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Back muscle training program
The back muscles are not the largest and strongest parts of the body, they are made up of a complex and interconnected group of muscles.
The back is divided into four main areas:
Area 1, upper and outer sections
Area 2: Latissimus inferior dorsal muscle
Zone 3: Middle back
Zone 4: Lower back
Each area requires the use of special movements and bombardment angles to be targeted for stimulation, and two training movements are recommended for each area. You can recreate a complete training plan by selecting one of the movements in each area, and you're sure to benefit. Or if an area of your back is already visibly outdated, you can pick out some extra movements to train that area individually.
Area 1: Superior/lateral latissimus dorsal muscle
1. Pull-up (wide grip)
Hold the bar with your palm facing forward. At the bottom of the motion, fully extend and relax your arms to fully stretch your latissimus dorsi. As you pull up, imagine keeping your elbows on your side, contracting your latissimus dorsi muscles, and pulling your elbows down to lift yourself up. Pull yourself as high as possible to fully stimulate your latissimus dorsi. If you can't do the whole motion, you can get a coach to help or use a pull-up aspirate to do the exercise.
Goal Suggestion: To be able to truly squeeze the superior/lateral latissimus dorsal and grandis major muscles at the bottom of the action, squeeze your shoulder blades towards the middle piece when your arms are fully extended and overhanging.
2. Leaning over barbell rowing (wide grip)
Don't stand on a slab or on a foot platform to increase your range of motion; you're likely to rotate your lower back at the bottom of the motion. If you need to do a wide range of motion ranges, then using less weight to make the movements more standard is far better than if you were standing on a flat panel trying to balance your body.
Using a slightly wider grip than the shoulder, this allows you to keep your elbows pointing outward and pull your elbows as high as possible behind you, squeezing your back muscles hard at the top. Keep the knee bend and the forward tilt of the back throughout the movement. When you use too much weight, your body can easily lift away from this prone position, which can cause other muscle groups to get involved in the movement.
Goal Suggestion: To stimulate your lateral latissimus dorsal and larger muscles more, lift the bar towards your upper abdomen.
1. Reverse grip high pull down
Hold the straight-down lever with your palm facing forward, holding it at the same width as your shoulder. This grip allows your elbows to be pulled back as far back as possible to maximize the stimulation of the back muscles. When you fully extend your arms at the highest point, keep your torso upright and the slight arch of your back.
Keep your chest straight and tight throughout the process; this will focus more pressure on your latissimus lower back. Pull your elbows down and back as far as possible until the crossbar touches your upper pectoralis major muscles.
Goal Recommendation: To stimulate the latissimus lower back more, keep your chest up and your back slightly arched. When pulling the bar down, pull it towards your lower chest for a better squeeze.
2. Straight arm pull down
Hold the bar with your palms facing forward and move backwards far enough away from the weight carrier to make sure your arms are almost straight (your elbows are slightly bent) throughout the motion. Stretch your arms straight and pull down the bar in a circular arc until the bar touches the upper side of your thigh. Concentrate on feeling the movement of your latissimus dorsi muscle; your arms should only move like levers. Make sure that only your shoulder joint is involved in the movement throughout the movement.
Goal Advice: To stimulate your latissimus lower back more, at the lowest point, don't just pause when the bar touches your thigh – in fact, pull the bar back as hard as you can, as if you were pulling it into your thigh, and squeeze your latissimus dorsal muscle as much as possible.
Area 3: Middle back muscles
1. One-arm dumbbell rowing
Lean forward from your waist and support your right knee and right hand on a flat stool. Keep your left foot flat on the floor and hold a dumbbell in your left hand. Let the weight hang directly on the side of the body, and the arms are fully straight. Lift the dumb ling to your hips, making sure your elbows are close to your side.
Keep your back straight and tight abs and pull your elbows up as far as possible. At the apex, squeeze your shoulder blades together and then place the dumbbells down the original path. After completing the number of repetitions in one hand, switch to the other hand.
Target Suggestion: At the bottom of the action, move the dumbbell slightly forward from your shoulder; Each lift and drop of weight is considered a complete repetitive action.
2. Rope rowing
Sit at a narrow distance, keeping the knees slightly flexed to relieve pressure on them and maintain balance in the body. Although you may think that leaning forward will increase your range of motion, keeping your torso upright will bombard your middle back more than the lower back and lower back. Keep your lower back slightly arched throughout the motion. Pull your shoulders and elbows back as far as possible until the handles touch the middle of your body.
Goal Suggestion: Keep the peak contracted for 1-2 seconds and work towards squeezing your shoulder blades together for maximum stimulation.
Area 4: Lower back muscles
1. Dorsal flexion and extension
When you're leaning over on a stand-up stool, cross your arms across your chest or behind your head (which makes the movement more difficult); instead, you can also hold a barbell flap on your chest to increase the intensity of your training. Lean down as slowly as possible from your waist.
Contract your lower back muscles to lift your torso up until you have reached your initial position. Don't use an explosive force movement and avoid lifting your body too high; contrary to what some people expect, it's not a good idea to overstretch your back.
Goal suggestion: Adjust the dorsal extension stool so that your hips get enough support. This prevents the movement of your hips and focuses your attention on your lower back muscles.
2. Steve pulls hard
The main difference between Steve's hard pull and the Romanian hard pull form is that when Steve pulls hard, the horizontal bar drops deeper and closer to the floor, and this larger range of movements acts more on the lower back muscles. As you lean forward from your waist, pull your hips back and let the bars hang freely under your shoulders.
Your legs should also be kept straight. When you resist gravity to reduce weight, always keep your lower back muscles tighten. As you lift the weight upwards, you pull your hips forward. At the apex of the action, keep the body upright instead of leaning backwards. The bar should rest above your thigh and pause. When lifting your torso, focus on lifting the weight upwards using your lower back and hip muscles, not your arms.
Target Suggestion: Steve Hard Pull allows your lower back to have a slight rotation at the bottom of the action.
Focus on back width Build a training plan for your back
1. In your training plan, each exercise is targeted at an area of your back.
2. If you want to increase the size, then after the warm-up, do 2-3 sets of 8-12 training; if it is for strength, do large weight, low repetition (4-7 times) training; if you are for muscle clarity and endurance, then do light weight, high repetition (15-25 times) training.
A back muscle training program focuses on shaping the width of the lateral latissimus dorsal muscle, but still bombards every area of the back like the movements listed above. Rest between groups for 1-2 minutes.
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