10 Scientist Back Exercises

2024 Author: Malcolm Clapton | [email protected]. Last modified: 2023-12-17 03:44

Soon you will become the owner of a strong and prominent back.

What muscles to pump

How your back will look is determined by the trapezius, rhomboid, large and small round, infraspinatus and latissimus muscles. To ensure a symmetrical look and maintain health, you need to pump them all.

Along the spinal column, from the sacrum to the skull, stretches the muscle that straightens the spine. It also needs to be strengthened to avoid injury during strength training and to maintain good posture.

Why These Back Exercises Are Best

Because they have proven their effectiveness during scientific research; … Scientists used electromyography (EMG) to measure electrical activity in muscles when performing various exercises.

How to do

If you are loading the whole body in one workout, choose one exercise for each muscle group. If splits are closer to you, take two exercises from each item and add them on your back day or deadlift day.

Some of the exercises described in the article pump several muscle groups at once. Consider this when designing your program. For example, you can choose one that will work well on both the upper and lower back, or work these zones separately.

Select the weight of the shells in such a way that the last repetitions in the approach are given with difficulty, but without sacrificing technique. The number of sets and reps will be indicated for each exercise.

If the movement is carried out with body weight, do it as much as you can.

How to do latissimus exercises

These exercises will also help load the trapezius, rhomboid, infraspinatus, large and small round muscles.

Row of the upper block to the chest

Sit on a bench, press your feet to the floor, grab the handle with a straight grip slightly wider than your shoulders - this position of your hands will allow you to more load your lats.

You can tilt the case back a little and fix it in this position. Fixation is of great importance: if you want to load your back to the fullest, the buildup must be excluded.

Lower your shoulders and bring your shoulder blades together, pull the handle until it touches your chest, and then smoothly and under control return it to its original position. You don't need to raise your shoulders to your ears at the extreme point - keep them lowered and your shoulder blades drawn together.

Do 3-5 sets of 10-12 reps.

Row of the lower block to the stomach

In addition to the lats, the abdominal pull works well on the mid-trapezium and rhomboid muscles. Therefore, if you want to pump both the upper and lower back with one exercise, include this option in your workout.

Sit on the simulator, rest your feet on the platform, grab the handle. Lower and straighten your shoulders, straighten your back. As you exhale, pull the handle towards your stomach, then return it to its original position and repeat.

Do not jerk your back or lean back: only your arms move throughout the exercise.

Do 3-5 sets of 10-12 reps.

Inclined pull-ups

Another universal exercise that works well on almost all back muscles. Unlike regular pull-ups, it is suitable for any level of training: just change the position of the body and legs, and even a beginner can pull up.

Find a low bar. If you work out in the gym, you can use the barbell on racks. Grab it with a straight grip slightly wider than your shoulders: this position of the arms more uses the latissimus dorsi and trapezius. If possible, do oblique pull-ups on loops or rings - this will increase the load on the back.

Hang on the selected apparatus, tighten the abs and buttocks, stretch the body in one line. Lower your shoulders and bring your shoulder blades together, pull yourself up until your chest touches and lower yourself back down.

You can simplify the exercise in two ways: find a horizontal bar higher so that the body is in a more upright position, or bend your knees at right angles and place your feet on the floor.

You can complicate the inclined pull-ups due to the elevation. Place your feet on the curbstone so that your body is in a horizontal plane.

Perform 3-5 sets of 15-20 times.

Pull-ups with a direct grip

For maximum load on your lats, use a straight grip slightly wider than your shoulders. If possible, try the rotating pads on the horizontal bar: they not only pump the hands and forearms, but also put more stress on the back.

Grab the horizontal bar, lower your shoulders and bring your shoulder blades together. Pull up so that your chin goes beyond the level of the horizontal bar, lower yourself back and repeat. Do not jerk or swing while pulling up. At the top, do not pull your chin up to reach the horizontal bar; at the bottom, keep the shoulder blades drawn together.

You can make the exercise harder by wearing a weighted belt. Instead of simplification, it is better to replace it with a pullup or Australian pullups.

Perform 3-5 approaches at close range.

Bent-over barbell row

This exercise works well;; almost all the muscles of the back: the lats, the trapezium, the rhomboid and even the extensor muscles. And if you only have to choose one back exercise, this is a good option.

Take a barbell with a straight grip slightly wider than your shoulders. Tilt the body slightly above parallel with the floor, bend your knees a little, hold the barbell in your lowered hands, bring your shoulder blades together, and straighten your back. As you exhale, pull the bar to your stomach, lower it and repeat. Do not change the position of the body until the end of the exercise.

Do 3-5 sets of 8-10 times.

How to do trapezius back exercises

Trapezius muscles are loaded with these exercises;;; the best thing.

Barbell pull to the chin

Grab the barbell with a grip 1, 5–2 times wider than your shoulders. As you exhale, pull it up to the level of your collarbones, pointing your elbows up. Lower back and repeat.

Do 3-5 sets of 8-10 times.

Reverse swings with dumbbells lying on your stomach

Lie on your stomach on an incline bench, take dumbbells, turn your arms with the back side forward. As you exhale, spread the dumbbells to the sides, while simultaneously turning your hands with your thumbs up. Lower back and repeat.

Do 3-5 sets of 10-12 reps.

IYT lifts

Lie on your stomach on an incline bench, pick up dumbbells. As you exhale, raise your arms over your head with the backs up, and then lower them to their original position.

Now raise your arms up diagonally so that your pose resembles the letter Y, and turn your palms with your thumbs up. Lower to the starting position.

Then spread your arms to the sides, thumbs up, so that the body resembles the letter T. Lower to the starting position. This was one approach.

Do the same 3–5 times for 4–5 reps.

How to do back extensor exercises

These are the two best exercises; for the extensor muscles of the back, the entire posterior chain is well loaded, including the buttocks and the muscles of the back of the thigh.

Deadlift

Stand over the bar so that the bar is over the lacing of your shoe. Bring your hips back, bend over with a straight back and grab the bar with a straight grip slightly wider than your shoulders.

As you exhale, straighten your hip and knee joints, keeping your back straight. Move the barbell close to your shins, practically touching them. Lower it to the floor and repeat.

Perform 3-5 sets of 6-8 times.

Hyperextension on GHD

This exercise is often used at the start of a workout to warm up and strengthen your back, glutes, and hamstrings.

Place your feet under the rollers of the GHD trainer, place your hands behind your head. Lower the body and then return to the starting position. At the top, rise above the parallel of your back with the floor and look forward. Perform smoothly and under control, without swinging or jerking.

Do 3-5 sets of 15-20 times.

You can also alternate hyperextension with body and leg hold on the GHD machine.

Keep it to failure as long as you can. Follow 3 sets.