Developing a broad back takes time and dedication. However, through effort and proper nutrition, this is possible.
To achieve better results in muscle hypertrophy and correct posture. A back routine should include exercises to target the different areas of this muscle group.
Here’s a gym back routine with the best exercises for improving fitness and bulking.
Back Routine – How to achieve a broad back
A back routine focused on muscular hypertrophy should not only emphasize the work of the large muscles of the back (the lats) but in the muscles of the upper part (trapezius) as well as those of the lower leg or the lumbar area.
The combination of training and the development of the different back muscles will give rise to other qualities in the musculature. The dorsal muscles give the impression of volume, and those of the trapezius increase the width of the back.
The lumbar are those that help stabilize and strengthen the middle area, as well as visually correct posture.
Read: Outdoor Back Exercises
Back Routine – The 7 Best Exercises
The best exercises to work the back and develop the strength and hypertrophy of this muscle group are described below.
- MILITARY PRESS
The barbell military press is one of the essential exercises for developing the deltoid, trapezius, and arm muscles. In addition, the correct army press technique indirectly involves almost all the powers of the upper body.
The chin-ups or pull-ups are an essential exercise to develop the back muscles. A beginner is recommended to start with a supination grip. In this way, the work of the back muscles is facilitated without sacrificing technique.
- ROWING ON A LOW PULLEY
The low pulley row is one of the best exercises to work your lats and widen your back. The low pulley row is ideal for a beginner to learn the movement technique of one of the basic multi-joint exercises: the horizontal barbell row.
- HORIZONTAL ROWING WITH BAR
The horizontal barbell row is considered one of the basic multi-joint exercises . This means that it is not only effective in developing the strength of the back muscles but also of the rest of the other muscle groups: legs, abdomen, and shoulders. Learning the correct horizontal barbell row technique takes time and dedication. However, once you have learned the movement, you will no longer want to redo the back exercises with machines.
The barbell deadlift is one of the best exercises for working your lower back. Like the horizontal barbell row, it allows you to perform several muscle groups simultaneously. The fundamental thing in the correct deadlift technique is to keep the bar against the body; at no time should the load be diverted towards the knees or the spine.
- PULLEY TO CHEST
The leading muscle group that is worked when performing chest pulley are the dorsal muscles and the scapular muscles. However, depending on the width of the grip, the technique can be modified so that the secondary forces take an extra load.
When doing the push to the chest, the palms should be turned inward so that the biceps are actively involved in the work. The wide opening of the arms increases the work of the back muscles. If the shoulder joints are rotated, the pectoral muscles also participate in the exercise.
- MACHINE REVERSED CROSSINGS
This exercise is ideal for warming up and preparing the back muscles when starting the routine. It will enable the connection between the brain and the back muscles. The exercise should be performed slowly and with low or moderate weight to avoid injury. The key to the reverse crossover technique is to pull the pulleys in such a way as to get the scapulae as close together as possible.
How to warm up in a back routine?
Working your lower back muscles is where you start to warm up in a back routine. The lumbar muscles have the function of stability; in fact, they are essential to keep the trunk upright.
It is recommended to work the lower back muscles with static exercises and without exaggerating the loads. Exercises for warm-up back before the routine:
HyperextensionsDoing hyperextension on a ball allows you to isolate the work of the lower back muscles. This exercise is essential to prevent the back from bending unnaturally and tone the lower back.
- Lumbar extension / Superman
Just as the abdominal planks are the most critical static exercise to work the abdomen, the “Superman” is for the lower back. This movement works the internal muscles that surround the spine. The movement technique is simple; the main thing is not to look away from the ground to avoid damage to the spine.
Back Routine – 3 Basic Hypertrophy Rules
Here are three basic rules that you should not avoid when performing a back routine:
- The greater the range of motion, the greater the work done by the scapulae.
Improving range of motion is essential, especially when working your back muscles. This ensures that the minor and significant muscles are being performed simultaneously.
- Work on the mental connection between the back muscles and the brain
It is not common to use the back muscles daily in urban life. This is a significant barrier when starting for a beginner. Creating a back routine with exercises without loads will make you aware of the muscular work. Only at this time should we proceed to weight gain. Otherwise, the probability of developing injuries is high.
- Vary between small and large muscle groups
A back routine should focus not only on training large muscles. But to work the deltoid and upper back muscles. It is recommended to vary between vertical and horizontal oars, and isolation exercises with lower loads should be included.
Recommended: Rules of muscle hypertrophy
The back muscles are one of the largest muscle groups in the body.
A complete back routine should include exercises to work both the trapezius, the lats, and the lower back (lumbar) muscles.
The best exercises to work the back are chin-ups, low pulley row, horizontal barbell row, deadlift, chest pulley, inverted machine crossovers, and shoulder shrugs.
Before starting a back routine, the middle and lower back muscles should be warmed up. For this, exercises such as hyperextensions and superman are recommended.