Powerful and healthy back

The vast majority of the practitioners, I would even say that almost everyone in their training has taken back training. Yes, the back is often trained even with the cage.

Unfortunately, most of us do not pay attention to a back session. Often, the exercises are done too quickly, superficially carelessly and carelessly. We do not save loads – as usual, we try to add the largest amount of kilograms to the banner – when rowing or deadlift. The cost of technology, at the expense of technique And then we have a grudge regarding the width after the widest voltage, or to the complete lack of rectifiers. 

You do not need to look far to find out that your back is in gray so much behind the cage, shoulders or biceps. Let’s look at gentlemen from Men’s Health magazines, on guys advertising TV shaving machines, or on their gym friends – super-carved cage, spherical biceps, mega lattice on the stomach. However, all this is clearly lacking in width and type I, not VA, it is worth adding that the back is THE MOST COMPLEX MUSCLE GROUP. 

Why do we make such mistakes? Why are not we happy with our back? There may be several reasons 

– lack of moderation at loads, 

– also the wrong technique mentioned, 

– unsuitable psychological approach, 

– no auto-doping, 

-stricks before an injury, 

– speeding up biceps training that often follows your back (this is the truth), 

– no diet (but this is a slightly different thing), 

In a moment I will try to discuss these points, but first basic messages. 




Let’s get to know the structure of the back to fully understand the assumption of exercise on this muscle part. 

Imagine a high scaffolding. On it there are more girders, ceilings and pillars supporting all floors. Such are our backs – they are the scaffolding of our silhouette – support for other muscles, protection of the spine. They keep our figure vertically and take part in all movement activities. 

There are relatively large muscles on the sides of the back (THEY MAKE THE FOLLOWING V-SHAPE). On the outside, there is a MORE BIGGER muscle, next to it, UPPER HEAD – both are located on the widest ridge. From the neck to around the center of the back, the QUEDOMAUS muscle extends. In the lower part of the back, along the spine, RURAL DRYERS are pulling. 




Well, we’re already doing it. Generally, the back feels good with three well-chosen exercises – two on the widest ridge (width and thickness) and one on the back ridge rectifiers. You can also add to your back training an exercise that works on quadriceps (hoods), but more often they are added to shoulder training. 

We already know how to choose exercises for muscle requirements. Now we will discuss the basic exercises for this great party. 

Exercises involving the HIGHEST REACH 



1. Pulling down on the stick. 

This is probably the best known exercise for all. Recently, I devoted a whole extensive article to this exercise, so I invite you to an extremely detailed description of the exercise 


2. Weighting with barbell / dumbbell. 

I really like this exercise. However, in order to like them with reciprocity, they should be carried out correctly 


We stand by making the torso fall forward. Legs slightly bend in the knees, we try to look ahead. We hold the barbell on our shoulders. Slowly pull the barbell up until it touches the upper part of the abdomen. We run elbows wide, shoulders with each pull up try to pull to each other. We slowly lower the barbell. 


It is extremely important not to bend the spine in the cat’s back! We keep its natural curvature! It will protect against very serious injuries. We do not help ourselves by nodding or lifting our torso – the movement takes place only in the hands. 

We can use a snap and grappling interchangeably, grip the neck wide or narrow. To avoid stagnation and habituation of the muscles, we replace the barbell with a dumbbell every now and then. 

3. Pulling the upper lift twig sitting to the cage / neck. 

Unfortunately, I do not have access to the lifts And I regret it because this exercise is a good alternative to being pulled up on the stick. 


We sit down just under the hood of the lift. Straight, preferably with blocked legs somewhere, we grab the bar located above, preferably wider than shoulder width. 

Slowly pull the rod to the neck or cage, at the same time leaning back slightly and pulling the shoulder blades together. 


We are sitting upright all the time. We are not leaning forward. When pulling the twig we do not jerk – the movement is to be uniform. 

We can draw the twigs to the cage or the neck. However, this first solution is safer. 


You can read also: Benefits from Full Body Workout (FBW)