Girls for pumping back you can use exercises with additional weights, and without the use of sports equipment. A properly selected load will help not only get rid of excess fat on the back of the body, but also make the body more prominent.
Strictly following the execution technique, the athlete will be able to improve her posture and prevent the development of spinal diseases.
How to pump up your back at home
Exercises for pumping the back, performed at home, can be done both with professional sports equipment (dumbbells, barbell, metal pancakes), and with improvised weights (for example, a bottle of water, a stack of books) or with your own weight.
Exercise without weights
Loads without additional burdening are recommended for novice athletes and people with diseases that impede full-fledged sports.
The most effective exercises in pumping the back that do not require an athlete to be in the gym are:
| Back exercise | Execution scheme |
| Reverse boat | 1. Position yourself horizontally, lying on your stomach. 2. Bring the upper limbs forward, and strain as much as possible. Place the feet close to each other, bring the muscles into tension. 3. Controlling the frequency of breathing, tear off the body (including the chest) from the floor as high as possible, while straining exclusively the dorsal muscles. 4. Remain in this position for 15 seconds. 5. Return to the starting position without making any sudden body movements. |
| Swimmer | 1. Repeat item 1, given in the exercise "Reverse boat". 2. Controlling the frequency of breathing, raise the torso as high as possible from the floor. 3. Leaving the torso in the resulting position, spread your arms to the sides. 4. Bend the limbs at the elbow joints, trying to touch the costal zones. 5. Place the upper limbs in front of you. 6. Slowly relax your torso muscles back to their original position. |
| Turning the body while lying on the floor | 1. Lie in the starting position similar to those described for the exercises "Reverse boat" and "Swimmer". 2. Take the right upper limb back, place it along the body, but do not put it on the floor. 3. Tear off the torso, including the left arm. 4. Without changing the distance between the body and the floor, turn the body to the right, while engaging the back muscles. 5. Save the position for 15-20 sec. 6. Slowly rotate the body, then lower the body to the floor, returning to its original position. 7. Repeat the above steps as many times as necessary. 8. Swap hands. Repeat steps 3 - 6. |
Dumbbell workout at home
Exercises for pumping the back, involving the use of sports equipment, are recommended only after a detailed study of the generally accepted technique. The lowest possible weight should be used as the starting working weight to avoid injury and strains of the back muscles.
| Back exercise | Execution scheme |
| Bent-over dumbbell pull-up | 1. Position yourself vertically.Place your feet so that they are directly under your shoulders. Take weights (preferably dumbbells) in your hands, and then place the limbs along the body. 2. Slightly bend the lower limbs, then push the body forward until it is parallel between the floor and the back. Direct your gaze to the floor. 3. Controlling the frequency of breathing, bend your arms at the elbows, then move the dumbbells to the chest. The blades at the time of the weighting agents stay at the top must be reduced to the maximum. 4. Simultaneously with inhalation, slowly relax the upper limbs, taking the starting position. |
| Chin dumbbell pull | 1. Position yourself vertically. Place the legs at a distance, more space between the shoulders by 10 cm. The upper limbs with weights should be left below in a free position. 2. In parallel with the release of the air drawn into the lungs, bend the upper limbs at the elbows, and move the dumbbells to the chin. 3. Remain in the accepted position for 5 seconds. 4. Avoiding sudden movements, relax the upper limbs, taking the original position. |
| Leading straight arms back | 1. Stand up straight; place the lower limbs shoulder-width apart; fix sports equipment of suitable mass in the hands. 2. Tilt the straight back slightly forward. Do not raise your head. The neck should be a continuation of the straight line formed by the back. Straighten the upper dumbbells with weights and bring them out in front of you. 3. In parallel with the exhalation, move your hands back, lifting them as high as possible from the support surface. 4. Fix the position for 7 seconds. 5. Smoothly take the original position. |
Push ups
For pumping your back, push-ups are considered one of the most effective exercises. Taking into account the need to work out all groups of the spinal muscles, fitness trainers recommend that athletes perform various options for the type of load under consideration.
