7 exercises for a very strong back, which are definitely worth a try

Are you afraid of injury or excessive stress and therefore avoid training on your back? There is nothing to fear from this workout. The main thing is to do the exercises correctly.

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7 exercises for a very strong back, which are definitely worth a try

7 exercises for a very strong back, which are definitely worth a try

What trains: the broadest, rhomboid and trapezius muscles of the back.

  1. Stand straight with a straight back.

    The legs are a little narrower than the shoulders. Take dumbbells (or bodybar) with your usual grip. Tilt the case forward with your knees slightly bent. The palms are slightly wider than the shoulders.

  2. Start to bend your elbows, pull your elbows back.

    Shoulders down. Movements are carried out to the lower abdomen. When the shoulder blades are brought together (this will be your end point), linger in this position for a second.

  3. Lower your hands and repeat the exercise. Follow 3-4 sets of 15-25 reps.

    Rest between sets of not more than one minute.

7 exercises for a very strong back, which are definitely worth a try

7 exercises for a very strong back, which are definitely worth a try

What trains: the broadest, rhomboid and trapezius muscles of the back

  1. Stand straight, the back is even. Hold the dumbbell in your left hand. Take one step forward with the right foot, bending it at the knee, and take the left leg back. Put your right hand on your right knee.

    Left arm with dumbbell pointing down.

  2. Start raising your left hand, bending your elbow. Pointing the elbow up, do not take it anywhere. The movement is carried out to the belt. During the exercise, try to keep your back straight and horizontal.

    Otherwise, the muscles will not fully work.

  3. Return to your starting position and repeat the exercise. Perform 3-4 sets of 15-25 reps. Rest between sets of not more than one minute.

7 exercises for a very strong back, which are definitely worth a try

7 exercises for a very strong back, which are definitely worth a try

What trains: the upper part of the trapezius muscle, the back of the deltoid muscle, the rectus and oblique muscles of the abdomen.

  1. Stand straight with feet shoulder-width apart. Lean forward with your knees slightly bent. Tilt until the body is parallel to the floor. Straightened arms with dumbbells hang down. The palms "look" either at each other or inward.

    Keep your back straight.

  2. Before you raise your hands, bend them slightly at the elbow. Keep your hands apart in exactly one direction, without taking them anywhere. Lift until the elbows are above the back.
  3. Having reached the end point, slowly return your hands to their original position.

    Do 3-4 sets of 20 reps. Rest is one minute.

7 exercises for a very strong back, which are definitely worth a try

7 exercises for a very strong back, which are definitely worth a try

What trains: back extensor muscles, rhomboid muscles, thigh muscles, gluteus maximus muscle.

  1. Take the fitball and assume a lying position with your stomach directly on it. Place the fitball in your pelvis.

    Feet shoulder width apart. Rest your toes on the floor to maintain balance.

  2. Begin to slowly raise the body, bending at the waist. Hold in this position for a couple of seconds, straining the lower back.
  3. Return to the starting position and repeat the exercise.

    Do 3-4 sets of 15-25 reps. Rest - no more than one minute.

7 exercises for a very strong back, which are definitely worth a try

7 exercises for a very strong back, which are definitely worth a try

What trains: major and minor round back muscles, intercostal muscle, long triceps head, rectus abdominis muscles.

  1. Take the fitball and lower yourself on it with the middle of the back (where the shoulder blades). This is necessary so as not to tumble backward or forward.

    Bend your knees at an angle of 90 degrees. Try not to lower the pelvis, it should be approximately in line with the whole body. Take dumbbells in your hands (you can have one) and lift them above you.

  2. Start lowering your arms behind your head to the maximum, bending your elbows. Do not take your feet off the floor or raise your head.

    Do 3-4 sets of 15-25 reps. Rest - no more than one minute.

7 exercises for a very strong back, which are definitely worth a try

7 exercises for a very strong back, which are definitely worth a try

What trains: the upper part of the trapezius muscle, the posterior deltoid muscle.

  1. Stand straight with feet shoulder-width apart. Tilt the housing forward and connect the blades.

    Lower your head slightly, chin toward your chest. Take your shoulders back. Twist the pelvis to increase the amplitude of the movement back.

  2. Begin to take straight arms straight back and raise them as high as possible. At the end point, hold for a couple of seconds.

  3. Return to your starting position and repeat the exercise. Do 3-4 sets of 15-25 reps. Rest - no more than one minute.

7 exercises for a very strong back, which are definitely worth a try

7 exercises for a very strong back, which are definitely worth a try

What trains: extensor muscles of the spine, latissimus, rhomboid muscle, back of the delta, back of the thigh, hip biceps, gluteus maximus.

  1. The legs are shoulder-width apart.

    Take the bodybar with a direct grip and hold it on outstretched arms in front of you.

  2. Begin to bend down with a perfectly flat back (do not round it and do not bend in the lower back), bending your knees slightly. Lower your bodybar to your knees.
  3. Return to the starting position, bringing the shoulder blades. Do 3-4 sets of 15-25 reps.

    Rest - no more than one minute.

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