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The Best And Most Important 9 Movements Of The Back Muscles

For good and complete bodybuilding, it is advisable to work all the muscles of the body, from the back to the abdominal muscles, including the pectoral muscles, the muscles of the arm, shoulders, and legs. Of all these muscle groups, none should be overlooked, especially the back. In fact, the back muscles are muscles that are used a lot during our daily activities. It is therefore advisable to build muscle because they are essential for those who work in a sitting position all day long in offices.

Working the back muscles considerably reduces the risk of back pain, which is the leading cause of disability at work. Also, the work of the back muscles decreases the regular doctor visits. To maintain your spine properly, it is also recommended to work your back muscles, since well-muscled back muscles allow you to have good posture. When the muscles are well-muscled, they reduce the risk of injury.

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1- Barbell Row

pull up is considered an essential basic movement to build a wide back. They have an ideal complement which is also considered to be a basic movement. This complementary movement allows him to obtain a thick back as a whole and the stretch it provides comes to play on the width too. This movement is the Barbell Row.

When I speak of Barbell Row I am not referring to the pulling movement with the low pulley, the dumbbells resting on a bench, or even the various machines that allow you to work in complete safety. I’m talking about Barbell Row!

Targeted Muscles

The latissimus dorsi, large round but also the arm muscles (brachial biceps, anterior brachial, long supinator), trapezius, rhomboids, and posterior deltoids. The lumbar, gluteal, and rear thighs are also stressed statically. The bar grip on the demonstration is overhand, but it is possible to perform the exercise with a supine grip (palms facing you). The work of the brachial biceps and the upper portion of the trapezius will then be more intense.

How To Make a Barbell Row

Take a straight bar, hands overhand, feet shoulder-width apart. Tilt the chest forward, keeping your back straight and your knees bent. Raise the bar at the level of the lower abdominals by tightly contracting the dorsal muscles. Slowly lower the bar to the initial position.

2- V Bar Pulldown

V bar pulldown is an effective weight training exercise for the back to gain thickness. It mainly targets the great dorsal and the great circle.

The tight vertical pull is recommended to develop the thickness of the back, especially the central part. Thanks to the intervention of the biceps this exercise makes it possible to force more and to lift heavier loads. It is an interesting complement or variant to the other pulling movements (nape, chest, horizontal).

How To Make a V Bar Pulldown

Here are some tips to make this exercise as successful as possible.

  • Sit facing the device, holding the handle with the palms facing each other, and let your arms stretch out from the body.
  • Lean slightly back from the waist.
  • Lightly arch your upper back and fix your gaze at the top of the pulley.
    Inhale and bring the handle towards you, being careful to keep your elbows close to your body when you pull down and back (be careful not to give an impulse with your upper body to achieve this movement).
  • When the handle reaches your chest, hold the position for about a second in maximum contraction before exhaling, then slowly return to your initial position.

3- General Pull UP

Pronation and supination pull up are often considered to be the same exercise. However, these are two separate movements that involve different muscle groups. Specifically, supine pull up focus on the biceps and lower back while overhand pulls are used primarily for the upper back.

How To Make a General Pull UP

  • To get started, stand under the bar and make sure your arms are straight and your body is relaxed. Pull with your arms to bring the chin above or at the level of the hands.
  • Slowly descend to the starting position and repeat the movement for the required number of repetitions.
  • Take a deep breath and exhale as you go up. Inhale again while going down.

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4- Romanian Deadlift

Romanian Deadlift. These are must-have strength training series for cross trainers and bodybuilders.

Many training programs use the Romanian deadlift as a complementary exercise while some include it in the warm-up phases.

Discover through this article the muscles that benefit from the Romanian Deadlift, the benefits, and risks of such exercises.

How To Make a Romanian Deadlift

  • Standing with feet spaced shoulder-width apart. Take a barbell with both hands overhand (palms facing you).
  • Inhale and hold your breath by leaning forward at your hips and pushing back, while directing the pressure down on your heels.
  • Lean forward until your chest is parallel to the floor or slightly lower.
  • Maintain a normal camber at the level of your spine (a slight arch at the lumbar level) and look forward to the exercise. If you start to round your back while leaning forward, stop the movement immediately.
  • When flexing the bust, let the bar slide over your thighs and about halfway up your shins.
  • Once the low position is reached, continue to hold your breath and keep the arch at the lumbar level by raising the bust and pushing your hips forward. At the top, you should again be standing with your shoulders back.
  • Exhale after going through the most difficult part of the ascent of the movement (top).

5- Lat Pulldown

Lat Pulldown is a basic exercise for the back allowing work as well in width as in thickness. It mainly solicits the large dorsal and the large round.
Excellent for hardening the back, the Lat Pulldown is a complete exercise, straddling the neck and pulling the horizontal draw, to win both in width and thickness. It is especially recommended to develop strength, to achieve more difficult exercises (pulls), and for balanced back strength training sessions.

This bodybuilding exercise solicits the back muscles at the level of the width. The work on the high pulley allows those who are not yet able to do traction on the fixed bar with the weight of the body, to exercise the dorsal.