| Push-up option | Technics |
| Push-ups on a hill | 1. Put the lower limbs on a stable horizontal surface; place the upper limbs on the floor. Place the lower limbs close to each other, the upper ones apart at shoulder distance. Muscles throughout the body are tense. 2. Controlling the frequency of breathing, bend the upper limbs at the elbows and lower the torso to the floor, avoiding "diving" with the body. During the movement of the body along a given trajectory, it is necessary to ensure that there are no deflections in the back. 3. Having descended as close as possible to the floor, fix the position for 3-5 seconds. 4. Take the starting position. |
| Bent over push-ups | 1. Select a firm, stable horizontal surface as a support. Put your hands on it so that they are strictly under your shoulders. Stretch your legs and place them as close to each other as possible. Pull in the stomach. Minimize back and lower back bends. 2. Controlling the frequency of breathing, bend the limbs at the elbows. Lower the body to the support, while making sure that the back does not change its original position. 3. Having touched the supporting surface with the chest, take the original position without pauses below. 4. Repeat the steps the required number of times. |
| Knee push-ups (simple exercise) | 1. Sit on the floor in a horizontal position. Put your hands under your shoulders; put your legs on your knees, then bring your shins together and fix them in a perpendicular position to the floor. 2. Controlling the frequency of breathing, lower the torso to the floor until a right angle appears in the elbow bend. 3. Without fixing the body at the lowest point, take the original position, avoiding "diving" with the body. |
Workout in the gym
Back exercises performed in the gym are recommended to be done under the supervision of an experienced fitness trainer.The specialist will select the working weight for a specific athlete, monitor the compliance with safety measures when working with sports equipment and, in order to avoid spinal injuries, he will insure at the time of heavy loads.
Basic complex for a gym
A basic set for the gym, aimed at strengthening the spinal muscles, usually includes exercises such as:
| Back exercise | Execution scheme |
| Hyperextension | 1. Place yourself in a metal structure, face down. Fix the legs in special rollers. Press your hands to your chest. To increase the load, it is recommended to pick up a pancake of minimum weight, and hold it in the chest area throughout the entire exercise. 2. While inhaling, lower the upper body to the floor. 3. Without stopping, smoothly raise the torso, making the distance between it and the floor as large as possible. 4. Fix the position for 10 seconds. 5. Repeat step 2-4 the required number of times. |
| T-pull in the simulator | 1. Set working weight. Take an emphasis lying in the construction of the simulator so that the chest is on the fixed element. Press your legs firmly against fixed platforms. 2. Pick up the movable bar. 3. On exhalation, pull the bar towards you, while bringing the shoulder blades together. The elbows should point up. 4. Without pausing, at the same time as inhaling, lower the bar with the weighting material, overcoming natural traction due to the back muscles. |
| Pulling the barbell in an incline | 1. Get into the initial position, similar to that described for the exercise "Pulling the dumbbells to the chest." Pick up a bar with a preset working weight. Straighten your back, bend your legs. Move the body forward slightly. 2. Controlling the frequency of breathing, pull your arms to the chest, while bringing the shoulder blades together. 3. Having touched the barbell to the chest, slowly return the barbell to its original position, without making any jerks or sudden movements. |
With dumbbells
Due to the large number of dumbbells of various weights in the gym, the variability of the back loads performed with their help is also more diverse compared to home workouts.
| Back exercise | Execution scheme |
| Dumbbell Deadlift | 1. Position yourself vertically. In the upper limbs, fix the dumbbells, put the feet apart from each other shoulder-width apart, making sure that they stand parallel to each other. Bend your legs at the knee joint. 2. As you exhale, lower the dumbbells to the floor, while not changing the angle of bend in the knee joints. The back at the time of the exercise remains invariably straight. 3. Without stopping in the lower position, smoothly take the starting position. The legs also remain bent. 4. Repeat the exercise the required number of times. |
| Steps from a standing position | 1. Stand up straight. Fix the weights in your hands, 4 kg more than the working weight. Place the lower limbs shoulder-width apart, arms along the body. Straighten your back, minimizing deflections in various parts of the spine. 2. Raise your shoulders as high as possible without changing the position of other parts of the body. Weights should also be at the bottom. 3. Lower your shoulders. 4. Repeat p. 2 - 3 the required number of times at an average pace, without making long stops. |
| Swing dumbbells forward | 1. Position yourself vertically. In the upper limbs, fix the weights of the working mass; put the lower limbs shoulder-width apart. 2. Simultaneously with exhalation, without bending, bring the upper limbs in front of you. 3. Having reached the level of the chest, maintain the position of the body for 10 seconds. 4. Smoothly lower your arms, returning to the original position. |
On the muscles of the upper dorsal region
