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Back exercises and back training of the back muscles

1. Pull Ups

This is one of the best exercises for the back. No other basic exercise trains so many muscles and with no other back exercises do you gain so much muscle. Who creates many pull-ups is strong, there is no doubt about that.

Execution of the exercise:

Grap the pole from the front and hang out on the pole with the hands far apart. When inhaling, pull yourself upwards, either with the chest to the pole or with the chin. Exhale at the end of the movement and slowly lower yourself.

This exercise mainly trains:

  • Entire back
  • Biceps
  • Abs
  • Pectorals

Variations:

  • Palms point away from the body: exercise more forearm and lat
  • Palms point to the body: trains more the biceps

Therefore, the 2nd variation of the pull-ups can also be taken into arm training.

2.LAT pull to the chest

You should always keep in mind that different exercises are always better for building muscle than just doing the same exercises over and over again. The muscle gets used to the strain after a few weeks and then stops growing. With new exercises always create new stimuli and get more muscle growth.

Execution of the exercise:

You hang with your arms shoulder width on the pole, the palms point to you. When inhaling, lift the chest and pull the bar to the chin and back again.

This exercise mainly trains:

  • Back muscle
  • Arm muscles
  • Biceps
  • Trapezius
  • Rhomboid
  • Chest muscle

3. LAT Pull back

Always alternate. 2 weeks in the neck and then 2 weeks to the chest. This is one of the back exercises that make "WIDE".

Execution of the exercise:

Pull the rod into the neck, then let it go, but never let it out completely and always keep the muscles under tension. Yes, you can do less weight, but the muscle build-up is even greater.

This exercise mainly trains:

  • Broad back muscle
  • Arm muscles
  • Biceps
  • Trapezius
  • Rhomboid
  • Brachioradialis

4. Barbell Rowing

This is the back exercise where I developed my full back the best. The most important thing here is the correct posture and little weight. that this can also be held. Start at the beginning with more repetitions and slowly increase the weight.

Execution of the exercise:

You stand with your legs slightly bent and bring your upper body forward to a 45 degree angle. It is important, the back must necessarily stay straight!

Tipp: If the barbell reaches the stomach at the end of the movement, then pull the shoulder blades together again, so you build up your back even faster.

This exercise mainly trains:

  • Broad back muscle
  • Arm muscles
  • Biceps
  • Biceps Curl
  • Trapezius
  • Rhomboid
  • Brachioradialis

Variations:

  • Palms point away from the body: trains more forearm and lat and bicep
  • Palms facing the body: Upper arm spokes muscle, Lat and deltoid muscles

5. Pulling up the barbell with a tight hand position

One of the best exercises for the back, especially for the complete upper back. Be sure to try! It doesn´t just train the back and is a good alternate to the usual neck exercises and shoulder exercises, no, it trains even more. Furthermore, the trapezius muscle, deltoids and the arm flexor are claimed.

This exercise mainly trains:

  • Upper back muscle
  • Arm muscles
  • Deltoid
  • Lower back muscle
  • Trapezius
  • Rhomboid
  • Brachioradialis

Execution of the exercise:

Stand with slightly straddled legs and straight back and hold the barbell with proniertem handle, with about 20 cm wide apart hands. While inhaling, pull the barbell up to your chin, lifting your elbows up as far as you can, until it stops, then hold it in tension for 1 second. But watch out and do not forget the attitude. While exhaling, let the bar down in a controlled manner, avoiding shaking. This exercise trains the trapezius muscle, but especially the upper part of the dorsal and deltoid muscles, the scapula, the biceps, the forearms, the abdominals, and the lower part of the back.

The best back exercises for the home

Actually, it is quite easy to work your back at home. Wherever you can hang out and pull up, you have a suitable place to build muscle with back exercises.

6. LAT pull on the rope with stretched arms

This is the back exercise that is rarely seen in Germany's fitness studios. Although it contributes greatly to the back muscle growth. Furthermore, this exercise is used by international top swimmers to develop an extremely strong crawler.

Execution of the exercise:

Stand with slightly straddled legs and straight back and hold the barbell with proniertem handle, with about 20 cm wide apart hands. While inhaling, pull the barbell up to your chin, lifting your elbows up as far as you can, until it stops, then hold it in tension for 1 second. But watch out and do not forget the attitude. While exhaling, let the bar down in a controlled manner, avoiding shaking. This exercise trains the trapezius muscle, but especially the upper part of the dorsal and deltoid muscles, the scapula, the biceps, the forearms, the abdominals, and the lower part of the back.

Tipp: When the barbell hits your thigh at the end of the movement, try holding it for 1 second. This gives more contraction and thus more muscle.

This exercise mainly trains:

  • Broad back muscle
  • Round arm muscle
  • Long head triceps
  • Chest

Build muscle back with the coolest back exercises

  • Deadlift
  • Dumbbell rowing
  • Barbell rowing
  • Pull ups

Exercises Back

Exercises Back


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13.06.2014 13:34       Comments 0

How to Deadlift

Total entries: 1