There are many gym fans who have as one of their main objectives to widen their back. Achieving a V-shaped back is not easy, and it is necessary to constantly work several large muscles, without forgetting other secondary ones. In addition to the machines to work the back that you will find in the gym , here we are going to present some exercises that can help you achieve the desired V-shaped back, although it is worth giving some recommendations first.
What back exercises can you do at the gym?
The first thing to keep in mind is that each body is a world. You may do the same exercises as your partner and he builds muscles much faster than you, or vice versa. And it doesn’t have to mean you’re doing anything wrong. We all simply have different metabolisms and rhythms. Don’t be obsessed with weight or measurements, and be consistent in your training. Sooner or later you will see results!
In addition, to grow muscles you have to work in series aimed at hypertrophy, which is muscle growth. Hypertrophy exercises are usually below 12-15 repetitions. However, it is not advisable to always work on hypertrophy. A healthy, balanced and useful musculature must alternate the work of hypertrophy with those of power and muscular resistance. In this way, you will get strong, fast and also big muscles.
“Obsessing over only muscle growth can lead to problems: if your goal is bodybuilding, you should consult with specific professional trainers.”
Lastly, muscles do not grow without proper nutrition and rest. Follow a complete diet, add protein to your body after training , and respect recovery times. If you train the same muscle group every day, you will only damage it.
Let’s move on to gym exercises to strengthen and widen your back:
Everyone knows pull-ups. They are an advanced exercise, because it is necessary to be able to lift your own weight, but they are also one of the most complete. The technique for doing pull-ups is as follows: hang from a horizontal bar with your palms facing forward, with an open grip beyond your shoulders.
Go up until you touch the chin on the bar, and slowly lower until your arms are fully extended. A slow descent will increase the incidence of eccentric work, especially important to gain strength and volume. Make sure to focus the force on your lats and not on your arms. If you want more involvement of the upper bib, open the grip more.
This is another exercise for advanced athletes, as it is very important to have good posture and trunk control. Prepare a bar with the weight you need. The first few times, it is better to fall short with the weight than to overdo it. With your feet shoulder-width apart, raise the bar with your palms pointing inward. The starting position is upright, with the bar on the thighs. As you perform the exercise, lean your hips back while bending your knees like a squat, and lean your torso forward, and return to the starting position.
It is very important to execute the movement with a stiff trunk and without bending your back, or it is very likely that you will be injured. It is best to seek the supervision of a coach. Learn the deadlift technique with these tips that we offer you.
3. Dumbbell row
This is another of the great classics, and it is also recommended for all levels. Support your knee and your hand on a bench, so that you are leaning over it. Keep your back straight in a natural position, and with your free hand hold the dumbbell with which you will perform the exercise. Raise the dumbbell by bringing your elbow over your back, bringing the dumbbell closer to your chest and ribs. Then slowly lower until you fully extend your arm, and repeat.
Do not sink your back or allow forced bends in it, concentrate on keeping your entire trunk taut and fixed whenever you perform these types of exercises.