For girls to pump their backs, you can use exercises with additional weights, and without the use of sports equipment. A properly selected load will help not only to get rid of excess body fat on the back surface of the body, but also make the body more prominent.
By strictly following the execution technique, the athlete will be able to improve posture and prevent the development of spinal diseases.
How to pump your back at home
At home, back-leveling exercises can be done with professional sports equipment (dumbbells, barbells, metal pancakes), as well as improvised weighting materials (for example, a water bottle, a stack of books) or your own weight.
Weightless Exercises
Loads without additional burdens are recommended for beginner athletes and people who have diseases that prevent full exercise.
The most effective exercises in pumping the back, which do not require the athlete to be in the gym, are:
| Back exercise | Execution scheme |
| Reverse boat |
1. Sit horizontally on your stomach.
2. Upper limbs bring forward, and strain as much as possible. Position the feet close to each other, bring the muscles into tension. 3. Controlling the frequency of breathing, tear off the body as high as possible (including the chest) from the floor, while exclusively straining the dorsal muscles. 4. Remain in this position for 15 seconds. 5. Return to the starting position without making sudden movements of the body. |
| Swimmer |
1. Repeat step 1 in 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 in the elbow joints, trying to touch the costal zones. 5. Place the upper limbs in front of you. 6. Slowly relax the torso muscles, taking their original position. |
| Body turns lying on the floor |
1. Lie down in the starting position, similar to those described for the exercises “Return boat” and “Swimmer”.
2. Take the right upper limb back, place it along the body, but do not lay it on the floor. 3. Tear off the torso, including the left hand. 4. Without changing the distance between the body and the floor, turn the body to the right, using the back muscles. 5. Save the position for 15-20 seconds. 6. Slowly rotate the body, and 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. |
Workout with dumbbells at home
Exercises for pumping the back, involving the use of sports equipment, are recommended to be performed only after a detailed study of conventional equipment. As the initial working weight, the smallest possible mass of weights should be used to avoid injuries and stretching of the spinal muscles.
| Back exercise | Execution scheme |
| Tilt Dumbbell Pull |
1. Stand vertically. Feet should be placed so that they are strictly under the shoulders. Pick up weights (preferably dumbbells) in your hands, and then place the limbs along the body.
2. Slightly bend the lower limbs, and then move the body forward until a parallel is formed between the floor and the back. Look to the floor. 3. Controlling the frequency of breathing, bend your arms at the elbows, and then move the dumbbells to the chest. The blades at the time the weighting materials are at the top must be reduced as much as possible. 4. Simultaneously with the inhalation, slowly relax the upper limbs, taking their original position. |
| Pulling the dumbbells to the chin |
1. Stand vertically. Feet should be placed at a distance greater than the space between the shoulders by 3’9 inch. The upper limbs with weighting should be left below in a free position.
2. In parallel with the release of air drawn into the lungs, bend the upper limbs at the elbows, and move the dumbbells to the chin. 3. Remain in position for 5 seconds. 4. Avoiding sudden movements, relax the upper limbs, taking their original position. |
| Back straight arms |
1. Get up straight; lower limbs should be shoulder width apart; fix sports equipment of suitable mass in the hands.
2. Straight back slightly tilt forward. Do not raise your head. The neck should be a continuation of a straight, formed back. Straighten the upper dumbbells with weighting and bring out in front of you. 3. In parallel with the exhalation, move the arms back, raising them as high as possible from the supporting surface. 4. Lock the position for 7 seconds. 5. Gently take the initial position. |
Push ups
For pumping the back, push-ups are considered one of the most effective exercises. Given 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.
| Option for doing push-ups | Equipment |
| Elevation Push-ups |
1. Lower limbs put on a stable horizontal surface; upper limbs to be placed on the floor. Lower limbs should be placed close to each other, upper limbs should be spread at shoulder distance. The muscles of the whole body lead to tension.
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 is no deflection in the back. 3. Having descended as close to the floor as possible, fix the position for 3-5 seconds. 4. Take the starting position. |
| Inclination push-ups |
1. As a support to choose a firm steady horizon tal surface. Place hands on it so that they are strictly under the shoulders. Extend your legs and place them as close to each other as possible. Belly pull in. Minimize flexion in the back and lower back. 2. Controlling the frequency of respiration, bend the limbs at the elbows. Lower the body to the support, while controlling that the back does not change its original position. 3. Having touched the thorax of the supporting surface, take the initial position without pausing at the bottom. 4. Repeat the required number of times. |
| Push-ups from the knees (a simple version of the exercise) |
1. Sit on the floor in a horizontal position. Put your hands under your shoulders; put the legs on the knees, after which the lower legs are reduced and fixed in a perpendicular position to the floor.
2. Controlling the frequency of respiration, lower the torso to the floor until a right angle occurs in the elbow. 3. Without fixing the body at a lower point, take the initial position, avoiding the “diving” body. |
Gym workout
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 particular athlete, monitor the observance of safety precautions when working with sports equipment and, in order to avoid injuries to the spine, he will insure when loading heavy loads.
The basic complex for the gym
The basic complex for the gym, aimed at strengthening the spinal muscles, usually includes exercises such as:
| Back exercise | Execution scheme |
| Hyperextension |
1. Position yourself in a metal structure face down. To fix 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. On inspiration, lower the upper part of the body to the floor. 3. Without stopping, gradually raise the torso, making the distance between it and the floor as large as possible. 4. Lock the position for 10 seconds. 5. Repeat steps 2-4 as many times as necessary. |
| T-bar in the simulator |
1. Set the operating weight. Take the emphasis lying in the design of the simulator so that the chest is on the fixed element. Legs pressed firmly against fixed platforms.
