How to quickly pump up back muscles for a man? 5 effective exercises

A strong back makes your figure look like an inverted triangle, so you can make your waist and hips visually narrower. Superficial muscles give a beautiful posture, and deep muscles stabilize the vertebrae and protect the intervertebral discs from injury.

Without a strong upper body, it’s difficult to fully train the lower body. If you want to squat heavy weights, your back needs to be strong enough to hold a heavy barbell.

Fitnesstränare

If you want to be healthy, beautiful and smart – pump your back. You will have a beautiful posture and good brain activity, as strong and stretched muscles will get rid of clamps and pains.

5 effective exercises to pump your back

Pull-ups to the bar

Train the center of the back.

Technique:

• On exhalation from the lowest point pull the chest to the bar.
• Bring the shoulder blades together, take the elbows back.
• Hold for a second in the upper point.
• On the inhalation smoothly descend to straight arms to the starting position.

Perform three or four approaches for eight times. Rest between approaches – a minute.

Pulling the bar to the waist

Train the center and upper back.

Technique:

• Elbows slightly pressed against the torso. In the lower back – a natural bend, back straight. The legs are slightly bent at the knees and the pelvis is pulled back.
• Tilt the torso forward and horizontal to the floor.
• Pull the bar to your waist, taking your elbows behind your back. Bring the shoulder blades together and hold the projectile at the top for a second.
• Slowly lower the barbell without changing the position of the back.

Perform three or four approaches for 10 times. Rest between approaches – a minute.

Pulling weights to the waist

Train the top and center of the back.

Technique:

• Tilt the torso forward and horizontal to the floor.
• Elbows are pressed against the torso. In the lower back – a natural bend, back straight. Legs slightly bent at the knees and pelvis pulled back.
• Pull the weights to the waist, taking the elbows behind the back. Bring the shoulder blades together and lift them up.
• Slowly lower the weights without changing the position of the back.

Perform three or four approaches of 10 times. Rest between approaches – a minute.

Boat

Train the lower back.

Technique:

• Lie on your stomach. Extend your arms forward, and straighten your legs so that the toe is parallel to the floor.
• Raise the torso and legs simultaneously upwards, staying in the upper position for one second.
• Do not forget to bring your shoulder blades together.
• Smoothly descend downward on exhalation.

Perform three or four approaches of 15 repetitions. Rest between approaches – a minute.

Set the task to pump muscles, not to lift more weight. Using these recommendations, you will make a powerful back that looks like an inverted triangle.