How to pump up your back? 5 exercises that will give your muscles relief

When working out in the gym, you should never forget to train your back, because strong muscles in this area are, first of all, the correct posture. In addition, it is extremely difficult to fully train legs and buttocks without strong back muscles. The less load you put on this part of your body in the gym, the higher the risk of damaging it in everyday life. Together with World Class trainer Alexander Karpov we decided to show you 5 effective exercises, the correct performance of which will help you to strengthen your back muscles and make them more relief.

Gravitron pull-ups

Exercise for the broadest muscles of the back, trapezius, rhomboid muscles.

Starting position: hanging on the bar, grip a little wider than shoulder width, back straight (while maintaining anatomically correct curves of the spine).

Technique: slightly bend back. Smoothly rise up, connecting shoulder blades and lowering the shoulder girdle down. Pull up with the top of the chest to the bar, then return to the starting position.

Frontal pull in the trainer

Muscles to be worked: broadmuscles, trapezius, rhomboid.

Starting position: sitting on the simulator, feet in a stable position on the platform, back straight, handles of the simulator in straight hands.

Execution technique: start the movement by bringing the shoulder blades in and lowering them. At the end point of the amplitude, the angle at the elbow joint should be approximately 90 degrees. Perform the movement at a controlled pace.

Vertical block pull

Muscles to be worked: broadmuscles, trapezius, rhomboid.

Starting position: sitting in the simulator, feet in a stable position, back straight, grip slightly wider than the shoulder joints.

Execution technique: start the movement by lowering and bringing the shoulder blades. At the end point of the amplitude, the forearms should be close to the perpendicular with the floor (on the same line with the cable of the simulator). The arm should be pulled to the top of the chest. The movement should be performed at a controlled pace (exclude inertia and collision of blocks).

Pullover in crossover with a rope, standing in an incline

Muscles to be worked: broadmuscles, trapezius, rhomboid.

Starting position: standing in an incline (along the rope). Feet in a stable position, back straight, arms straightened at the elbow joints.

Exhalationtechnique: on exhalation start the movement with the lowering of the shoulder blades and shoulder girdle. Exclude movement in the elbow joints. The end point of the amplitude should be approximately at the level of the hips. During the movement, the elbows are facing the feet. It is obligatory to control the correct curves of the spine.

Back training is better to start and end with stretching. If you perform such exercises before the class, it helps to activate the nervous system and improve coordination of movements. Stretching after the load allows you to accelerate metabolic processes in the muscles, ligaments, tendons, which contributes to faster recovery. Try ending your workout with inclines, for example.

Side bends with arm extended upwards

Starting position: place your feet slightly wider than shoulder width, straighten your back, raise one arm up. The other one should be lowered down or placed on your thigh.

Technique: reach up with your arm. Continuing to stretch, bend to the side of the opposite arm. Hold the position for 10-15 seconds, breathe evenly. Slowly return to the starting position.