Back training – the 5 best back exercises you need to do


Muscles of the back (musculi dorsorum) are very heavy training. To a large extent, it is genetically determined. It is a very complex muscle party, which includes the muscles of the surface ridge, deep and fascial fascia. A visible group of muscles are the surface ones, which look spectacularly well-developed. Below are 5 back exercises that you must include in your training plan.


Back muscles – structure and role of back muscles

The role of the back muscles in the muscular system is very important. They participate in practically every everyday activity. They form the backbone of the figure (along with the abdominal muscles), which additionally protects the spine against all kinds of mechanical damage and more.


Back is a complex party that consists of many smaller muscles:

quadriceps muscle,

the widest dorsal muscle,

parallelogram muscle,

muscle, shoulder blade,

the upper and lower rear gears.


Back training – assumptions

When going to back training, remember the recordings of Ronnie Coleman (8-fold Mr. Olympia). Huge weights and the number of repetitions in each series to be completely exhausted. This type of training is directed only to professionals who know their body and capabilities perfectly. You should understand this training well. The point is not to constantly increase the load or perform a deadly repetition at the expense of your health. You need to get involved in the training of the back muscles, which will guarantee the desired effects.


Wide, thick, thick, with a good definition – this is the definition of a beautiful dream with a back. Their V-shaped appearance makes the silhouette close to the ideal. All this can be achieved by doing the right exercises.


Top 5 exercises for the muscles of the back


  1. Pulling on the rod with a steep handle

Muscles involved in the exercise quadrilateral muscles, latissimus dorsi muscles, parallelogram muscles, oblong muscles, brachioradial muscles, shoulder muscles, biceps muscles, forearm muscles.


Description of the exercise

We catch the pole with the handle, the handle is closed, the legs hang loosely or are tangled, the handle is wider than the width of the shoulder joints, the elbow movement path should be along the torso, the chest unfastened. Move the movement in the concentric phase (when pulling up) so that the beard is at the height of the rod. This exercise can be performed without a load or by weighting with a dumbbell held between your thighs or by means of a special belt to attach the load. There is also the option of doing this exercise on machines that imitate or enhance the pull-up movement.

It is a great exercise to build up the back muscles, but it is very demanding.

Inhale done by lowering the weight of the body, straightening the forearms (eccentric movement). We exhale by pulling the weight of the body to the pole, flexing the forearms (concentric movement).


Basic mistakes

unclosed grip, too rapid lowering of body weight (eccentric movement), performing hyperextension in the elbow joints while lowering the body weight “Rocking” on the stick, which allows you to do more repetitions but does not give the most desired muscular sensation, the biggest mistake is skipping this exercise!



Pulling on the stick is a timeless exercise that should be performed by each practitioner. It is a versatile, multi-joint exercise. When doing this exercise, you should focus on technique, calm muscle stretching and strong tension. Remember to close the handle – neglecting this may cause an uncontrolled fall.


  1. Pulling up the barbell in the torso fall (Rowing barbell)

Muscles involved in the exercise quadrilateral muscles, flexure muscles, parallelogram muscles, latissimus dorsi muscles, oblong muscles, muscles of the ridge extensor (in constant isometry), two-limbed muscles of the arms, and shoulder muscles.


Description of the exercise

Initially, move the deadlift to raise the barbell, then make the torso fall (torso inclined at an angle of 45 degrees) on slightly bent legs in the knee joints. The back should be bent, the chest exposed. Handle closed, the width of the grip should be wider than shoulder spacing. The width and type of grip can be manipulated, which will allow you to involve the back muscles at various angles. This exercise can also be done by lying ahead on a positive bench to avoid constant isometry in the spine rectifiers. When stretching, let the shoulder joints pass forward to stretch the muscles tight. You can use the grip reinforcement straps to perform this exercise, so you can feel the muscles of your back, not the forearms. We pull the barbell to the lower abdomen.

Keeping the barbell engage mainly the parallelogram and quadrangular muscles, while the podchwytem – trapezius muscles and two-headed arms.

Inhale done during muscle stretching when the barbell falls (eccentric movement). We exhale while lifting the barbell to the lower abdomen (concentric motion).


Basic mistakes

unclosed grip, making a “cat’s back”, performing hypertrophy in elbow joints, unbent ridge and uncoated chest



Incorrect position can cause serious injuries. Good position guarantees good muscular sensation and development of muscles involved. The load should be adjusted to perform the correct exercise first of all.


  1. Lifting the torso from the fall on the Roman bench

Muscles involved muscles of the supine rectifiers, two-headed muscles of the thighs, parallelogram muscles, quadrangular muscles.


Description of the exercise

When positioning yourself on a Roman bench, remember that the end of her support would be at the level of the hips, and the feet with the benches on the bench were all at the platform. Arms crossed at the trunk, beard drawn to the chest so as not to strain the muscles around the neck. We leave the torso below the hip line slowly, then we dynamically make an extension. This exercise can be done with an additional load holding the load at the chest. In the final phase of the concentric movement, we can attach the blades, which will provide an additional tension of parallelogram and quadrilateral muscles.


Inhale done by lowering the trunk towards the ground (eccentric movement). We make the exhale while lifting the torso (concentric movement).


Basic mistakes

lack of a drawn beard to the chest, too abrupt lowering of the torso, lack of muscle attachment in the eccentric phase.



Exercising the exercise too quickly can strain the muscles of the spine ridge. Lack of pulling the chin to the chest may strain the muscles around the neck.


  1. Pulling the upper lift bar or hips to the hips with straight arms

Muscles involved in exercising the widest dorsal muscles, oblong muscles, triceps muscles – mainly long.

Description of the exercise

We are facing the upper vertical lift in a slight torso, legs in the knee joints slightly bent. We catch the pole or ropes with the handle – grip on the shoulder width, slightly bend the elbow joints, so that we do not perform hypertrophy in the joints and pull it to the hip with dynamic movement – at the hip we hold the pole or strings. The back is curved, the chest is exposed to firmly attach the back muscles.


Inhale done during stretching the muscles – when we raise our arms (eccentric movement). Exhaustion – we perform while pulling the rod or cables to the hips (concentric movement).


Basic mistakes

unclosed grip, making a “cat’s back”, unshaped chest, performing hypertrophy in elbow joints



An open catch will cause the rod or links to slip out of the hands. A bad position will not allow for good muscle attachment and may result in muscle strains.


  1. Attracting the dumbbell in a kneel supported on a horizontal bench (Rowing a dumbbell)

Muscles involved in the exercise the broadest dorsal muscles, parallelogram muscles, quadrangular muscles, oblong muscles, muscle deltoid – posterior muscle, biceps muscle, shoulder muscle


Description of the exercise

It should take a stable position in the knee supported on a horizontal bench. If the left hand is doing the exercise, the right leg is in the support on the bench. The elbow movement path runs as close as possible to the torso, for a stronger muscle attachment you can slightly twist the chest. The elbow should pull the hand as high as possible, the curved back, the chest constantly exposed. You can use straps to strengthen the grip – this is useful for people who feel muscular fatigue more in the forearms than in the back muscles during this exercise.

We do inhalation when lowering the dumbbell (eccentric movement). We perform the exhale while lifting the elbow near the trunk (concentric movement).


Basic mistakes

unclosed grip, performing hyperextension while stretching muscles doing the “cat’s back” while in the support no elbow extension and bicep work



The correct position and movement of the elbow are the most important here. If these elements are not practiced, the back muscles will not do a good job, and this is one of the basic and most effective exercises for the back muscles.

Posted on: October 31, 2018

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