Upper back exercises – How to pump up the upper back?

Upper back exercises

Regardless of whether you are a man, a woman, or even a teenager, one of the most impressive areas of the body is the back. The human body is arranged in such a way that the two largest back muscles – the lateral muscles (latissimus dorsi) and the trapezium (trapezius) – can actually be seen not only from the back, but also from the front. Another area that usually bothers people is the lower back – two columns in the lumbar region, spine erectors.

Upper back strengthening exercises

Some men worry that the development of the trapezius visually diminishes the width of the torso. This is not true. What really detracts from the visual width of the body is its underdeveloped shoulders, wide waist and pelvic girdle. The only time you should refrain from performing specific exercises for the trapezius is if you have inherited a short neck. The powerful development of the trapezoid gives a man with a short neck an unattractive stoop.

Upper back strengthening exercises: how to bulk lateral muscle

The lateral muscles are the largest muscles of the back. There are two ways to approach lateral muscle bulking. Firstly, the shoulder blades should go apart. This is achieved by pulling with a wide grip or pulling a wide grip down on the simulator, or in front of you, or behind your head. Secondly, “thickness” should be present in this area, which is usually achieved by performing one or more different pulls in the slope or pulling movements while sitting.
As a result of inherited traits, some men possess “high” lateral muscles, while others have low-attached lateral muscles. The vast majority of us are somewhere between these extremes. In general, it is believed that a person with a high location of the lateral muscles should perform many stroke movements, pulling the bar to the waist in order to work out the abdomen of the muscle. A person with a low attachment of lateral muscles, on the other hand, does not require any further development in the lower regions, and could concentrate on stretching the upper area by pulling with a wide grip. The genetically defined shape of the muscles cannot be completely changed, but some changes can be achieved.
For most people, it is very important to work out the lateral muscles for both width and thickness. This means that they must always perform at least two lateral exercises during each back training: one is a stretching movement, and another is a stroke movement.
More than once the question has been raised as to what is the best exercise for “expanding” the lateral muscles: pulling with a wide grip or pulling with a wide grip on a lateral machine (block device).
Theoretically, the lateral machine wins, because the movement of the thrust down can be controlled; at the same time, you can bring the handle down much lower than shoulder level, if you wish (and this increases the amplitude of the resistance effect). In addition, the lateral machine allows for more significant variations in repetitions of the absence of discomfort. If you want to perform multiple sets of 30 reps, you should use the lateral machine – unless of course you are a superman. However, the pull-up, in which the body is brought up to the crossbar, offers some useful properties of the movements, which the pull-down movement is not able to give. This, however, is a subjective opinion. Compared to lateral traction, pulling up stretches the lateral muscles more clearly,

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Upper back strengthening exercises:

Back lift: Deadlift A

complex exercise involving several muscle groups at once. More suitable for men.
As in squats, you need to start here with a light warm-up set – with one bar, without weight plates.
At the beginning of the exercise, the barbell lies on the floor. Legs shoulder-width apart, ankles close to the bar. Leaning over, grab the bar with a grip – one hand on top and the other on the bottom.
Keep your head straight, bend your legs slightly at the knees. Slowly straightening, begin to tear the bar off the floor. Do not bend your arms. The legs and muscles of the hip belt should do all the lifting work. Having fully straightened, return the bar to its original position.

Waist barbell slope

Exercise for the latissimus dorsi.
This is one of the most popular exercises for developing lateral muscles. Before starting the exercise, the barbell lies on the floor. Lean forward so that your back is almost parallel to the floor. Bend your knees slightly, and then lift your head up as high as possible, at the same time, bending to the torso parallel to the floor. Grasp the bar with a straight grip (top) slightly wider than your shoulders, at a distance of approximately60 cm on the bar. Tear the bar off the floor and pull it to your belt, keeping your lower back straight. Pull back your pelvis and vigorously pull the bar up. Pull it towards your stomach, not your chest. At the upper point, additionally strain the muscles of the upper back. Slowly return the bar to its original position. Lower the weight until your arms are fully extended, and even let the shell stretch you a little more. Do not place the projectile on the floor until you have completed the entire approach. Pull up again and repeat.
It is recommended that you do this exercise in front of the mirror to control the correct stance.

T-bar thrust

Exercise for the latissimus dorsi.
This movement, affecting mainly the latissimus abdomen, is performed on a special simulator (it was previously performed by pulling the bar of the bar at one end). The movement is almost identical to the draft of the bar in an inclination, except that one end of your neck is attached to the floor or to the frame of the simulator. As a result of this, it is possible to achieve a lower value of harmful stress in the lower region of the spine.

Block pull to the stomach on the low block.

Exercise for the latissimus dorsi (upper and middle back).
Perform this movement on the simulator with a long low block. Place your feet on the support platform of the treadmill and pull the handles of the block device horizontally towards your abdominals. Hold the tension for a second, and slowly let your arms straighten and, at the end point, stretch your lateral muscles. Pull again and repeat. The goal here is to maximize this stretching as the arms straighten.

