How to pump up your back

How to do exercises for the latissimus dorsi
These exercises will also help to load the trapezius, rhomboid, infraspinatus, large and small muscles.

Pulldown of the upper block to the chest
Sit on a bench, press your feet to the floor, grab the handle with a direct grip slightly wider than your shoulders - this position of the hands will allow you to load the latissimus muscles more strongly.

You can tilt the body back a little and fix it in this position. Fixation is of great importance: if you want to load your back to the fullest, buildup must be excluded.

Lower your shoulders and bring your shoulder blades together, pull the handle until it touches your chest, and then slowly and under control return it to its original position. No need to raise your shoulders to your ears at the extreme point - keep them lowered and your shoulder blades drawn together.

Do 3-5 sets of 10-12 reps.

Traction of the lower block to the stomach
In addition to the lats, tuck pulls work well on the mid-trapezium and rhomboids. Therefore, if you want to pump both the upper and lower back with one exercise, include this option in your workout.

Sit on the simulator, rest your feet on the platform, grab the handle. Lower and straighten your shoulders, straighten your back. As you exhale, pull the handle to your stomach, then return it to its original position and repeat.

Do not jerk your back and do not lean back: only your arms move throughout the exercise.

Do 3-5 sets of 10-12 reps.

Incline pull-ups
Another universal exercise that well loads almost all the muscles of the back. Unlike conventional pull-ups, it is suitable for any level of training: it is enough to change the position of the body and legs, and even a beginner can pull himself up.

Find a low crossbar. If you work out in the gym, you can use the barbell on the racks. Grasp it with a direct grip slightly wider than your shoulders: this position of the hands involves the latissimus dorsi and the trapezoid more. If possible, do oblique pull-ups on loops or rings - this will increase the load on your back.

Hang on the selected projectile, tighten the press and buttocks, stretch the body in one line. Lower your shoulders and bring your shoulder blades together, pull yourself up until your chest touches and lower back down.

You can simplify the exercise in two ways: find the horizontal bar higher so that the body is in a more upright position, or bend your knees at a right angle and put your feet on the floor.

You can complicate oblique pull-ups due to elevation. Place your feet on the pedestal so that your body is in a horizontal plane.

Perform 3-5 sets of 15-20 reps.