the wall. Hold the pose for 30-60 seconds;
Inverted plank. Sit on the floor, lift the pelvis up, resting your hands on the floor. Straighten the body, bending the back well in the thoracic region, and straightening the legs at the knees. Hold the position for 30-60 seconds;
The glute bridge is the first step to a full-fledged bridge that creates dimples in the lower back. Lie on the floor, bend your knees, rest your feet on the floor. Raise the pelvis and back, creating a deflection in the back and stick out the chest with a wheel. Hold for 30-60 seconds;
Lie on your back. Raise the legs and pelvis above the floor, lingering on the shoulder blades, slightly lower the buttocks to the floor, then straighten the body again. Repeat 10 times.

After mastering these exercises at home, you can practice on the horizontal bar and wall bars:

Stand with your back two steps away from the stairs, lean back, clinging to the crossbar with your hands: step your hands down, arching your back and lowering as far as possible;
Hang on the horizontal bar or the crossbar of the Swedish wall, raise your legs at an angle of 90 degrees, hold the body in the “corner” position for 30-60 seconds, gradually increasing the time.

The most difficult exercise performed on the horizontal bar for the lumbar muscles is the horizon. It requires a thorough training of the core muscles and, of course, is not given just to beginners. Before you try to keep the body in a straight line on the horizontal bar, you need to do this in a lying position. You need to start with “grasshopper” push-ups, in which the elbows are retracted, and the arms are pressed against the body in order to maximize the load on the triceps.

When regular push-ups are mastered, you can move your hands to your stomach, training push-ups with a weight shifted forward - this is how the muscular frame for the trick on the horizontal bar develops, the press and lower back, deltas and pectoral muscles are strengthened. The next step will be a version of push-ups with legs on the wall, while gradually you will need to transfer the weight to your hands, allowing your toes to just slide on the support, and after that you will practice push-ups in the horizon, spreading your legs wider.

Gradually bring your legs together, balancing your body, which will allow you to strengthen your back at home without a heavy barbell. The last stages are the horizontal emphasis on the uneven bars and hanging on the horizontal bar, since the muscular frame will be quite ready for the load. In the future, you can master other tricks on the horizontal bar, in which the muscles of the whole body work, including the lower back.

Dimples on the lower back: doing fitness beauty

All people passionate about sports aesthetics are worried about dimples in the lower back and the question of how to pump up muscles at home to highlight this beauty of the lower back. Dimples depend on the constitution of the body, namely lordosis - the deflection of the spine.