How to train the muscles of the back to gain volume?
How to train the muscles of the back to gain volume?Many people are looking for the aesthetically appealing look of a well-developed back. However, a strong back is more than harmonious view. Properly trained back muscles can help reduce back pain, improve athletic performance, and support routine movements during the day (lifting, bending, etc.).
Best exercises to work the muscles of the back
To develop the muscles of the back, it is important to add additional load and stress to the muscle. However, working the muscles correctly without weight is much more important than doing an exercise with an incorrect technique and with a lot of weight. Therefore, the most important thing is to correct the technique and improve muscle activation, and then continue to stress and strengthen the muscle.
There is a wide variety of exercises you can do to strengthen your back. Review the following movements for beginners, intermediate, and advanced for three of the main back muscles. You can also use the order of the exercises as a way to progress. But keep in mind that any level of physical condition can perform any of these exercises as long as they are done correctly.
Trapezius exercises to strengthen the muscles of the back
Trapezoids are fairly large back muscles that are diamond-shaped. They extend to the back of the head, neck, top of the spine and near the shoulder. The trapezoid has three parts (bottom, middle and top), each with a specific functionality. This muscle, as a whole, is what helps you shrug your shoulders,but that's the functionality is of the upper trapezoids. Many people put a lot of emphasis on the upper trapezoids when training the muscle, however, to have a strong and stable back, you must also work the lower and middle trapezius,which helps to maintain proper posture and stabilize the shoulder.
Exercise for beginners: "Y" position
To train the muscles of the back in the lower part of the trapezoids, you will first need to learn how to activate them. This simple exercise does not require additional weight. Lie face down on a flat surface or bench. The arms should extend above the head and slightly to the sides (about 45 degrees), creating a 'Y' with the arms. The outer part of the palms should be resting on the ground, but the palms should be facing each other with the thumbs facing the ceiling. Focus on keeping the shoulder blades back and down and slowly raise and lower your arms.
Intermediate exercise: face pull
The pulley should be adjusted approximately to the height of the face, above the head, with the thumbs up. Move away from the machine to put tension on the cable. Intensifies the activation of the buttocks and central muscles in an athletic posture. Squeeze the shoulder blades together as you pull the rope toward your face. Strive to keep your shoulders drooping and elbows up. Release slowly and return to the starting position.
Advanced exercise: inclined paddling with dumbbells
Stand with your feet shoulder-length apart and your knees slightly bent. With dumbbells in each hand, slowly turn your hips while keeping your back straight. Let your arms hang directly in front of you. Keep your abs firm and slowly bend your elbows as you pull the weights sideways. Keep your elbows tight and focus on contracting your back muscles together. Slowly release back to the starting position.
Dorsal exercises to work the muscles of the back
The dorsals are one of the largest muscles in the body. They are shaped like a triangle and are located from the arm in the front of the humerus bone. They connect to the lower half of the column and descend to the iliac crest. The dorsals also extend to other areas of the back. Because of this, they help our body perform a variety of different movements and are strong stabilizing muscles.
Exercise for beginners: assisted pull-ups
Before you start doing bodyweight pull-ups,focus on doing the exercise correctly and working your bibs well. You can do this by using the assisted pull-up machine or by placing a resistance band on the pull-up bar and your feet to compensate for some of your body weight.
Intermediate exercise:bodyweight dominated
Grab the bar with both hands, approximately at shoulder height and with your palms out. Fully extend your arms to hang yourself. Squeeze the bibs and get up slowly. Keep your shoulders back and down and bring your elbow to the ground while your bibs contract. Keep your chin and chest up and pull your chest toward the bar. Slowly lower your back down.
Advanced exercise: dominated with wide grip
Once you know how to do a bodyweight pull-up well, you can challenge yourself by putting on a weighted vest. You can also change the position and make them with a wide grip. Instead of grabbing the bar at shoulder height, grab it about 30-45 degrees out of each side of the body. When you hang from the bar, your arms will be shaped like a 'Y'.
Exercises for the erector muscles of the spine
The erectors of the spine is a group of long muscles that extend vertically along the spine from the sacrum to the upper ribs and cervical vertebrae. They mainly support the head and spine and help in back extension, head rotation and lateral flexion. The group of erectors of the spine is not considered an important muscle, so it is sometimes overlooked, but it is an essential muscle because it helps stabilize our spine,helps maintain proper posture and plays a key role in the strength of our base movements.
Beginner Exercise: Superman
Lie face down on a flat surface. Both arms and both feet should be approximately shoulder-width apart. Slowly lift both arms and legs 15 centimeters off the ground at the same time. Focus on lifting your chest off the ground using only your back muscles. Keep your face facing the ground to keep your neck in a neutral position. Pause to hold on for a second while your legs and arms are raised. Slowly lower your legs and arms to the ground. If necessary, you can modify this exercise by alternating between lifting one arm and an opposite leg at the same time.
Intermediate exercise: back extensions with stability ball
Lie face down on the stability ball. The toes should be stretched and the legs far enough apart to create a solid and stable foundation. Place your hands behind your head and squeeze your buttocks and core muscles. Lift the torso upward using the muscles of the lower back. The feet should remain firm on the ground. Slowly lower your back to the starting position
Advanced exercise: deadlift with dumbbells or bar
Another of the best exercises to work the muscles of the back is the deadlift with bar or dumbbells. Remember that technique is more important than weight. Keep your shoulders back and your torso straight during movement. The hands should grasp the dumbbells with the palms towards the upper thighs. Slowly turn your hips and lower your torso until it is almost parallel to the ground, keeping the weight close to the shins. Extend your hips and contract your buttocks at the top of the lift.