How to train to pump wide back: exercises and the right technique for pumping the widest muscle

In this article you will find some effective tips on how to to pump up a broad back, improve the relief of muscles and give the body expressive V-shape that visually creates an effect more narrow waist.

If you want to maximize your back, then the main the muscles that should be emphasized in training are the widest.

Muscle development in this back area will help you achieve your desired result in no time.

Unfortunately, this is not as simple as it seems at first glance, and harder than just pulling the upper block toward the chest or beyond the head.

To pump a wide back, you must perform exercises with the right technique, in which targeted muscle groups, and auxiliary ones such as biceps are taken on yourself a minimum load in every movement.

If you are serious about increasing your back width and want to do it fast, then get acquainted with several techniques, which studies show (links to all studies you find under the article), can significantly speed up the process.

Try to use them in your back workouts on width to get the most out of every move.

• Rock your back muscles correctly
• How to swing the upper and lower parts of the broadest muscles backs
  • Latched thrusts
  • Activation of latissimus dorsi during deadlift
• The best exercises for shaping a broad back
  • 1. Pull-ups on the bar
  • 2. T rod – rods
  • 3. Reverse grip rod pull
    • Reverse Grip Tilting Technique
  • 4 . Thrust unit with one hand sitting
    • Execution technique
  • 5. Pullover on straight arms
    • Execution technique
• Training programs
  • Scheme for 1 day in the gym
  • 4-week pull-up program on the horizontal bar

Rock your back muscles correctly

First, you should learn as much as possible first activate and use the latissimus dorsi in each exercise.

Among the weightlifters, the widest are considered one of the most difficult muscle for pumping, it doesn’t matter if you exercise in the gym or at home conditions.

Without sufficient activation of these muscles, they are included in the work other muscle groups: biceps and trapezius, core. It reduces the effectiveness of exercises and does not allow for maximum swing target muscle group.

Based on a recently published study of 2018 years1, it is safe to say that without a strong mental connection of the brain-muscle during training, the end result will not be exactly what you expect.

If there is no sensation of active strong contraction in the broadest muscles during the execution of various basic and isolating exercises, then you need to work on this.

You can only activate your target muscle group with a special set of exercises to activate these muscles.

For these purposes, an exercise that consists of movements helping to feel the whole range of movements of the widest and their work.

To complete this activating exercise, accept the original position:

• Lean forward slightly;
• Pull one arm forward in front of you with a large a finger;
• Tighten the widest.

• At this point, you should feel like the target muscle tenses up. You can help yourself with a second hand.
• Then, without relaxing the muscle, lower your arm without bending it into elbow. Keep your hand closer to your side and point it back.

• Then turn your hand to the side, slightly bending it. In such the position of the working muscles is even more tense.
• Take your elbow back and towards the spine, contract your working muscles. Hold this position for a few seconds.

You should feel very tight muscle contraction, almost to cramps.

It is recommended that you perform this simple exercise several times. on both sides before starting a workout.

This exercise will help you establish an important link in a bunch. brain muscles.

Feel free to perform this movement right before you start. performing the main complex at the very beginning of their training, After all, the correct mechanics and technique of performing certain Exercise is the key to activating the widest2.

Several important nuances of the execution technique movements:

• When doing exercises, try to carry the weight on elbow, not on hand. For example, in the pull of the upper block try to pull your elbows to your torso as if to NOT pull your arms to breasts. The same goes for pull-ups and any other traction exercises.
• When pulling up on the horizontal bar, use the grip without thumbs up. Direct most of the load to little fingers, this will help minimize the participation of biceps.
• During vertical movements, before pulling up, lower your shoulders and move them from your ears. It will be easier use the right muscles.

All of the above together with the previously mentioned instructions for activation will help significantly speed up the process of including medium parts of the back into your workout program.

How to swing the upper and lower parts of the broadest muscles backs

Next, make sure that all parts of the target muscle group work while doing exercises.

The results of studies of the anatomical structure showed3 that the latissimus dorsi muscles are actually composed from the upper and lower parts, which means that to make the back wider without involving both parts will fail.

Therefore, if you want to maximize the width of the back, It’s very important that you work out correctly during training both areas. Otherwise, all efforts will be wasted.