How To Make a Lat Pulldown

It, therefore, seems that Lat Pulldown is preferable to neck printing, not only from a muscular point of view but also to preserve the health of your shoulders. The same remark applies to the neck press or the neck pull-up. Keep in mind that bringing the bar behind your head does not make your back muscles more effective, on the contrary. If you want to progress to the General Pull UP, Lat Pulldown is also the exercise for you!

When making the Lat Pulldown, we advise you to:

  • Keep the bust straight while pulling the bar vertically. Thus, the focus will be on the large round muscle and the back muscle. Tilting the bust back will further strain the trapezoids.
  • The grip width doesn’t matter. In fact, a wide grip will not allow better recruitment of your back.
  • Do not fully extend your arms at the top of the movement. This is harmful to the elbow joint and increases the risk of tendonitis. Always keep a slight bend in the elbow in the high position.

Now you have all the knowledge to effectively build your back.

6- Seated Cable Rows

Seated Cable Rows, is an alternative to Barbell Row and easier to perform. It helps develop the thickness of the back and targets mainly the dorsal and the great circle.

Do not practice the Seated Cable Rows to forge a V-shaped back, but to increase its thickness. This exercise has the advantage of being easy and guided, which allows you to add technical variations, such as declining (drop set).

How To Make Seated Cable Rows

grab the bar and position your back and chest straight, knees slightly bent. Bring the bar down to the level of the lower abdomen by pulling the elbows as far back as possible, while tightening the shoulder blades. Do not tilt the bust back, but keep it ideally perpendicular to the bench.

For the return, keep the chest out and the back flat. Take care not to round your lower back to grab or rest the bar.

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7- Dumbbell Row

Dumbbell Row is a variant of Barbell Row and two-dumbbell rowing requiring a flat bench. It emphasizes the development of the middle of the back and makes it possible to gain thickness. It mainly targets the great dorsal and the great circle.

Thanks to the use of a bench, the Dumbbell Row presents less risk of back injuries than its standing variants and facilitates the work of the backbones, which can, therefore, lift more heavy loads.

The movement performed allowing a large amplitude, and development of the back in thickness, the Dumbbell Row is among the best exercises for the dorsals

How To Make A Dumbbell Row

  • Standing near a bench, rack, or another comparable stationary object, take a big step with one leg forward and the other back and sideways.
  • Lean forward until your bust is parallel to the floor, keeping your lower back slightly arched and your knees bent.
  • You can also put your leg on a bench for more stability.
  • Place your free hand on the bench or rack to maintain your balance, a dumbbell in a neutral grip, on the other hand, palm towards the body. Let the working arm hang towards the ground, your shoulder relaxed and low.
  • Take a deep breath while pulling the dumbbell up. Concentrate on pulling with the shoulder and back muscles to raise the elbow as high as you breathe out.
  • When your elbow reaches shoulder height, lift it slightly with your elbow for the greater contraction of the upper back and the middle of the back muscles.
  • Hold the high position for one or two seconds and return to the starting position.
  • When you have finished the rehearsals with one arm, switch sides to work with the other arm and end the series.

8- T-Bar Row

T-Bar Row is a variant of Barbell Row. It allows you to work the dorsal, the grand rond, the trapezoids, and the rhomboid.

The T-Bar Row represents an effective alternative for developing a strong back and allows you to vary the grips. If it is most often performed in a neutral grip (palms facing each other), it is also possible to perform it in pronation or supination.

How To Make A T-Bar Row

  • Place yourself on the machine with your feet flat, either on the ground or on the support provided for this purpose.
  • With arms fully extended, grasp the handles in a neutral grip (palms facing each other) or use the type of grip that the machine allows.
  • Take a deep breath and exhale, pulling the bar against you, keeping your elbows close to your body.
  • Pull until your elbows are as far back as possible.
  • Start exhaling bypassing the most difficult part and return to the starting position while controlling the load.

9- Face Pull

(I see you as a person with an interest in bodybuilding! )
So I advise you of these products that you will need in this sport:

Could it be that your middle posterior deltoid and trapezius muscles need to be exercised? Often overlooked, these little muscles are fairly well solicited indirectly in Barbell Row movements, but in order to have a balanced physique that works well, they deserve to be looked at directly. To make these muscles grow simultaneously and give them more strength, the exercise par excellence is the horizontal pull-up or chin. Performed like the usual draw, it requires the use of a bar or a rope that is pulled towards the shoulders instead of the handle which is brought towards the abdomen.

How To Make A Face Pull

The Face Pull is practiced with the pulley, with the rope, which allows a maximum amplitude of work. Adjust the pulley to approximately the height of the chin, then step back to take position facing the rope. The feet should be separated from the width of the pelvis, the legs are slightly bent. The abs and glutes must be well covered so that the body remains static. The bust is straight and the chest out.

Grasp the rope from above, the locking ball should be towards the thumb. Extend your arms, keeping them slightly bent at the elbows. The movement is carried out by first pulling the shoulder backward, bringing the shoulder blades together, then pulling the rope towards the face by performing an external rotation of the shoulder.

The movement should lead you to a final position of “double biceps” with a strong contraction of the back muscles. The two ends of the rope, in this position, are found on each side of the face. Then, you can return to the initial position by controlling the load.

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