Complete back workout in 4 exercises
The back muscles are many and with various functions. Often these muscle groups do not receive due attention, this is counterproductive both in aesthetic terms and in particular in terms of health.
Taking some examples, the health of the shoulder is guaranteed by some muscles that are found in the back as well as the spine is constantly supported in the movements by the paravertebral muscles, finally during each movement in which the weight passes through the upper part of the body the muscles of the back play an important role.
The aesthetic benefits are no less: a large developed backbone will give a "V" profile to the bust, the upper trapezes give height and shape to the shoulders and a good posture will give a better image of the trunk as well as making pectorals and shoulders appear larger .
Well it is possible to train the integrity of the back muscles with only 4 exercises and with an effective workout. The training is as follows:
tractions
Obviously this fundamental could not be missing. In order to obtain the maximum stimulation for the back muscles it is useful to focus on correct execution: firmly grasp the bar, start the movement with a retraction and depression of the shoulder blades, imagine bringing the elbows towards the back of the pelvis and concentrating on maximum contraction of the lats.
This exercise mainly stimulates the great dorsal, the lower trapezius, the posterior deltoid, the teres major and other muscles with a secondary role (the elbow flexor muscles are also involved but the descriptive attention is paid to the back muscles) .
The movement of the pelvis during this exercise is variable, it depends on the level of training of the subject. if the lumbar area is extended it is not a problem, in fact this exercise does not compress the spine but rather lengthens it.
However, the ideal would be to maintain a physiological extension in the lumbar area and bring the legs forward with respect to the pelvis.
This last measure allows to recruit more abdominals that stabilize the movement. Could 4 sets of 6 be a good idea? 10 repetitions with 1 second of isometry in maximum contraction and an accentuated negative phase.
You can vary the grip, perhaps between prone shoulder width, supine ball width, lower prone shoulder width and neutral shoulder width grip.
Barbell rowing machine
This exercise is also a fundamental that cannot be missing. The variant with the barbell is chosen because it allows to work the paravertebrals more.
This exercise must be performed correctly both for good performance and to avoid particularly easy injuries.
You must first choose a weight that suits your abilities. It is then necessary to maintain the contraction in the lumbar muscles and keep the pelvis in anteversion. These two aspects are the most important.
Maintaining this position, you must retract the shoulder blades and then bring the elbows back trying to keep the arm pressed against the trunk.
If you are using a prone grip it is helpful to imagine turning your hands extra while grasping the bar, this allows for better execution by activating different muscles that stabilize the shoulder joint. With this exercise the paravertebral, middle and lower trapezius, large dorsal and posterior deltoid are stimulated more.
Could it be a good idea to do 3 sets of 10? 8 - 6 reps with a drop set on the last set: do 6 reps, take off 10 kg on each side and do another 8 reps.
Trying to maintain a maximum contraction would force to drastically reduce the load as this position also corresponds to the most disadvantageous part of the movement, it is useful to opt for an explosive concentric phase trying to feel the muscles working and an accentuated eccentric.
Face Pull and pull down with outstretched arms
These two exercises can be performed as a super set. Once again it is crucial to focus on execution. The cable must be positioned at the height of the sternum and a rope is used. In face pulls it is necessary to first retract and lower the shoulder blades and then bring the thumbs back, imagining how to do the back pose with double biceps.
Bringing the thumbs back favors the extra rotational movement. Maintain maximum contraction for 2 or 3 seconds and then return to the starting position by performing the same movement backwards with an eccentric of 4? 5 seconds. Opt for 3 sets of 10 - 8 repetitions.
The pull down with straight arms is performed by keeping the shoulder blades retracted and lowered during the entire movement and by contracting the lats as much as possible by bringing the elbows towards the back of the hips.
Maintain a slight extra shoulder rotation. Maintain the contraction for 2 seconds and rise while controlling the movement for 3? 5 seconds, 3 sets of 6? 8 repetitions. It is useful not to exceed the height of the shoulders so as not to involve the long head of the triceps too much.
With these last two exercises the upper back and trapezes are exhausted, while with the face pulls you also train upper trapezes, extra shoulder rotators.