Let’s look at how each muscle fiber works. area.

The upper region extends almost perpendicular to the body or more horizontally.

Basic exercises on this area will be effective bringing the shoulders and traction of the block to the chin, at which the angle of traction will match the muscle fibers of the upper the widest.

These exercises include pull-ups with a wide grip.

And the lower part of the widest runs almost parallel to the body. Therefore, the best shoulder extension exercises, at which the draft angle is vertical (pull-ups with a narrow grip, up to chin and traction narrow grip) will be more effective for this area.

In this way, you need to engage both groups of this one big muscle so that the back is proportional pumped up.

Over time, you will understand which part needs to be paid more attention in the gym, and which less. And your training will be more productive, and the goal is to achieve beautiful embossed back will not keep you waiting.

Latched thrusts

Here we’ll cover some practical tips on how to shift the focus in traction on the rowing machine to the so-called the people are “wings.”

The most common lengthening exercises are pull-ups and pulls to the chin.

It’s important to know that any other rowing exercise when executed correctly, they are equally effective for swinging the back. AND numerous studies4 in this area.

Let’s consider, for example, traction from a sitting position.

If you perform traction, spreading your elbows to the sides and focus on the compression of the blades, the emphasis will be mainly on trapezoid and rhomboid muscles of the back.

If you press your elbows closer to the sides, lower them a little lower and back, it will turn out to activate the widest fully.

When this exercise is performed correctly, these two the variations should essentially feel like two completely different exercises.

This approach can be used in all varieties of rods. it help make traction movements focused on the broadest and maximize back width.

Activation of latissimus dorsi during deadlift

And finally, you need to make sure that the traction.

Because when done properly, deadlift is great exercise not only to increase the thickness of the back, but also the width.

To make the best use of deadlift for increase the width of the back, you need to correctly use the widest muscle while moving.

Before lifting the bar, slide it to the legs. Grasp behind it with your hands and straighten them at the elbow, standing bent state, as before lifting. So the target muscles are involved.

When lifting the barbell from the floor, do not forget about the work of the widest. Keep your elbows towards the wall behind you. Try not to turn them to the sides.

For maximum results in pumping the back, use elastic tapes attached to the bar.

This was a short list of recommendations for swinging the back wide. And below you will find a list of the best exercises for the width of the back.

The back is the second largest muscle group on the body after the legs. For many, the back is the broadest muscle. But this is far from the only muscle located on the back that forms sizes and beautiful silhouette.

The best exercises for shaping a broad back

1. Pull-ups on the bar

If you want an esthetic v-shaped silhouette, then you definitely you need to pay attention to this exercise. If there is restrictions in relation to pull-ups, then you need to find him an alternative. When doing pull-ups, you need to go down, thus stretching the widest as much as possible. AND at the top point to reduce them as much as possible in order to achieve maximum effect. And if you need an even larger volume of the widest, then tie the weight to yourself.

3 approaches to the maximum

2. T rod – rods

The thrust of the t-shaped rod is aimed at thickening the back. Primarily this exercise loads the middle of the back. When they talk about the back, then mean the broadest, but these are not the only muscles on the back. There there are much more: trapezius muscles, rhomboid muscles, major and minor round muscles, extensor spine and back deltas. This exercise works on all these muscle groups and gives back thickness.

3 sets of 12 – 10 – 8 reps

3. Reverse grip rod pull

This exercise pumps the lower part of the broadest muscles. It is impossible to allow the widest “chopped off” half way, you need so that they reach the waist. Fully developed wings will lead you to aesthetics.

Reverse Grip Tilting Technique

You need to lean forward, but keep your back straight. Completely stretch the widest at the lowest point of the amplitude and completely reduce at the top point, pushing your elbows as far back as possible. In this exercise Biceps also work a lot, so you can catch two birds with one stone.

3 to 12-10-8 reps

4. Thrust unit with one hand sitting

The main advantage of this exercise is that it helps to lengthen the broadest muscles and make them wider. Need to do each side on Queue, this is a great one-way exercise.

