Back training – 4 exercises that will tear your back


An ideal silhouette is one in which all proportions are preserved. It is easy to shake them if only visible or favorite muscles are trained. A well-developed cage, or a huge arm loses its image when we lack a base – a broad back. Here is a collection of 4 exercises that will literally tear your back.

  1. Rowing in a pump

An excellent exercise that engages the muscles of the back, chest, triceps and core muscles. Thanks to the instability generated by the dumbbell / kettle, it involves many stabilizing muscles throughout the body.

Set two dumbbells / kettle on the ground at shoulder width apart. We start in the upper position of the pump, keeping our hands on the dumbbells / kettles. Next, we raise one weight to the side of the body (rowing), keeping the balance on the other hand and feet. We endure for one second in the upper position and lower the weight.

It is a perfect exercise for warming up before the actual training.

  1. Rowing with the use of the bottom lift handle while standing

Rowing is one of the best exercises to develop the back, especially in terms of thickness and bulge.

The torso should be tilted before the extractor with feet set at shoulder width and slightly bent knees. Catch the lower lift handle and pull it to your torso, keeping your chest straight and your back straight. Stop and then return to the starting position.

  1. Lifting the bar from the elevation

That’s just 1 deadlift. This exercise ideally suited as a warm-up and will prepare you before making a deadlift. Because the weight is lifted from the rise, mainly the back and slightly legs work. A mixed grip can be used, as in the case of deadlift. Remember to keep your back straight!

Perform 3 sets of 12 repetitions.


Here you can read: Deadlift variation – deadlift with straight legs

  1. Downloading the upper extractor holder

This exercise can be performed in a sitting position or in a kneeling position using the top extractor. Because it is made, the single well insulates the latissimus muscle. Thanks to the use of one handle, we can add some rotation during the initial phase of the exercise, so the range of motion will be greater than when using a barbell. It is important not to swing around your body and stop moving when you pull the rope, then slowly return to the starting position.

Perform 3 x 15 repetitions for each hand with 30-45 seconds. break between series.


You can also read: Back muscles – compedium

Posted on: December 3, 2018

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