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The back is not only one of the largest and strongest parts of the body, but also one of the most complex areas due to the series of interconnected muscles that form it. This is why we divide the back into four main regions: upper and outer dorsal, lower dorsal, mid back and lower back. Each area requires a specific stimulation through different exercises, so we will look at the 2 best ones for each of the 4.
With the"menu" that we will present now, you can customize your training by choosing an exercise for each area to make up a complete back routine. If you notice that there is an area that costs you more to advance, you can also include auxiliary exercises to strengthen that backward area. In short, it is a question of understanding what exercises each area works on, in order to have the ability to build a back with the shape (usually V-back), thickness and width you want.
As a small note, we add that the exercises included in this guide do not isolate, but highlight certain areas of the back musculature.
Area 1 - Upper/Outside Bib
Make movements in which you use a wide grip - usually wider than your shoulders - to develop a V-back. It is customary to do the exercises at an angle above the head or perpendicular to the body.
dominated and curved rowing with bar, both exercises with wide grip.
Wide Grip Domes
- Do not stand on a bench or platform to increase range of motion; you are more likely to curl your lower back. If you need a wider range of motion, use smaller plates to get closer to the ground, rather than trying to hold your balance on a bench.
- Using a grip larger than the width of your shoulders will allow you to hold your elbows facing your sides and pull them back as far as possible for a complete contraction.
- Keep your knees bent and your rowing posture bent throughout the exercise. It is simple to lose posture when heavy weights are lifted, but in any case, other muscles are also being added to the movement of auxiliary assistants.
For more intense exercise, try to bring the bar up to your upper abs at each and every lift.
Area two - Lower back
To work with more emphasis on the lower bib area, use a narrow, inverted grip for pull-ups and pulldowns. One of the few movements to work together is the pulldown with an outstretched arm.
Pulldown with inverted grip and pulldown with extended arm.
Pulldown with inverted grip
- Hold the horizontal bar over your head, standing upright, and far enough away to be able to hold your arms fully stretched all the way down (barely bending your elbows).
- Lower the bar with your arms straight until it touches your thighs. Concentrate on feeling the movement on your bibs. The arms should only act as levers.
- The movement should only be carried out on the shoulder joints.
For a perfect stimulation of the lower back, do not stop the movement once you touch the bar your thighs, but squeeze the dorsal again by squeezing the thighs again.
Area three - Medium back
To work this area, use closed and medium paddle paddles, in which the bar is pulled, dumbbells or handle face the abdomen or face the sides to achieve better muscle building.
Rowing on one arm with dumbbells and wired rowing.
Rowing to a dumbbell arm
- Sit with your knees slightly bent to reduce pressure on them and maintain better balance.
- Although it could be meditated that tilting the body face forward would achieve a greater range of motion, keep your torso upright, because this way you work better in the middle back, in unison that reduces tension in the lumbar area.
- Keep a slight arch in the lower back at all times.
- Pull your shoulders and elbows back as far as possible so that the handles touch the abdomen.
To add complexity to the exercise, hold for a second or two at the moment of maximum contraction, and tighten shoulder blades for perfect muscle stimulation.
Area Four - Lower Back
The exercises to work this area require the waist to be flexed, and not the hips, since with these we would be working on the buttocks or hamstrings, for example. This is a critical area for strengthening and preventing back pain.
back extension and weight loss with stiff legs.
- Once on the back extension bench, cross your arms over your chest or behind your head (this increases the complexity). Optionally, a weight disc can be incorporated near the chest to increase the intensity.
- Slowly bend your waist as far as you can, bending your back as you go up.
- It contracts the muscles of the lower back to raise the torso to its initial position. Don't move too quickly or too abruptly, and avoid going too high, as hyperextension of the back is not a good idea.
Adjust the bench so that the hips are perfectly adjusted to avoid moving and concentrating on the lower back muscles.
Deceased weight with stiff legs
- Unlike the Romanian dead weight, here the bar is closer to the ground, making the lower back work harder for the longest range of motion.
- When we lean forward bending the waist, the buttocks are facing back and we let the bar hang freely with the arms extended absolutely. The legs should be straight.
- Keep your lower back muscles involved throughout the descent.
- Push your hips forward while you rise. Stand up without tilting your upper body face back. The bar should rest on the upper thighs.
- Concentrate on strengthening your back and hip muscles, not your arms when your torso is raised.
Unlike the Romanian deceased weight, let the lower back bend subtly when you are in the lower back of your workout.
- Include in your routine an exercise that works on every area of your back.
- To work on muscle mass, do two to three sets of eight-twelve repetitions. To train strength, work with more weight and a series of few repetitions (four-seven repetitions). For muscle definition and endurance, work lighter in weight and make a series of many repetitions (fifteen to twenty-five repetitions).
A training that focuses on building muscle mass of the upper/lower back, rather than likewise touching each and every area of the back, would be something like the following chart, which does not include warm-up series. Rest 1-two minutes between each set.
|Exercise Area / Focus||Series||Repetitions|
|Thrust (wide grip) / Outer ridge||3||12, ten, eight.|
|Bent over oar with bar / Outer back||3||8, ten, 12|
|Rowing with cable / Medium back||3||8, ten, 12|
|Pulldown with inverted grip / lower back||3||12, ten, eight.|
|Back / Lower back extension||3||12, 12, 12, 12|