Exercises on the horizontal bar and parallel bars for the lower back

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In most cases, the path to building a beautiful and strong body begins with pull-ups on the horizontal bar. And that’s right, because pull-ups on the horizontal bar are the simplest and most accessible strength exercise, and most importantly, very effective.

When performing pull-ups on a horizontal bar, almost all the muscles of the upper body are involved to one degree or another, so pull-ups can safely be called the simplest and most accessible basic strength exercise.

You can do pull-ups using different techniques; pull-ups with a wide, medium or narrow grip focus the load on different muscle groups and thereby allow you to achieve better development of them. Today our goal is a wide back, so let’s look at how to pump up your back on the horizontal bar quickly and effectively.

When it comes to back training, the image of Arnold Schwarzenegger immediately comes to mind, and the reason for this is not his powerful and developed lats. Arnie loved to do pull-ups and paid special attention to this exercise when training his back. He even developed his own system for building a wide back using pull-ups on a horizontal bar, which in one form or another is successfully used to this day.

Sports exercises and tips in pictures and videos

Athletes who want to pump up their backs don’t know how to pump up a wide back on the horizontal bar or at home, what exercises and techniques there are for this. How to perform approaches and repetitions correctly so as not to injure your muscles and health and have more effect to increase the volume and width of your back muscles.

In the article you will learn how to pump up a wide back on the horizontal bar or at home, complexes, exercises, proper execution, nutrition and motivation. Since any beginner can begin to pump up his back muscles and achieve success, if he has the desire, you will find the exercises on our website, in this article in pictures and videos. Find out: how to pump up your back at home.

To pump up a wide back on the horizontal bar or at home, you first need to set yourself goals, why and why you need a wide back, for beauty, protection, or to understand what you and your body are capable of.

To pump up a wide back on the horizontal bar or at home, be sure to find or invent motivation for yourself, since without it you will quit exercising like most people within 1 month, when there are practically no results.

Also, in order to build a wide back on the horizontal bar or at home, you need to create a training plan that will allow you to realize your goal. The training plan should include all required exercises, sets, repetitions, time and schedule. Find out: how to pump up your back muscles at home.

To build a wide back, perform these exercises, which are indicated in the video, pictures and text, this will allow you to perform these exercises and achieve success. The main thing is not to skip training and train regularly 3-4 times a week or even more often.

Pull-ups on the horizontal bar

The simplest and most effective exercise to pump up a wide back on the horizontal bar is simple pull-ups on the horizontal bar. To increase the width of your back, use a wide grip; to increase volume, use a narrow grip. It is with pull-ups that you can pump up almost any muscle if you wish.

Wide grip push-ups

To build a wide back at home, you need to perform basic push-ups from the floor, on your fists, fingers, hands, or just as usual on your palms. Do push-ups with a wide grip to increase the width of your back and shoulder muscles, and with a narrow grip to increase volume.

Exercises with kettlebells, barbells and dumbbells

There are whole sets of exercises with kettlebells, dumbbells and barbells on our website. If you don't have weights, barbells and dumbbells, replace them with, for example, water bottles or a backpack with books or other weights. Find out: how to pump up the latissimus dorsi muscles.

To pump up a wide back on the horizontal bar or at home, you just need to start doing at least exercises in the morning and start fighting laziness. Laziness disappears immediately as soon as you start doing a warm-up or any exercise. Before you start training your back muscles, warm up all your muscles so as not to injure them during exercise.

To build a wide back, it is also important to follow a proper and regular diet. Always eat healthy food at the same time, 3 times a day or more often in small portions, do not overeat. Try to eat foods that contain many vitamins, for example: meat, fish, vegetables, fruits, eggs, milk.

The horizontal bar, without exaggeration, is one of the most effective ways to pump up a wide back. This is an extremely unique instrument. Firstly, it is accessible, and secondly, no matter what you pump, your whole body will be pumped. However, accents can be placed everywhere.

How to pump up your back without iron (2 programs)

Good day, dear friends. Today we will look at training the latissimus dorsi muscles in outdoor conditions. Two excellent programs that you can use in your training will help us with this. In the first program we will use rubber loops, and in the second the exercises will be performed without any additional equipment.

The latissimus dorsi muscles serve as a large shield for the spine and internal organs, and are also among the largest muscles. All athletes want a big, wide V-shaped back, but to train it as effectively as possible, you must keep the following things in mind:

• In all exercises, the back should be straight or slightly concave! This will not only protect you from injury, but also allow you to direct the load vector to the muscle group we need. If the exercise is performed with a rounded back, it can lead to injury.
• Always try to pull with your elbows, which will allow you to include your back as much as possible in the work.
• Learn to control and feel your muscles through neuromuscular communication to minimize the work of your accessory muscles, such as your biceps and rear deltoids.

WORKOUT PROGRAM FOR THE BACK WITH TAPE

1. Pull-ups to the chest (with a bend)

In the first exercise, try to pull yourself up to your chest, using a bend in your lower back, this will allow you to load your upper back to the maximum. In your next workout, perform strict wide-grip pull-ups to broaden your back.

2. Bent-over band pull

The second exercise is the bent over band pull, here you need to pull the band towards the navel line and try to move your arms back a little and squeeze the muscles. The next workout, pull with a reverse grip.

3. Horizontal belt pull

The last exercise will be a standing horizontal band row. Here you can pull both to the chest and to the pelvis, this will shift the load from the top to the bottom of the back.

BACK TRAINING PROGRAM WITHOUT ADDITIONAL EQUIPMENT

1. Pull-ups on towels

The first exercise is pull-ups on towels or straps. Do it if you can already do pull-ups on the horizontal bar more than 12 times. A fairly rare exercise, but very effective, with it you can really feel and shock your back muscles. In your next workout, perform explosive or angled pull-ups.

2. Parallel grip pull-ups

The second exercise is parallel grip pull-ups. Try to arch your back and pull yourself toward your stomach to engage the lower region of your lats.

3. Pull-ups

The last exercise is to do pull-ups on the uneven bars; it will add thickness to your back. The rhomboid muscles, teres major and middle trapezius are well worked here.

You can pump your back using one of these programs 1-2 times a week. Perform 2 to 4 sets of 6-15 reps for each exercise. If possible, buy a weighting device, such as a special vest, and train with it to get better results from pull-ups. If you have questions or suggestions, leave them in the comments and share the material on social networks (this helps us a lot), good luck to everyone!

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How to pump your back on the horizontal bar

The key function in pull-ups is played by the back. In order to make her work as hard as possible, you need to keep your body level and rise without jerking. In addition, your elbows should be spread out to the sides. With this technique, you can very quickly pump up your entire back on the horizontal bar: lats, shoulder blades, and deltoids.

The technique of doing back pull-ups is quite primitive. The amplitude should be full, since at the end the arms or chest take the initiative more when it comes to reverse pull-ups. You can, of course, make small upward jerks and pump up your lats with such contractions, but this is far from the full range of possibilities. If, for example, you move your elbows forward, you will shift the emphasis to your arms and even your chest, although doing this on the horizontal bar is not very effective.

Top 6 pull-up options for back muscles

1. Grasp the bar with your fingers away from you.
2. Place your hands shoulder-width apart.
3. Spread your elbows to the sides.

1. Grab the bar with an overhand grip.
2. Place your hands narrower than shoulder width.
3. Spread your elbows as far apart as possible.

1. Grasp the bar with your fingers away from you.
2. Place your hands much wider than your shoulders, but without fanaticism (so as not to damage your hand).

1. Grasp the horizontal bar with an overhand grip.
2. Place your arms wider than your shoulders.
3. Pull yourself up in front of the horizontal bar, up to the back of your head.

1. Grasp the horizontal bar with one hand with a direct grip and the other with a reverse grip.
2. Stand so that the side pillars are in front of your face.
3. Pull yourself up first to one arm, then to the other.

1. Grab the horizontal bar with an overhand grip.
2. Place your hands shoulder-width apart.
3. Raise your body to a horizontal position.

You must keep your back and legs straight. Elbows should not bend, do not lift yourself with your arms. Don't sway when lifting. This is a great back exercise that can only be done on a pull-up bar or similar horizontal bar. It is very difficult to cope with it, but the effect is great. And also, this is an excellent transition exercise for workout or gymnastic elements.

Back training program on the horizontal bar

The advantage of this workout is that we will qualitatively pump up the back muscles, and also affect almost the rest of the body. Although pull-ups are much more difficult than push-ups, you can work here for a long time without becoming acidic due to the even use of muscles to distribute the load.

It is possible and recommended to pump your back on the horizontal bar every day. If your physical fitness is weak, then do the 3 to 1 complex, where the higher number is training. Daily exercise will be beneficial not so much in visual terms, but in personal sensations and physical functionality. One day a week is still worth resting. Just so as not to stress the body.

Rest between sets should be about 60-80 seconds.

• A faster pace will help enhance the calorie loss effect and is suitable for those people who want to lose weight. Not the most effective way, but it will help. In addition, it strengthens the body and the body, which works in stressful situations.
• For a regular weight training, you don't have to rush, but it's important to work at the same pace. Perform 2 circles. Between them, increase the rest to 120 seconds, which you use to stretch your muscles.

A set of exercises on the horizontal bar for the back:

The program does not specify a high number of repetitions. This tactic will work if you want to pump up a wide back on the horizontal bar or to maintain shape. This is quite enough if you practice daily or even every other day to notice a pleasant difference within a month. However, this will not make you physically stronger, at least not in the pull-up bar area. The fact is that the body cannot be trained to be ready for anything. Just because you do a lot of pull-ups doesn't mean you'll do a lot of push-ups. To become physically stronger, you need to constantly increase the number of repetitions or work with weights.

SportSovety.ru

Many people ask how to pump up their back on the horizontal bar and parallel bars, what exercises, methods, methods, tips and recommendations are there for this.
After all, anyone can, if they wish, build a wide, strong and voluminous back; the most important thing is not to injure it with incorrect exercises and approaches. Therefore, follow our advice in photos and videos or contact a trainer. In the article you will learn how you can pump up your back on the horizontal bar and parallel bars, what a set of exercises is, how to perform it correctly in practice and become stronger. Only the person who shows desire, perseverance and perseverance can pump up their back. Basically, many people give up without seeing the first result, but those who have achieved success have been patient and will continue to train until they achieve their goal. Find out: how to pump up your back with dumbbells at home.

Set a goal

To pump up your back on the horizontal bar and parallel bars, you need a specific goal, since without it you won’t even start training. Take a piece of paper and write your goal on it, if possible, attach to the goal a photo of the back that you want to pump up for yourself, so that you have an example and incentive, and set a date by which you need to achieve this goal.

Make a clear plan

To achieve your goal and pump up your back on the uneven bars and horizontal bar, you need to draw up a clear action plan and start working on your body, bringing it to the desired result. In your training plan, write down all the necessary exercises, sets, repetitions, time and schedule. Find out: how to pump up a girl’s back at home or in the gym.

Pull-ups on the horizontal bar

To pump up your back on the horizontal bar, you need to perform pull-ups on the horizontal bar with a narrow, wide and regular grip. To improve speed and strength, do fast pull-ups; for back mass and body power, do slow pull-ups. It is also useful to simply hang on a tunic for a while, do leg raises for the press and other exercises given on our website.

Dips

To pump up your back on parallel bars , you need to perform push-ups on narrow, wide and regular bars, not for speed, but for technique. If you need speed and strength in your back muscles, do push-ups quickly; if you need body mass and power, do push-ups slowly, building up your back muscles. In order for your back to get more load on the uneven bars, try to push up as hard as possible while leaning back, since bending forward will pump up your chest, not your back. Find out: how to pump up your back in the gym with a barbell.

Nutrition

To pump up your back on the horizontal bar and parallel bars, you also need to remember about proper and healthy nutrition. Eat healthy food rich in vitamins, do not overeat, eat according to the schedule at exactly the same time every day 3 times or 4-6, but in small portions. Eat meat, fish, cereals, vegetables, fruits, dairy products, and also drink 2 liters of clean water, without additives, per day.

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How to pump up the latissimus dorsi muscles on the horizontal bar

The best results come from wide-grip pull-ups.

The goal of the program: to pump up a wide back.

You can perform this exercise in 2 ways:

With this embodiment, the grip is as wide as possible; you need to reach for the bar with your chest, so you can increase the width and thickness of your back. Throughout the entire approach, each repetition should be smooth and without jerking. It's quality that matters here, not quantity.

This version of the exercise is also done with a wide grip, but is more designed to work on the width of the back muscles, but is not suitable for everyone. When pulling up, you need to put your head behind the bar and touch it with your shoulders. If you have poor shoulder mobility, it is best not to use this option.

1. Pull the body with muscle strength, without inertia;
2. Don't swing;
3. Rise without jerking, lower smoothly without throwing your body down;
4. Breathe correctly: exhale for effort, inhale for relaxation (do not hold your breath under any circumstances);
5. Be sure to warm up before training;
6. