Back training is divided by muscle groups that you want to work, and should be indicated by the physical education professional according to the person's objective. Thus, exercises that work the upper back, middle and lower back can be indicated, which can be done in 3 sets of 10 to 12 repetitions, or according to the instructor's guidance.
However, for the results to be achieved, it is necessary that the training be done intensely and respecting the necessary guidelines in relation to the series of repetitions and pauses. In addition to hydration and he althy and balanced diet, which should be guided by the nutritionist according to the objective.
1. Front pull
In the front pull-up, also known as the front pulley, the exercise is done sitting facing the machine. Then, with your hands on the handle, bring the bar towards your chest. In order for the movement to be performed correctly, the trunk must not move forwards and backwards, like a back and forth, only the arms must move, keeping the abdomen contracted throughout the movement to ensure stability. This exercise mainly works the mid-back muscle, called the latissimus dorsi.
2. Articulated pulley
The articulated pulley is done seated, with the face facing the machine and the spine straight. Then, pulling the handholds, you should make the movement from top to bottom to open and close the arms.
The movement of this exercise works all the muscles of the back, but mainly the one that goes in the middle to the end of it, called latissimus dorsi, and the definition of this exercise will be more focused on the lower back.
3. Bent Row
To perform the curved row, the person should lean forward a little and hold the bar with the hands at a distance a little away from the line of the shoulders. Then start the movement by flexing the elbows, bringing the bar towards the abdomen and then returning to the starting position controlling the movement.
This exercise is indicated to work the muscles of the middle and side of the back, called, middle trapezius, infraspinatus and latissimus dorsi.
4. Horse Paddling
To do the piggyback row, it is important that the bar is properly supported, in addition to using a triangle-shaped handle, if the bar is not T-shaped, to ensure greater stability for perform the movement and work the back muscles better.
After supporting the bar and holding the handle, you should bend your knees a little and project your back forward, keeping your abdomen active throughout the exercise. Then, pull the bar towards the chest, feeling the scapulae close, and return to the starting position. To make the movement a little more difficult and work the muscles more, you can add weight to the bar.
5. High Row
The high row should be done holding a bar and the hands can be positioned closer together or further apart, a little further away from the shoulder line, according to the indication of the physical education professional and the muscle to be worked with greater emphasis.
After holding the bar and positioning your hands, pull the bar up towards your chin, then return to the starting position and repeat the movement. As an alternative to the bar, you can do this exercise on the pulley with a straight bar.
6. One-sided row
The unilateral row is an exercise that also helps to strengthen the back muscles, especially the latissimus dorsi and trapezius, in addition to working the deltoid, which is the muscle located in the shoulder region.
To do this exercise, place your knee and hand on the same side on a bench. With the other, you should hold the dumbbell and, with the torso stabilized and the abdomen activated, pull the dumbbell up by flexing the elbow. After performing the repetitions on one side, do the same on the other side.
As an alternative to the bench, you can lean on a higher surface, place one leg in front of the other and perform the movement.
7. Pulley pullover
The pullover pullover is an exercise that can be included in the back training, as it works the latissimus dorsi.To do this exercise, you should position a straight bar on top of the equipment that contains the pulleys, step away a little, lean your torso a little and pull the bar towards the body, feeling the scapulae close.
8. Reverse fly
To do this exercise, the person must sit facing the machine, with the chest leaning against the bench, and hold the equipment bars keeping the arms straight. Then you should open your arms until you feel your back muscles being contracted and then return to the starting position.
The muscles worked in the reverse fly are those from the neck to the mid-back, called the rhomboid, posterior deltoid and lower trapezius.
9. Fixed bar
The pull-up bar is a great exercise for the back and biceps, and can be done with a wider or tighter grip.To do this exercise, you must position yourself on the bar and, keeping the abdomen contracted, and activating the muscles of the back and arms, push up. Initially, you may need help from another person to position yourself on the bar and/or to perform more repetitions.
10. Graviton pull
The graviton pull-up is an alternative to the pull-up bar, as it is performed on a piece of equipment, facilitating movement. To do this exercise, you must place your knees on the graviton support, position your hands on the equipment, which can be with a more open or closed grip, and force yourself up, returning to the starting position and repeating the movement.
The deadlift, in addition to working the muscles around the spine, side of the back and lumbar region, also activates the muscles of the back of the thigh and glutes and abdomen, being considered a complete and interesting exercise for those looking to hypertrophy.
To do the deadlift, have your feet shoulder-width apart and your hands shoulder-width apart. Then, in the movement of picking up the bar on the floor, stand up until you are fully standing, with the bar on the abdomen and then return to the initial movement with the bar on the floor, keeping your back always straight and stabilized.
The plank can be done in several ways, but the most common is done on the stomach, leaning on the elbows and feet, the muscle worked in this exercise is the complete trapeze, which starts in the neck and goes to mid-back.
In addition to strengthening the muscles, the plank can also alleviate lower back pain and works all the abdomen. Check out other types of board.