What does one-way mean? That means what you will do each side individually, and each side will be able to receive maximum load without giving it to the other side. So it is possible determine which side is stronger and which should be worked on, be then an improvement in strength or technique.

Execution technique

Sit on a chair or stand, you can take a bench. Take the handle of the unit, which should be located below. In the positive phase you need to feel the maximum reduction of the widest. Вthe negative phase needs to achieve full stretching. This is necessary to lengthen the wing and make a long beautiful wide back. Here, as in any other exercise, you need to feel the work target muscle. This is an isolating exercise, despite the fact that in biceps is also a bit involved.

3 to 15 – 12 to 10 reps

5. Pullover on straight arms

The plus of this exercise is that it completely isolates the broadest muscles. In other words, only wings. Unlike most exercises, biceps are not included in the work.

3 to 8 – 4 to 6 repetitions

Execution technique

At the top point you need to fully stretch the latitudinal the reverse movement you need to completely lower your shoulders and raise your chest, below you need to completely reduce. This exercise is working small muscles around the spine, extensors of the spine, and dentate muscles. Perhaps you will feel triceps contraction during this exercise, but it’s quite normal.

These five exercises are the best you can find for development of a wide massive back. The fact that they pump all muscles of the back. And this is the main task of everyone who visits gym. It’s important to train not only for appearance and increase muscle size, but also for functional strength. it will effectively build muscle, including the back, as well as for a long time to save the result. With these five exercises you pump up a wide beautiful and she will be strong. Now try them in the hall and see what response the muscles of the back will give, how they work for you.

You ask, where is the canteen? This exercise is also possible. use, but it is more basic, which means it needs to be use in the phase of gaining strength.

The ones given in the article are best used in the phase of the typing, when the number of repetitions in the approach will be from 8 to 12. And, of course, not all exercises at a time!)) It is customary to do for straights to do only 2 exercises per muscle group in one workout. Besides there’s also a big load on the back, so you have to be more attentively. Please note that you need to try and choose the exercises that work best for you, not everything, but something will respond best.

Training programs

We have selected for you training schemes that you can implement in an existing program or run separately.

Scheme for 1 day in the gym

Exercise	lead time	Repetitions	The approaches	Recreation
Deadlift	90 sec	12,12,10,10	4	60-90 sec
Traction of the lower block to grdui	90 sec	12,12,10,10	4	60-90 sec
Thrust of the upper block to the chest	90 sec	12,12,10,10	4	60-90 sec
Inclined rod pull	90 sec	12,12,10,10	4	60-90 sec
T-bar pull	90 sec	12,12,10,10	4	60-90 sec
One-arm block or dumbbell pull	90 sec	12,12,10,10	4	60-90 sec
Pull-ups	90 sec	10	4	60-90 sec

4-week pull-up program on the horizontal bar

Week 1:

• Day 1: Pull-ups with straight grip, approaches: 3; reps: 5 (if necessary with extra weight)
• Day 2: Pull-ups, approaches: 3; repetitions: 8-10
• Day 3: Direct grip pull-ups, pyramid – 2, 4, 6, 8, 10 (Start with two repetitions. Delay 45-60 seconds, before the next 4, 6, etc. pull-ups. Make the whole complex with the most correct technique. Do as much as you can and come back.)

Week 2:

• Day 1: Pull-ups with straight grip, approaches: 3; reps: 5 (if necessary with extra weight)
• Day 2: Pull-ups, approaches: 3; repetitions: 8-10
• Day 3: Direct grip pull-ups, pyramid – 2, 4, 6, 8, 10 (Try to do more than the previous week.)

Week 3:

• Day 1: Pull-ups with straight grip, approaches: 4; reps: 5 (if necessary with extra weight)
• Day 2: Pull-ups, approaches: 4; repetitions: 8-10
• Day 3: Direct grip pull-ups, pyramid – 2, 4, 6, 8, 10 (Try to do more than the previous week.)

Week 4:

• Day 1: Pull-ups with straight grip, approaches: 4; reps: 5 (if necessary with extra weight)
• Day 2: Pull-ups, approaches: 4; repetitions: 8-10
• Day 3: Direct grip pull-ups, pyramid – 2, 4, 6, 8, 10 Try to do more than the previous week.)