Exercises for pumping the back, aimed at working out the muscles of the upper section, are recommended to be chosen from:
| Back exercise | Execution scheme |
| Row of the horizontal block to the stomach | 1.Set the required weight by fixing the desired number of movable blocks on the cable. 2. Position yourself in the simulator, placing the body so that the lower limbs rest against the fixed plates in front, and the back in a straight position - against a special retainer behind. Pull in the stomach. Fix the short bar in your hands. 3. Simultaneously with exhalation, pull the bar towards you, using only the muscles of the upper back. 4. Having touched the abdomen, slowly return your hands to the starting position, avoiding jerks and sudden movements. |
| Row of one dumbbell with emphasis on a bench | 1. Approach the horizontal bench with your left side. Take a dumbbell in your right hand. Lean on the bench with your left limbs on it. 2. On exhalation, bend your arm at the elbow, then pull the dumbbell to your chest. The elbow at the time of moving the sports equipment should look up. 3. Slowly lower the limb to its original position. 4. Repeat the required number of times. 5. Approach the horizontal bench with your right side, and then perform p. 2 - 3 using your left hand. |
To the middle department
For working out the muscles of the middle back, the most effective are:
| Back exercise | Execution scheme |
| Classic pull-ups on a horizontal bar or in a simulator | 1. Fix the hands on the crossbar, turning them with your fingers towards you. The grip should not be wider than the distance between the athlete's shoulders. Bend your legs and squeeze them under you. 2. Controlling the frequency of breathing, bend your arms and move your body to the crossbar. 3. Touching the bar with your chin, slowly take the original position, straightening your arms. |
| Row of the upper block to the chest | 1. Set the working weight and fix the curved bar for a narrow grip. 2. Stand facing the movable cable. Position your legs narrower than shoulder width; straighten your back. 3. Simultaneously with exhalation, without raising your shoulders, pull the bar down towards the chest. 4. Having reached the end point, relax the upper limbs, allowing the bar to return to its original position. |
| Straight arm pull of the upper block | 1. Set the working weight and fix the straight bar for a wide grip. 2. Stand facing the movable cable. Position your legs shoulder-width apart. 3. As you exhale, without bending your arms or moving your shoulders, pull the bar down in front of you. 4. Having reached a point in the hip area, the bar smoothly returns to its original position. The shoulders do not change their original position. |
To the lower section
To effectively and safely pump the lower back, a girl should regularly include the following exercises in her training program.
Table:
| Back exercise | Execution scheme |
| Dumbbell or kettlebell pullover | 1. Position yourself horizontally on a stable bench. In the upper limbs, fix a dumbbell or a working weight. Press the lower back; rest your feet on the floor as much as possible. 2. Move your hands with the weighting material back so that they are above the floor. 3. Controlling the frequency of breathing, move the dumbbell to the support, slightly bend your arms at the elbows. 4. Without stopping at the lowest point, return to the starting position. The body must remain motionless while moving the arms. |
| Body lifts with fixed legs | 1. Lie on your stomach, fixing your legs under the bench. Place a metal pancake weighing 5-10 kg in the area of the shoulder blades. Bend your arms and bring them to your shoulders, supporting the weight. 2. Controlling the frequency of breathing, raise the torso as high as possible from the floor. 3. Remain in this position for 10 seconds. 4. Slowly relax your torso muscles. Without stopping, repeat the above steps as many times as necessary. |
The number of approaches and reps in back exercises
In order for back training to be as effective as possible, it is important for a girl not only to control the technique of performing the exercises, but also to carefully consider the number of approaches and repetitions.The optimal indicators here are 2-3 sets of 15-20 repetitions, provided that the working weight is correctly selected. Rest time should be no more than 60 seconds.
When drawing up a program and calculating the required frequency of performing back loads, it is recommended to focus on:
- the age of the athlete;
- her physical fitness;
- the presence of contraindications;
- the number of exercises in the program;
- the day of the menstrual cycle (before the expected day of the onset of menstruation, the body's endurance decreases sharply. Ignoring this factor can lead to overtraining and a deterioration in general well-being);
- working weight;
- the initial parameters of the athlete (overweight people often suffer from cardiovascular diseases, which does not allow them to practice intensive training).
It is not enough to exercise in a simulator to effectively pump your back. The training program should be varied and include free weights, strength training with base loads, and cardio.
It is important to maintain consistency in the development of the dorsal muscles and to engage all muscle groups of the back of the body. The lack of an evenly distributed load can not only slow down the process of transforming the athlete's figure, but also increase the risk of a girl getting spinal injuries.
Back Exercise Videos
Best back exercises: