Hello everyone, special hello to the guys who came to this page. After all, it is you who ask us every day the question of how to pump up your back at home. Yes, do not say, but the back is the pride of a man, and the back of a man should be wide so that you can easily hide your beloved ladies behind it. Of course, a wide back has its drawbacks, for example, you will not be able to pass normally through the door, you will have to do it sideways, and in the cinema, people will ask you to move to the topmost row, because you block the screen with them.
Of course these are all jokes, further we will talk about serious things. We will give you a list of exercises that will help you build up your back, we will also tell you about the anatomy of the back, so that you can easily choose your own exercises and training program. Well, let’s get started.
To begin with, I’ll tell you a little about training at home. Unfortunately, you won’t be able to do a massive back like bodybuilders at home, you need a completely different approach, you will need barbells, dumbbells and a lot of time. We will tell you how to make a simply beautiful, muscular back, like, for example, gymnasts, and we will mainly use a horizontal bar in our workouts. But if you have a pair of dumbbells, then you can use them.
Back Exercises at Home
Let’s go straight to the exercises without further ado. As mentioned above, we will only use the horizontal bar and its own weight. If you have, for example, a vest – weighting or just weighting on your legs, then use them in your workouts.
Pull-ups
The main exercise, which, if you do not like or do not know how to do, will not allow you to pump up your back. Hang on the horizontal bar (A), and you should grab the bar so that your thumb does not grab the horizontal bar (C). This is a very important point, with this grip, your biceps will work less, and the main load will fall on your lats. Now pull yourself up slowly until your chin reaches the bar (B). Then slowly return to the starting position (A).
Execution speed is also a very important factor, do the exercise slowly, concentrate on how your muscles are working. Do 4 sets of 10 reps. Increase the number of sets over time.
Pull-ups with a narrow grip
Hang onto the bar again, but this time, the distance between your hands should be no more than 15 centimeters. Pay attention to your grip again: the thumb should not grip the horizontal bar (A). Slowly climb up and stay in this position (B). The lower latissimus muscles work very well in this exercise.
Watch your speed again, do the exercise slowly and in a controlled manner. Do 4 sets of 12 reps.
Hyperextension
An excellent exercise that does not require additional equipment and perfectly works the long muscle of the back. In the picture, the athlete performs the exercise on the simulator, but at home, it can be a regular bed, it is important for you that your legs are fixed, and your torso moves easily up and down. Lie down to the starting position (A), then slowly lower yourself down (B) and also slowly return to the starting position.
To complicate the exercise, you can pick up a dumbbell or something else heavy. Do 3 sets of 15 reps.
Exit by force
A very difficult exercise, but it works great on all parts of the back. We recommend that you master it, it is not as difficult as it might seem at first glance. Hang on the bar (A), then swing your legs forward a little (B), due to this, you will have momentum, thanks to which you can make an exit (C). From the very beginning, do not try to do the exercise slowly, learn exactly how to fly onto the horizontal bar, due to the swing of the legs, when you can do it easily, start doing the exercise more slowly and eventually reduce the swing of your legs to naught, get out only due to the strength of the back and arms …
Do as many reps as you can. Ideally, put this exercise first in your workout, just remember to warm up.
Dumbbell row
And finally, an exercise for those who have dumbbells in their arsenal. Take the dumbbells in your hands, tilt your body forward, and bend your knees slightly (A), this is your main position, then begin to pull the dumbbells towards the belt (B). Do this exclusively with the muscles of the back, try to keep your hands out of the work.
Do the exercise slowly in 4 sets of 12 reps.
These are the exercises. As you can see, there are very few of them, so only the horizontal bar can be used at home. But it doesn’t matter, these exercises are very effective and after a couple of weeks of training you will see changes in your back.
Include in your workout all the exercises we have described, exercise at least 3 times a week, and most importantly, watch your diet.
Back muscle anatomy
In order to train the back, you need to understand at least a little about the structure of the muscles that form this very back. It is customary to divide the back into three sections: upper, middle and lower. We will not torment you with all sorts of terms, we will only talk about the main muscles.
In the upper back are the trapezius and the rhomboid muscle. With pull-ups, the rhomboid muscle is worked out very well, but the trapeziums are weakly involved in the work. But the trapezoid works well for push-ups on the uneven bars.
In the middle of the back are the largest muscles – the lats. They will allow your back to become wide and take on a V-shape. These muscles are 100% working when you do all the exercises we have written.
There is also the longus muscle of the back, it runs along the spine and is responsible for its protection, so the stronger this muscle, the stronger your spine. This muscle is trained in the “hyperextension” exercise.
