Beginner Back Workout: 4 Exercises for building a wide, strong and massive back

The wide and massive back has a huge impact on the external your body type. The beauty of the famous V-shaped recognized by all. It creates the illusion of a thin waist and a wide massive back.

In order to achieve this form, you need to train various back muscles with a series of exercises.

Read on to find out where to start your workouts. backs.

Content

• What muscle groups need to be trained to build massive back?
• The best exercises for back training
  • Exercise # 1 – Deadlift with Barbell
  • Exercise No. 2 – Breeding Hands in the Crossover
  • Exercise # 3 – Tilt Barbell
  • Exercise No. 4 – The pull of the upper block to the chest with a wide grip
• Back muscle training program
  • Conclusion

What muscle groups need to be trained to build massive back?

• Latissimus

The broadest muscles are located in the central part of the back. Exactly they are responsible for shaping so aesthetically pleasing and coveted by all V-shaped athletes.

• Trapezius muscle

The trapezius muscles, often referred to simply as the “trapezium”, are in the upper back.

• Posterior Deltoid Muscle

The posterior deltoid muscle is located behind the shoulders. Usually these muscles are worked out during shoulder training, but above them you can work during back workouts.

The best exercises for back training

Exercise # 1 – Deadlift with Barbell

The main muscles involved: the muscles of the lower part backs

Deadlift is one of the most difficult exercises which works out the large muscle groups of the lower part backs.

Starting position: (Deadlift with a barbell from the floor)

• Take off your shoes or put on one with a flat sole. it will allow you to get more stability. Also use liquid chalk or straps that contribute to a more secure grip.
• Stand in front of the barbell (with workers appropriate to your strengths) weight) and place your feet shoulder width apart.

Technique of execution:

A) Keeping your back straight, place the bar opposite lower legs and bend your knees. Grab the bar with the grip on top. shoulder width apart.

B) When lifting weights, push your heels off the floor. Sight should be directed forward throughout the exercise. Holding the bar close to the body and straining the broadest muscles of the back, straighten your legs and straighten.

C) Lower the weight also along the body to maintain balance. Do not forget about the correct position of the head (look ahead).

D) After lowering the weight to the floor, do a little pause, and then repeat the exercise.

Remember: DO NOT ROUND THE BACK. If this occurs, then reduce the working weight.

This is a difficult exercise that can put a serious strain on back, so when doing it with a barbell, be very careful. Stay focused and make sure you follow performance technique to avoid injury.

You can try the exercise option aimed at muscle hypertrophy: do 5 repetitions, rest for 20 seconds, do 3 reps, rest for 20 seconds, and then do 2 more repeat and rest for 1 minute.

Complete 6 out of 6 sets repetitions.

Exercise No. 2 – Breeding Hands in the Crossover

The main muscles involved: the back deltas

Great exercise to work out the posterior deltoid bundle the muscles.

In most gyms, a weight-block exercise machine is present. AT ideally, to complete this exercise you will need both of it parts.

Technique of execution:

A) Adjust the simulator cables so that they are slightly above head level.

B) Grasp the right hilt with your left hand and hold left.

C) Spread your arms to the sides, keeping them in full straightened position and then slowly return to the original position.

D) These movements constitute one repetition. If in your access turned out to be only one side of the simulator, then you can perform one-handed exercise.

It can also be performed while lying down. To do this, lie on the mat and do the same movements with your hand as described above.

Complete 4 of 8 approaches repetitions.

Exercise # 3 – Tilt Barbell

The main muscles involved: the latissimus dorsi, biceps

Exercise is great for mid-workout to challenge the back muscles. It will also work on the shoulders and biceps, but first of all, the latissimus dorsi.

Starting position:

• Bend your legs slightly and tilt the case forward at an angle of 45 ° to the floor.

• Keep your back and head upright, chest should be set forward, shoulders straightened.

• Do not forget to choose the right weight for you.

Technique of execution:

A) Grasp the bar with the grip on top (thumbs facing to each other), spread your arms slightly wider than your shoulders.

B) Pull the projectile towards you along the hips towards the lower abdomen (navel area).

C) Pull the bar, bending your arms (and not with the force of your biceps).

D) Pull the bar to the waist, and tighten the muscles of the lower part backs to generate more effort.

You can also perform this exercise with dumbbells and even in crossover.

Complete 4 out of 6 sets repetitions.

Exercise No. 4 – The pull of the upper block to the chest with a wide grip

The main muscles involved: the latissimus backs

Great exercise for building a V-shaped back.

Technique of execution:

A) Sit on the simulator seat and adjust the roller so that take a fixed position.

B) Choose a suitable working weight for yourself, grab the bar grip on top (a little narrower than the width of the neck itself) and pull it on yourself.

C) Pull the bar toward the chin and then slowly extend your arms at an angle of slightly less than 180 °.

D) Repeat the movement.

To diversify the exercise, use a narrower grip and grab the bar with a grip from the bottom. It will also help to work out. biceps.

Complete 4 of 8 approaches repetitions.

Back muscle training program

1. Deadlift – 6×6
2. Breeding hands in the crossover – 4×8
3. Inclined rod pull – 4×6
4. Thrust of the upper block to the chest – 4×8

Conclusion

Include these exercises in your program. Perform them as on comprehensive training of the whole body, and during split training.