2. Pick up a movable bar. 3. As you exhale, pull the bar toward you while driving your shoulder blades. The elbows should be pointing up. 4. Without pausing, simultaneously with the inhalation, lower the bar with the weighting, overcoming the natural traction due to the muscles of the back. |
| Tilt Bar |
1. Get into the initial position, similar to that described for the exercise “Pulling the dumbbells to the chest.” Pick up the bar with a pre-set working weight. Straighten your back, bend your legs. Pull the housing forward.
2. Controlling the frequency of breathing, pull your hands to your chest, while reducing the shoulder blades. 3. Touching the barbell chest, slowly return the barbell to its original position, without making jerks and 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 in comparison with home workouts.
| Back exercise | Execution scheme |
| Dumbbell Deadlift |
1. Stand vertically. In the upper limbs, fix the dumbbells, place the feet apart from each other at shoulder width, controlling that they stand parallel to each other. Bend your legs at the knee joint.
2. On the exhale, lower the dumbbells to the floor, without changing the bend angle 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 as many times as necessary. |
| Steps from a standing position |
1. Get up straight. Fix weighting agents in your hands, 9 pounds more than the working weight. Put the lower limbs shoulder-width apart, arms along the body. Straighten your back, minimizing deflection in various parts of the spine.
2. Raise your shoulders as high as possible without changing the position of other parts of the body. Weighting materials should also be located below. 3. Lower your shoulders. 4. Repeat steps 2 to 3 as many times as necessary at an average pace without making long stops. |
| Mahi dumbbell forward |
1. Stand vertically. In the upper limbs, fix weighting agents of the working mass; lower limbs set shoulder width apart.
2. Simultaneously with the exhalation, without bending, bring the upper limbs in front of you. 3. Having reached chest level, maintain body position for 10 seconds. 4. Gently lower your hands, returning to the original position. |
On the muscles of the upper dorsal
Exercises for pumping the back, aimed at working out the muscles of the upper section, it is recommended to choose from:
| Back exercise | Execution scheme |
| The pull of the horizontal block to the stomach |
1. Set the required weight by securing the desired number of moving blocks on the cable.
2. Sit in the simulator, placing the body so that the lowe 3. Simultaneously with the exhalation, pull the bar toward you, using only the muscles of the upper back. 4. Touching the abdomen, slowly return the hands to their original position, avoiding jerking and sudden movements. |
| Deadlift with one bench dumbbell |
1. Approach the horizontal bench with your left side. Take a dumbbell in your right hand. Lean on a bench with your left limbs on it.
2. On exhalation, bend your arm at the elbow, and then pull the dumbbell to your chest. The elbow at the moment 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 steps 2 – 3 using your left hand. |
To the middle section
For working out the muscles of the middle back, the most effective are:
| Back exercise | Execution scheme |
| Classic pull-ups on the horizontal bar or in the simulator |
1. Fix the brushes on the crossbar, turning them with your fingers towards you. The grip should not be wider than the distance between the shoulders of the athlete. Bend your legs, and squeeze under yourself.
2. Controlling the frequency of breathing, bend your arms, and move the body to the bar. 3. Touching the crossbar with the chin, slowly take the initial position, straightening your arms. |
| Thrust of the upper block to the chest |
1. Set the working weight and fix the neck bar for a narrow grip.
2. Stand facing the movable cable. The legs are already shoulder width apart; straighten your back. 3. At the same time as you exhale, 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 |
1. Set the working weight and fix the straight neck for a wide grip.
2. Stand facing the movable cable. Feet should be 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 hips, the bar is smoothly returning to its original position. The shoulders do not change their starting position. |
To the lower section
In order to efficiently and safely pump the lower back, the girl should regularly include the following exercises in the program of her classes.
Table:
| Back exercise | Execution scheme |
| Pullover with dumbbell or weight |
1. Sit horizontally, lying on a stable bench. In the upper limbs, fix a dumbbell or kettlebell of working weight. Press the lower back; feet rest on the floor as much as possible.
2. Put your hands with weighting back so that they are above the floor. 3. Controlling the frequency of breathing, move the dumbbell to the support, bend your elbows slightly. 4. Without stopping at the bottom point, return to the starting position. The body should remain stationary while moving hands. |
| Leg lifts with fixed legs |
1. Lie on your stomach, locking your legs under the bench. In the area of the blades, place a metal pancake weighing 11 -22 pounds. Bend your arms and bring to the shoulders, supporting the weighting.
2. Controlling the frequency of breathing, raise the torso as high as possible from the floor. 3. Remain in position for 10 seconds. 4. Slowly relax the muscles of the torso. Without stopping, repeat the above steps as many times as necessary. |
Number of sets and reps in back exercises
In order for the back training to be as effective as possible, it is important for the girl not only to control the technique of the exercises, but also carefully think through the number of approaches and repetitions. Here, 2-3 approaches of 15-20 repetitions are considered optimal indicators, provided that the working weight is correctly selected. Rest time should be no more than 60 seconds.
When compiling a program and calculating the necessary frequency of performing back loads, it is recommended to focus on:
- Athlete age
- her physical fitness;
- the presence of contraindications;
- 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 worsening of overall 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 carry out exercises in simulators for effective pumping of the back. The training program should be varied and include working with free weights, strength training with basic loads, as well as cardio.
It is important to follow the sequence in the study of the spinal muscles and involve all muscle groups of the back surface of the body. The absence of a uniformly distributed load can not only slow down the process of transforming the figure of an athlete, but also increase the risk of a girl getting spinal injuries.
Back Exercise Video
The best exercises for the back:
