6 best exercises for pumping the back for men

Only small dumbbells will be needed.
 

Fedor Koltun

is a boxing, kickboxing, Thai boxing coach, a fighter of the "Our Cause" promotion

To everyone-hello to everyone! Fyodor Koltun is with you again. This time I will tell you about several effective exercises for the development of back muscles, which I use in the daily training process and at different stages of my preparation.

Important! The effectiveness of these exercises lies in the use of a small additional weight and smooth execution of all actions.

The average man will need dumbbells weighing about a kilogram, and a girl about 0.5 kg. Do not try to chase large weights, the technique of execution is important here, and with a large weight it will be wrong.

Lifting the arms and body lying on the stomach

Technique of execution

• Take dumbbells, stretch your arms out in front of you shoulder width apart. Place the dumbbells in an upright position.
• Raise straight arms in front of you so that the shoulders rise to the level of the ears, making a slight delay at the top point.
• Then gently lower them to the floor.
• Next, perform the same movement, but add the lifting of the body with a delay at the top point and return to the starting position.

Perform 20 repetitions, alternating between the two methods described above.

Lifting arms, legs and body using dumbbells

Technique of execution

• Lie down on your stomach. Place your bent arms with dumbbells in front of you at shoulder width. The legs also assume a shoulder-width position. The knees are straightened, the socks are pulled over.
• Do the lifting and return to the starting position of the arms together with the body.
• Then lift your legs, lifting your hips off the floor, pulling the sock on yourself, return to the starting position.
• Finally, do the lifting and returning back of the body, arms and legs.
  Such series must be completed from eight to 12, depending on the degree of your physical readiness.

Lifting the body and straight arms with dumbbells

Technique of execution

• Take a lying position on your stomach, stretch out straight arms in front of you shoulder-width apart, legs also shoulder-width apart with stretched socks on yourself.
  Raise your hands in front of you, parallel to the floor, do a rotation to the sides from yourself, while turning your fists into a horizontal position, bringing the shoulder blades together.
• Then you rotate further back, towards the legs, bringing the shoulder blades even stronger.
• After that, return your hands to the side position, and then to the starting position in front of you, and lower them to the ground.
• After that, follow the same algorithm of actions, but with the lifting of the body.
  Perform from 14 to 20 such series, alternating methods with each other. In case of severe muscle fatigue, you can finish the exercise without using dumbbells.

Raising straight arms and legs alternately

Technique of execution

• Lying on your stomach, with your arms and legs shoulder-width apart, lift your left arm and right leg up at the same time, while lifting the body with the head off the floor (the head should be kept in a position facing parallel to the floor).
• Then follow the same steps, but at the same time change your arm and leg.
• Next, lift the left arm and right leg up with a pull to the side and return to the starting position. Change your arm and leg and repeat the movement.
• Next, lift your left arm and right leg up, with bending and pulling towards yourself (at the same time, the body should also be slightly raised).
  Perform 10 repetitions, alternating arms and legs, as well as methods. In total, you should get 30 repetitions with each arm and leg.

Pulling a gymnastic stick to yourself while lying on your stomach

Technique of execution

• Take a lying position on your stomach and pull the stick to your chest, lifting the body off the floor.
• Make a small delay near the chest, and then smoothly return to the starting position.
• After that, pull the stick to your head to the shoulder blades. Also make a small delay near the shoulder blades, and then return to the starting position.

The exercise should be performed 20-30 times, alternating methods with each other.

Static boat

Technique of execution

• Lying on your stomach, keeping your arms and legs shoulder-width apart, lift them up and fix the position in the air in the form of a "boat".
• In this position, you should stay from 45 to 60 seconds, then gently descend to the starting position.

The boat must be performed in conclusion, since all the muscles after the exercises performed earlier are already tired. Static voltage will be most effective to perform at the very end.

I was glad to share with you simple and very effective exercises that will help you form a muscular skeleton. And you can easily do such a workout at home.