5 exercises for large and strong backs


Strong back is the dream of the majority of the trainers. They are supposed to arouse respect and barely fit in a T-shirt. In addition, the large back optically slims the waist. However, how to do it? Here is a set of 5 exercises whose only goal is to raise the back of each trainer to a new level.

  1. Dead string

It is not without a reason that a deadlift is considered one of the most important strength training exercises. It is a multi-joint exercise involving all major muscle groups. Erection of the trunk with the barbell causes concentric contraction of the quadriceps muscles of the thighs, biceps thighs and gluteal muscles. Spinal straightening muscles running backwards along the entire spine are tensioned isometrically to maintain a flat back arrangement in all types of movement (a frequent training mistake is forgetting to keep this position and bending the back in the cat’s back). Further muscles involved in the work are the widest ridge, they are subject to isometric tension, the shoulders are extended forward and the hands are attached to the sides. Wrists and hand muscles are responsible for the grip, and the abdominal muscles together with the rectifiers,stabilize the position of the spine.

Due to the enormous energy consumption, this exercise is recommended to be the first in the plan, using several zero series (warm-up series – adaptation, performed with a small weight).

There are several non-standard deadlock variations, they are

  • Dead Sumo – performed at a wider leg spacing with a narrower grip
  • Dead string on straight legs – performed with a smaller weight, but without bending in the knee joint
  • Romanian deadlift – a variant of thrust on straight legs, where the bar always touches the legs.

If you dream about strong back, be sure to include this exercise in your training plan.

  1. Pulling with a wide grip

Pulling up is one of the most popular street workout exercises, which has been successfully used for years in strength training. The most intensely working muscle groups that work in this exercise are the broadest back muscles, the trapezius muscle, the biceps muscle of the arm. The auxiliary functions are the abdominal muscles, the triceps muscles of the arms, the upper part of the chest muscles, the toothed muscles, extensors, and the shoulder muscles. In addition, small muscles located on the back are intensively working – parallelogram, subhear, major ovoid and smaller oblique.

As you can see, pulling up to a greater or lesser extent (depends on the technique) involving the work of almost the entire upper body. Due to the high intensity of this exercise, you can use the statement or partner’s help as part of the introduction / preparation. Pulling is the absolute foundation if your goal is a big back.


Here you can read: Back muscles – compedium

  1. Rowing with barbell

Rowing barbell is one of the most basic and complex exercises used for back training. Thanks to the ability to affect different areas of the muscles by changing the variations (different handle widths, grip / snap) it is a very versatile exercise, forming the basis for obtaining a large back. One of the most common technical errors, resulting in straining of the intervertebral areas, is the back bending of the cat’s back (similar to the deadlift) and the shallow pulling motion. The technique of movement consists in attracting the barbell to the abdomen, on slightly bent legs with straight backs. The attractive movement should follow the slant line, not vertically or horizontally.

  1. Alternating rowing with kettles

Alternating rowing with kettles is a modified variant of classic rowing. The goal, the main lead parts and the execution technique are very similar. The difference lies in the grip. Because we do the exercises separately on each side, in addition to the standard effort, there is work related to maintaining the balance. The dynamic aspect of alternating rowing also requires more energy to develop overall back strength. This movement “shocks” the back muscles and provides them with a different effort than traditional rowing. It improves the functional strength and grip strength, as well as builds a strong back.

  1. Pulling off the upper lift bar

It is an excellent carving and stretching exercise, used most often in the form of warm-up, or the last pumping exercise in a large number of repetitions. The course of the movement consists in pulling the upper lift rod with straight hands and bringing it down as much as possible with a 2-second holding. As with most back exercises, a simple posture, a lack of a cat’s back and a stable posture are very important. The most strongly involved parts of the back are in this case the oblong muscles and the widest back.


You can also read: Old-school training

Posted on: December 4, 2018

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