How to build the back bar?

The basis of a beautiful, perfect figure – strong back. To pump up the muscles of the back, people visit the gym or train at home. But in order to achieve the desired results should be your desire, persistence and enhanced training. For the muscles of the back there is a sufficient amount of exercise with different shells, as well as fitness equipment. Today we will talk about how to pump back to the pole.

Barbell exercises for back muscles:

  • Deadlift;
  • Link rod in the slope;
  • Link rod in the reverse grip is tilted;
  • Thrust rod to the chin;
  • Shrug with a bar;
  • Shrug with a barbell behind his back;
  • Vertical Rod T-rods;
  • The slopes of the pole forward (good morning).

As you can see, there are quite a number of exercises to pump back the bar. Now consider some exercise in more detail.


The basic exercise for a set of muscle mass back muscles. Stand erect, feet shoulder width apart. Doing exhale, lower the bar to stop bending the waist, legs still during the entire exercise. Keep your back straight. Inhale, return to the starting position, straightening the legs first, then the waist.

Link rod in the slope

Link rod in the slope Feet shoulder width apart, knees slightly bent, eyes directed forward. Keep straight barbell grip at shoulder width. The back is tilted forward, the waist slightly caved. Inhale slowly pull the bar down to the waist. Try to pull your elbows at your sides, do not breed them strong. Referring to the belt (abdomen) as you exhale just as slowly lower the barbell to the knee level or slightly below. In no case do not perform exercise in spurts, otherwise you may be injured.

Vertical Rod T-shaped rod

Link T-shaped neck is considered the safest exercise for back muscles at the maximum load of the back of the middle band. Back straight, keep the body straight. Take the neck with both hands, clasping his hand with one another. Hands straighten, the load hanging on them. Slightly lean forward and bend your knees. This will be your starting position. Inhale, lift the barbell to waist (abdomen). Hold this position for a few seconds and exhale return to the starting position.