Back workout in the gym. Exercises for girls, bodybuilding program for mass, pumping the broadest muscles of the back

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There are many different machines available in the gym that allow you to work out the muscles of the whole body. Back training plays a key role as the back carries the most stress.

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How does women's back training differ from men's?

Back workout in the gym for women is different from exercise for men.

Men's workout	Women's workout
1. For guys, the main goal of going to the gym is to build muscle.	1. Girls go to the gym to lose weight and put their bodies in order.
2. Men get a pumped up and sculpted torso faster.	2. Women need to put in more effort to achieve results.
3. Guys choose heavier weights.	3. Girls pick up lighter objects, but can do more reps.
4. Men prefer to work with iron more.	4. Women spend more time on simulators and use various gymnastic equipment in their training.
5. Guys do more upper body exercises.	5. Girls choose exercises aimed at developing and strengthening the muscles of the press and buttocks. They pay less attention to the back muscles.

Back training rules

Back workout in the gym has several guidelines:

Exercise should be aimed at developing the entire back muscles.
It is better to use equipment in addition (dumbbells, weights, balls, barbell).
It is necessary to control the technique of execution.
Do not ignore warm-ups and stretches.
Start with a light weight so as not to harm the spine.
With each workout, you can increase the number of repetitions.

Features of drawing up a program for back training

Before going to the gym, you need to develop a workout program. The best solution for beginners is the help of a qualified trainer. The number of repetitions and the intensity of the training depends on the level of physical development. Properly selected exercises will help to create a beautiful body, avoid imbalances, and remove excess fat.

The set of exercises for girls in back training has its own characteristics:

Since the muscles swing more slowly, girls do more reps.
It is worth alternating strength exercises with cardio.
It is best to visit the gym to train your back three times a week. During breaks, the body will have time to recover and rest.
Girls need to do more lower back exercises, but don't forget about the rest of the area.
It is worthwhile to clearly define the goal: weight loss or pumped up muscles. The weight of the projectile and the intensity of the exercise depend on this.
The duration of the training should be from 25 to 45 minutes.
Don't force your workout. Exercises are performed slowly. For any discomfort, you need to finish the lesson.

Basic gym back workout program

Gym workout focuses on developing and strengthening different back muscles.Therefore, different types of exercises should be included in the program.

An example of a program for girls to strengthen the back muscle corset:

Day of week	A set of exercises
Monday	1. Lifting a dumbbell with one hand in an incline 2x15 2. Hyperextension 2x15 3. Ellipsoid 20 min. 4. Exercise with a vertical block 3x12 5. Exercise with a gymnastic roller 3x10.
Tuesday	Recreation
Wednesday	1. Press on a bench 2x20 2. Rowing 3x10 3. Running track 25 min. 4. Swing hands in a circle with dumbbells 3x10 5. Bridge 3x20.
Thursday	1. Lifting dumbbells lying up 3x12 2. Bends with a barbell on the shoulders 2x12 3. Ellipsoid 25 min. 4. Seated dumbbell lifting 3x12 5. Stretching on a fitball.
Friday	Recreation
Saturday	1. Push-ups from the floor 2x15 2. Raising shoulders with dumbbells 3x10 3. Running track 25 min. 4. Horizontal pull-up 2x10 5. Boat 3x10.
Sunday	Recreation

With dumbbells

Back training in the gym can be done using dumbbells:

1. Lifting a dumbbell with one hand in an incline:

Lean on a bench with a bent right leg and a straight right arm. Take one dumbbell in the left hand and lower it down.
While inhaling, pull the projectile to your chest.
As you exhale, lower it down.
Do 15 reps and change sides.

2. Bends with dumbbells:

Take one dumbbell in each hand and place it in front of the thighs. Become even and flatten the shoulder blades. The legs are slightly apart.
As you inhale, bend to the floor without bending your knees. The arms with the projectile should be just below the knees.
The back does not slouch and remains straight.
As you exhale, gently rise.

3. Raising dumbbells in an incline:

Grasp the inventory with your hands in a straight grip. Spread your legs slightly, and tilt your back straight. The knees should be slightly bent.
With an inhalation, pull your arms to the chest, bringing the shoulder blades together.
On exhalation, the limbs come back.
Do 3 repetitions 10-12 times.

4. Lifting dumbbells up lying:

Lie on a bench or floor.
Take the apparatus in arms bent at the elbows at an angle of 90 °.
With an inhalation, raise the limbs with the inventory up.
Linger in this position for a couple of seconds.
As you exhale, slowly return your hands back.

5. Squats with dumbbells:

Legs slightly apart from each other.
Take one shell in each hand. Lower the limbs along the body.
Squats are performed on exhalation with a straight back. The dumbbells should be in contact with the floor.
Return to the starting position while inhaling.

