We often hear “pulling everything on your back”, “behind a wide back” – there is something in this. The back muscles are among the largest in the human body. Read more about the anatomy of the back muscles and exercises to develop them!

Franco Colombo, Lee Haney, Dorian Yates, Ronnie Coleman and Jay Cutler all have one thing in common besides the numerous Mr. Olympia titles – they all have SPINs! Huge, pumped up, embossed backs. It seems that over the past decades, this body part has become even more important in bodybuilding competitions. If you can’t boast of a good back, you will have to settle for second place at best.

Of course, not everyone can pump up their back like Mr. Olympia, but we can build impressive, V-shaped, broad muscles that will not only make others look at you in admiration, but also strengthen the entire upper body and make it more harmonious and proportional. …

We often hear “pulling everything on your back”, “behind a wide back” – there is something in this. The back includes some of the largest muscles (from the lower back to the trapezius muscles) and is involved in almost every movement of ours, from stabilizing the core during the bench press to supporting it during the squat. The back is of great importance in our training, but only a few give its development the necessary attention.

Many athletes perform countless sets for but ignore the back. Perhaps this is due to the fact that it is difficult to see her standing in front of the mirror. Why train something that is not visible?

I am no longer surprised when I see athletes in gyms with excellent biceps, pectoral muscles and quads, who, however, cannot boast of a back, hamstrings and triceps. Their shoulders are rounded forward because the pectoral muscles pull the deltoids forward, making them appear concave. The back is insufficiently and / or improperly inflated, the shoulders do not move back, therefore the body does not look proportional.

It’s all about balance and harmony. You must create a balance between by weight and by forceto get an impressive, muscular and strong body. With this balance, you will be able to develop other muscles, and the front of the body will not look disproportionate.

A little anatomy

There are a lot of back muscles, so sometimes you can get confused which one is responsible for what. Let’s take a look at the main muscles of the back and their functions.

Latissimus dorsi muscle. The broadest muscle, which is responsible for the V-shape, accounts for most of the mass of the back. The latissimus muscle begins under the shoulders, passes through the humerus and down to the lower back, covering the lumbar region on both sides. The latissimus dorsi lowers the shoulders and pulls them back.

Large and small round muscle. A thick, flat, large, round one begins on the dorsal surface of the inferior angle of the scapula and attaches to the medial lip of the intertubercular groove of the humerus. It is responsible for adduction and medial arm movement.

Large and small rhomboid muscle. The large rhomboid muscle, located below the small, ends at the medial edge of the scapula. Thanks to her, the scapula is attached to the chest. This muscle pulls the scapula back, moving it towards the spinal column.

Extension muscles of the back. These long muscles, which run along the lumbar region, are divided into three columns: the outer (iliocostalis), the middle (longissimus), and the narrow inner (spinalis). They all work with side bends and back extension.

We pump up a wide back!

Now that you know about the anatomy and mechanisms of movement, let’s figure out how to get a wide back. The movements and exercises presented are designed to maximize your performance every time you go to the gym. Remember to always use the correct technique and not lift too much weight so as not to jeopardize your safety.

Pull-ups on the bar with a narrow and wide grip

For wide grip pull-ups, grasp the bar much more than shoulder width apart. Bend your elbows slightly and pull your chest to the bar, bringing the shoulder blades together. Arch your back and squeeze the muscles strongly, then return to the starting position with your elbows slightly bent. This will give you the width and curve of your upper lats that you want.

For narrow grip pull-ups, grasp the bar no more than shoulder-width apart, but with at least 15 cm between the hands.Pull up in the same way as for wide grip pull-ups, then lower down without straightening, however, hands completely. This exercise uses your lower lats to help you build mass where they enter your lumbar region.

Council. If this exercise is difficult for you, then decide on a total number of repetitions, let’s say 40, and just focus on doing them no matter how many approaches it takes. You can do 10 on the first set, 8 on the second, and 7 on the third. Continue until you have completed all 40. When you realize that you can do this number of reps in three to four sets of 10-25 reps, increase the total to 50.