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Wide grip pull-up

Exercise for the latissimus dorsi.
Grasp the crossbar above your head, using the grip on top (palms down) at least for30 cm wider than your shoulders, on both sides (if your shoulders are about 60 cm wide, grab a grip approximately 120 cm) Pull up, keeping your elbows laid back during the entire movement. You can pull up so that the bar is either in front or behind your neck. This choice is entirely yours. Some athletes love variations for a change, but it would be wrong to say that one form of execution technique is superior to another. Go down until your arms are straight and repeat.
Once you are able to perform 15-20 reps, it will be a good idea to attach extra weight to your waist with a weightlifting (or special) belt. After that, you can increase your reps again.

Negative pull-ups

Exercise for the upper back.
Stand on a support or ask someone to lift you to the bar so that your chin is above it. Some simulators have a special step for this. Holding your chin over the bar, hang on it with your arms bent. Then, slowly lower yourself down until your arms are fully extended. Do not sway, keep the body straight. Do as many repetitions as you can.

Pullups in the simulator

Exercise for the upper back and biceps.
This enhanced version of conventional pull-ups aimed at strengthening the muscles of the upper back. The traditional pull-ups cause great difficulties for women, since their upper body is not as strong as that of men. Pullups on the simulator make the task easier. To get started, set the weight that the simulator should “take over”: usually 10 to 20 percent of your weight. Or you can choose the right weight experimentally. Stand on the platform and grab the top bar. When you pull yourself up, the platform on which you stand also rises, pushing you up. After each set of exercises, reduce the weight that falls on the simulator, therebyincreasing the load on your own muscles. Over time, you can pull yourself up without the help of a simulator. If this simulator is not in your gym, do traction on the upper block with a narrow grip – palm to yourself. This exercise is very similar to the following, only the crossbar will be different – straight and long.

Traction down on the lateral machine (block device)

Exercise for the latissimus dorsi.
This exercise should be performed on the lateral machine (block). Grasp the handle with a wide grip from above and pull down as low as possible. Although it is not as effective as the pull-up movement with a wide grip, it has the advantage that you can use a lower amount of resistance and therefore pull the handle much lower. Therefore, you work out your lateral muscles at a greater range of motion. You can pull to the chest (sternum) or to the back of the neck. At the lower point, bend your back slightly to increase the load on your upper back.

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Pull down on the block with a narrow grip

Exercise for the upper back.
To complete this exercise, you will need a block simulator ( lateral machine). Find a special handle that allows you to keep your palms close together. Pull the handle of the unit toward you until it touches your chest. Then slowly return it to its original position.

One-handed dumbbell barbell.

Exercise for the latissimus dorsi.
This is a “total” lateral exercise, but one that eliminates the excessive tension of the lower back, because your unloaded arm is used to support the entire upper body. Pull the dumbbell toward your abdominals and lower it until your arm straightens down to the very end. Then try a little more insistently to lower it even lower. Strengthen this stretch as much as possible.

Bending forward with barbell on the back.

Exercise for the latissimus dorsi.
Take a stable position, firmly placing your feet together or apart, while the loaded bar rests across your shoulders. Keeping the straightened position of your back, lean forward, bending at the waist, and straighten. Hold your head as high as you can during the whole movement. Do not use heavy weights until you have fully mastered this movement.

Shrugs with a barbell (“shrugs” shoulders)

Exercise for trapezius muscles.
Hold the barbell in your arms down with the distance between the hands at shoulder width, keep your torso upright. The neck can be held in front of you or behind the body, depending on how you prefer to do it yourself; in addition, you can also replace the barbell with dumbbells. Keeping your arms “off,” raise your shoulders up toward your ears, as high as possible. Then turn them in a circular motion back and down. Do not bend your knees. Focus on turning down your shoulders. Some athletes use a special simulator (Universal simulator for a bench press) instead of free weights for this exercise. Shrag is considered the best comprehensive trapezium-building movement.

Hyperextension lying prone: man sitting on bench

Exercise for the lower latissimus dorsi.
This exercise is performed on a device specially designed for this movement. Place your legs and front of your pelvic girdle on a bench. The top of the body should be free for ups and downs. Place your hands behind your head and lower your torso to the floor. Climb to a level where your body is not in a horizontal line. Go down and repeat.
Over time, as your lumbar region becomes stronger, you can hold the barbell behind your head, as you tilt forward with the barbell on your back. This movement is considered a big favorite by today’s athletes because it helps provide protection against lower back injuries.

Pullover

E the exercise, in addition to the muscles of the back, and is working part pecs .
Take a dumbbell with both hands at one end, holding the pancake on the upper side with your palms. Lie down with your upper back across the bench and bend your knees, feet rest on the floor. Bending your elbows slightly, slowly pull the dumbbell behind your head. Try to maximize the muscles of the upper back.

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