To strengthen the lower back

When performing an exercise for the lower back, you do not need to strain and bend it too much so that there is no discomfort:

1. Raising the opposite leg and arm:

Get on all fours. The palms are pressed to the floor.
Simultaneously raise your right arm and left bent leg.
In this state, stand for 3-5 seconds. and lower the limbs.
Repeat the exercise with your left arm and right leg bent.
Make 2-3 sets of 10-16 lifts.

2. Boat:

Lie on the floor, on your stomach. Stretch your arms forward in front of you.
Raise the upper and lower limbs, as well as the head. The back should bend slightly, and the pelvis and abdomen remain pressed on the floor.
Hold up to 5 sec. and lie down to rest.
Perform 2 sets of 10 reps with rest between sets.

3. Bridge:

You need to lie on your back. Bend your legs at the knees. Hands are pressed to the floor along the body.
As you exhale, lift the pelvis.
Stand in this position for 2-3 seconds. and gently lower on inhalation.
2-3 sets with 20-30 reps.

4. Scissors:

Unlike regular scissors, this exercise is performed while lying on your stomach.
Put your head on your arms bent at the elbows. The limbs are pressed to the floor.
Raise your legs a little and start making scissors. One leg will be slightly lower than the other.
Do 2 sets of 20 reps.

5. Hyperextension:

Lie on your stomach on a special bench in the gym and fix your legs. You can use a fitball, then you will need the help of a trainer who will fix your legs.
Hands can be placed behind the head or crossed over the chest.
Raise the body, but do not arch your back too much.
Linger for 2-3 seconds.
Slowly descend.
The number of repetitions is from 10 to 15.

Latissimus dorsi

A workout aimed at working with the broadest muscles of the back makes it more prominent and wider:

1. Raising the barbell in an incline:

Take a barbell in your hands and place it in front of your hips. The legs are slightly apart.
The straight back is tilted.
When inhaling, the bar is pulled up to the stomach.
When exhaling, slowly return back.
Do 10-20 times in one approach.

2. Reverse grip pull-ups:

Grasp the horizontal bar with a reverse grip with your hands. Cross and bend the lower limbs.
Slowly pull yourself up on inhalation, without throwing your head back. Your chin should touch the bar.
Fix for 2-4 seconds. and slowly descend.
Perform the exercise 10-15 times in one approach.

3. Abduction of dumbbells to the sides in the slope:

Grasp the projectile with a straight grip. Spread your legs a little, and tilt your straight back. The knees should be in a slightly bent position.
On inhalation, spread your arms to the sides like wings. The back does not bend.
On exhalation, lower the limbs to the starting position.
Perform 3 sets of 10-12 times.

4. Lifting the barbell while standing:

The projectile must be grasped with a straight grip and fixed in front of the hips.
As you inhale, your arms are bent at the elbows, the bar leans against your chest and practically reaches the chin.
Stay in this position for 3-4 seconds.
As you exhale, lower your hands with inventory.

5. Extension using the block:

The desired weight is selected on the simulator.
Grab the bar with a straight grip and place it near the chest.
Put your feet slightly apart from each other. The body is in a slightly inclined position.
Lower the crossbar down without lifting your elbows from the body.
When inhaling, return your hands to the starting position.

For the spine

When doing exercises on the spine, you can get a beautiful posture and get rid of back pain:

1. Raising shoulders with dumbbells:

Spread your legs a little, keep your back straight.
Take a shell in each hand and lower them along the body.
Slowly raise your shoulders up.
With an exhalation, lower your shoulders.
Perform 2 sets of 10-15 reps.

2. Swing your arms in a circle:

Become comfortable, put your feet at a distance of about 20 cm from each other.
Hands, with dumbbells clamped in the hands, raise up and set aside.
Perform 5 circular rotations in one direction and change direction.

3. Seated dumbbell lifting:

Sit on a chair and press your torso to the back.
The arms with the equipment are bent at an angle of 90 °.
Slowly move the limbs up and fix for 3 seconds.
Then lower it to the starting position.
Do 2 sets of 10-14 reps.

4. Lifting the dumbbell lying:

Lie down on the bench. You can and on the floor.
Raise arms bent at a right angle with dumbbells up.
Hold for 3 sec. and move back.
Perform 2 sets of 8-12 repetitions.

5. Cat pose:

Get on all fours. Arms and legs are slightly apart from each other.
When you exhale, round your back and raise it up, and lower your head. The chin should touch the chest.
While inhaling, raise your head and bend your back.
Perform 10 times and on the last repetition, linger in each position for 5-8 seconds.