Barbell and T-bar Rows

These exercises contribute to the overall muscle building of the back. For barbell rows, grasp the bar shoulder-width apart. Bend down, keeping your pelvis in line with your back until your torso is nearly parallel to the floor. Raise the bar to your stomach and contract the muscles at the highest point. Slowly lower the barbell and repeat the exercise.

For the T-bar row, follow the same technique as for the barbell row, just do not round your back or jerk the weight upward. The back should be straight, let the latissimus dorsi work, not the lower back muscles.

Council. If you think it’s a good idea to pump up your upper lats, try wider-grip barbell rows and pull the bar towards your lower chest. You will need to reduce the burden in order to accurately follow the exercise technique.

Rows on the lower block with two and one hand

To build muscle in the lower back near the lower back, use one of the following exercises. When pulling on the lower block, sit down, bend your knees slightly and tilt your body back a little. Straighten so that your body is perpendicular to the floor, and at the same time pull the handle back. Squeeze your shoulder blades together and pull the handle towards your stomach. Return to starting position and repeat.

The beauty of one-handed pulleys is that you can work each side separately. Use the same principle as for the exercises above, and make sure you squeeze your muscles when you pull the handle back.

Council. If you are uncomfortable doing barbell rows, attach a handle to the pulley cable and perform shoulder-width (or wider) pulley pulls instead of barbell rows.

Rows on the blocks to the chest with a V-shaped bar and behind the head with a wide grip

Nothing develops round muscles like a block deadlift with a V-bar. Grasp the handle, bend your elbows a little. Pull the handle down towards the middle of your chest and squeeze the muscles strongly. Return to the starting position and feel the weight pull the muscles up.

When doing overhead pulls, grab the bar with an overhead grip and pull the head up to the shoulders, then, with your elbows bent, return to the starting position so that the entire shoulder girdle rises with the load. These exercises are a great replacement for pull-ups.

Council. For any pulling motion, try raising the shoulder girdle from the starting position. As you pull the weight down, lower your shoulders down and back, revealing your chest. This will ensure that your back muscles are fully engaged.

Pullover with dumbbells and deadlifts while standing on the block

The dumbbell pullover and overhead row are some of the few isolated back exercises, so they are great for finishing off your workout.

When doing a pullover, lie down perpendicularly on a bench so that only your upper back is touching it. Grab the inside of the dumbbell, place it directly over your chest and bend your elbows slightly. Lower the dumbbell back behind your head in an arc, using your back muscles until it is at least level with your head, then lift the dumbbell back to its original position.

To perform the pulldown while standing on the block, stand in front of the block machine. Grasp the bar about shoulder-width apart at eye level so that the latissimus dorsi is loaded. Pull the weight down to your hips without bending your arms and squeeze your lats strongly. Return to starting position and repeat.

Council. These exercises are also great as a pre-fatigue before your main back workout. Three quick sets with moderate reps are great.

Deadlifts

The main exercise for the muscles of the back can be considered deadlifts. This exercise helps to build up the muscles of the whole body and especially the back. Load the barbell on the floor, grip it shoulder-width apart, bend your knees and keep your back straight. Raise the bar off the floor, straining your legs first, then straighten your back until you are completely straight. Return the barbell to the floor in the same way (in the opposite direction).

Council. If you find it difficult to do deadlifts from the floor, try doing partial deadlifts. Load the barbell on the bench at approximately knee level and lift as described above. This will release some tension from your back if you are tall or if you don’t want some of your leg muscles to work during this exercise.

Workout plans

Upper Latissimus Width

Thickness

Lower Latiss Thickness

Total weight and width

What is Partial Deadlift?

The partial deadlift is very similar to the regular deadlift, except that the barbell does not start moving from the floor. It needs to be placed on a power rack or some kind of boxes / bench so that it is at the level of your knees.

Preliminary fatigue

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