How to build broad back home or in the gym

How to build broad back

We continue to consider the individual muscle groups. And today’s topic of this article will be: How to build back muscles, how to build a wide back.

If you look back, it will remind the view of the mountains. Such a number of peaks, bumps, and how they all work out remains a mystery. It is not necessary to think, the main thing to know what part of the back there are certain exercises.


build broad back

Due to the variety of exercises it is only necessary to make exercises to lose weight at home sure that all the back are well established. So let’s go over the basic exercises and try to answer the question “how to build the latissimus dorsi.”

Spin helps to increase chest?

Yes, do not be surprised. This is a special secret. You can enlarge your breasts by at least one size in just a few minutes. And for this you do not have to resort to the help of plastic surgeons or drink miraculous pills.

As you know, many ladies often slouch, and the lack of a proud posture has a negative effect on the chest. It is only necessary to straighten the back exactly in the thoracic region, and you will see how the main women’s dignity visually “increase” in size in just a few minutes!

But in order that the achieved effect does not disappear, it is necessary to have a strong muscular corset, which will allow you to easily hold the result. And our task is to perform simple and affordable exercises that will help make your back strong and taut.

Basic exercises to build back muscles

The first exercise, so-called motion in a plane perpendicular to the plane of the body. This is all kinds thrust sitting in the slope, the thrust of dumbbells in the slope, traction block device with one hand. All movements where the elbow is moving close to the body, well expand and pumped back. These exercises always acts on the middle of the back or on the inside of the closest to the spine due to the biomechanics of the human body.

All the movements that occur in the body of the plane or in a plane perpendicular to the plane of the body, and the arm is raised to shoulder level (for example when you dilution of dumbbells in the slope to the rear deltoid bundles or rods, which are technically difficult to perform with his elbows) – is It acts on all the upper back.

how to build broad back

Thus, in order to pump up the broad back, we need two exercise groups:

1. Traction perpendicular to the plane of the body.

2. Traction in the plane of the body, then there is a thrust on top of a wide or narrow grip.

When you do a wide grip traction, you treat the outer part of the lat exercises to build back muscles. Doing thrust on top of a narrow grip, we are working on the inside of the broadest muscle, but only on their upper part.

Doing traction sitting close grip, we are working on the lower part of the broad muscles, as well as on the inner part build back muscles, which is closest to the spine.

And by doing wide grip traction sitting lifting the elbows, we are working on the upper part of the back and all the muscles in the area of ​​the blades.

how to build broad back in the gym

This article will not go into the details of each exercise how to build upper back muscles, with the expectation that you are familiar with these exercises to help pump up the broad back.

Also do not forget to train the long muscles of the back. But we’ll talk about this muscle group in the next article, in which we consider the abdominal muscles, because it is your abs and long back muscles are strong bond. To better understand how you are best to pump up the broad back, watch the video below.

The best exercises for back muscles

Deadlift rod

Deadlift rod
Link unit sitting
Traction T vulture in the slope
Tie rods with one hand
Link rod in the slope


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