On the muscles of the upper dorsal region

Strengthened back muscles support the spine and help avoid overloading:

1. Flexion of the upper limbs with dumbbells behind the head:

Become comfortable. Hands with inventory are raised above the head.
On exhalation, bend the limbs at the elbows behind the head and fix for 3 seconds.
On inhalation, return to the starting position.
Perform 2 sets with breaks of 10-15 repetitions.

2. Working with blades:

Become comfortable and straighten your back.
Place your hands behind your head.
When inhaling, pull your elbows back a little and bring your shoulder blades together.
Return to the starting position as you exhale.

3. Push-ups from the floor:

Lie on your stomach. Place your palms slightly wider than your shoulders.
Legs rest on toes.
Lower your torso by bending your elbows. The chest should not touch the floor.
Climb slowly up.
Do 2 sets of 15-20 reps.

4. Exercise with a vertical block:

Set the required weight on the simulator and sit down. The knees should rest on a special rack.
The back is tilted slightly back.
With a wide grip, grab the bar and lower it to your chest.
Along with inhaling, straighten your arms with the bar.
Do 10-14 reps in 3 sets.

5. Shrugs with a barbell:

Take a comfortable position. With both hands, grab the barbell with a straight grip and position it at hip level.
Raise your shoulders and stand for 2-4 seconds.
Lower back slowly.
Do 10 times and 2 sets.

To the middle department

Here are some examples to help you work on your mid-back:

1. Rowing:

Take a seat on a special rowing machine.
The bent legs are on the ledges, the arms are wrapped around the bar.
The body should be tilted slightly forward.
Push off with your feet. The hands with the bar should be near the belly.
The back at this moment leans back.
Return to starting position.

2. Horizontal pull-up on the horizontal bar:

Grasp the horizontal bar so that it is at the level of the chest.
Gym bar workout is the best way to swing your back
Keep your arms straight and your heels on the floor.
Pull the body to the horizontal bar while exhaling, bring the shoulder blades together.
Hold out for 3 seconds. and straighten your arms.
Perform 2 sets of 10 reps.

3. Mixed pull-ups:

With one hand, take the bar with a direct grip, with the other with a reverse grip.
The bent legs are crossed.
Pull up until your chin touches the bar.
Go down slowly.
Do 2 sets with 10 reps.

4. Lifting the barbell lying:

Lie on your stomach on a bench. Legs are also on it.
Grasp the barbell under the bench and lift it up.
Fix at the top point for 2-4 seconds. and put it down.
Repeat for 2 sets 10-15 times.

5. Stretching the muscles of the middle back:

Become straight, legs apart from each other.
Close your hands in front of you so that your fingers are inside the ring.
Stretch your hands forward and stand there for 5 to 10 seconds.
Relax and do 5 reps.

Lower spine exercises

In exercises that work on the lower back, additional equipment is actively used:

1. Stretching on a fitball:

Lie with your back on the ball. The arms in front rest on the floor, and the legs in the back maintain balance.
The back and neck should be completely relaxed on the fitball.
Do some reps.

2. Exercise with a gymnastic roller:

Get on your knees. Grasp the gymnastic roller with your brushes.
Start moving it forward to the permissible length.
After that, you need to roll it back.

3. Press on the bench:

Lie down on the bench, on your back. The knees rest on a special crossbar, and the feet are on the floor.
Fold your arms behind your head.
Raise your torso without lifting your back. The head should not stretch.
Sink down on the bench as you exhale.
Do 2 sets with a break of 15-20 exercises.

4. Slopes:

Become straight, legs slightly narrower than shoulders.
Clasped hands behind the head.
Tilt your back forward so that it is parallel to the floor. The loin should not be arched. The elbows do not move.
Climb back up.
Do 2 sets of 15 reps.

5. Bends with a barbell on the shoulders:

Take a barbell and place it on your shoulders. Pull your chest forward a little.
Bend your back, do not lift your legs off the floor. The knees should be slightly bent.
Get up and repeat 10-12 more times.

Contraindications. Who shouldn't be doing

Back workout in the gym, like any other fitness load, is not shown to everyone.

You should not perform the exercises for persons who have:

hypertension;
postoperative period;
hernia;
bronchial asthma;
pregnancy;
menstruation;
problems with the heart and blood vessels;
osteochondrosis;
joint problems;
back pain;
diseases of the musculoskeletal system;
overweight;
ARVI.

Training in the gym helps to better and under the supervision of a trainer to make the back muscle stronger.This will help various variations in the performance of exercises on simulators and gymnastic equipment.

Article design: Anna Vinnitskaya

Video about back training in the gym

A set of exercises for the back:

Back workout in the gym. Exercises for girls, a program for pumping up the broadest muscles of the back