Exercises for back muscles

Neck pulls

The main load falls on the widest muscles of the back, the large round and rhomboid muscles and the lower part of the trapezius muscle. The biceps muscles of the upper arms and forearms are also loaded.

Preparation
Hold onto the crossbar with wide hands.

Performance
Pull up until the bar touches your neck. Lower your body until your arms and shoulders are fully extended.

Chest pull-up

The main load falls on the widest muscles of the back, the large round and rhomboid muscles and the lower part of the trapezius muscle. The biceps muscles of the upper arms and forearms are also loaded.

Preparation
Hold onto the crossbar with wide hands.

Performance
Pull yourself up until your chin is above the bar. Lower your body until your arms and shoulders are fully extended.

Barbell pull bent forward

The main load falls on the upper back muscles. The trunk extensors, biceps and leg muscles are also worked. This is one of the main exercises for developing upper back muscle mass.

Preparation
Stand with your feet shoulder-width apart. Bend over so that your back is as parallel to the floor as possible. Grasp the barbell slightly wider than shoulder width above your head. Bend your legs slightly. Hold the barbell with your arms straight down.

Performance
Pull the barbell directly toward your lower abdomen. Return to the starting position. Keep your head high and back straight throughout the movement. Do not swing or throw weights.

T-bar trauma

The main load falls on the upper back muscles. The trunk extensors, biceps and leg muscles are also worked. This is one of the main exercises for developing upper back muscle mass.

Preparation
Put a weight on one end of the barbell, it is recommended to press the other end with something so that it does not slip and does not rise. Grab a barbell and lean forward as far as possible so that your torso is parallel to the floor. Bend your knees slightly. Grab a barbell with both hands next to the weights.

Performance
Raise the end of the barbell by bending your arms at the elbows until the weights touch your lower chest. Lower the barbell to the starting position. Do not lower the bar to the floor. By using several small weights instead of one large one, you will increase your range of motion. Keep your back straight and head high during the movement.

Pull the rope on your stomach

The lower back, wider back muscles and large round muscles are the most stressed. The posterior part of the trapezius, the rhomboid and deltoid muscles, the humerus and the radius muscles are also loaded.

Preparation
Sit on the platform with your knees slightly bent and grasp the rope handle.

Performance
Pull the rope towards your waist straightening your back. Roll your shoulders back and push your chest forward. Return to the starting position with your arms straight and your shoulders and back arched forward.

Pull the rope to your chest

Preparation
Sit on the exercise machine or kneel in front of the rope. Hold the handle wide or with a distance of about 20 cm between your hands. Begin the exercise with your arms extended above your head.

Performance
Pull the rope until the handle is at the top of your chest. Return to the starting position. Don’t sway or arch your back.

The rope pulls on the neck

Preparation
Rest your thighs on the supports. Get a wide grip on the rope.

Performance
Pull the rope around your neck. Release the rope until your arms and shoulders are fully extended.

Hantelio plate

Preparation
Grab a dumbbell in one hand and lean on something with the other.

Performance
Pull the dumbbell up until your upper arm is slightly above your back. Return to the starting position with your arm straight and your shoulder lowered. Perform the exercise with the other hand as well.

Good morning

An exercise that can be performed to help the athlete learn to keep their back straight. This exercise trains the thigh flexors, the large gluteal muscles and also loads the back extensor muscles.

Preparation
Place the barbell on your shoulders. Keep your head high and your back completely straight.

Performance
Bend forward at the waist with legs straight until your upper body is parallel to the floor. Return to the starting position. The exercise can also be performed with slightly bent knees.

Back extension (lower back raises)

The main load during this exercise falls on the extensor muscles of the back. The biceps and glutes are also loaded.

Preparation
Lie face down on a special bench, tuck your ankles behind the support. Start by stretching your body. Cross your arms in front of you or hold your head with them. You can hold weight for added resistance.

Performance
Bend at the waist keeping your back straight. As you lift your waist, return to the starting position with your legs and upper body in line.

Crunches with barbell or dumbbells

During the exercise, the upper part of the trapezius, the lifting of the shoulder blades and the rhomboid muscles are the most stressed.

Preparation
Stand with the barbell shoulder-width apart or slightly wider.

Performance
Raise your shoulders as high as possible. Lower and repeat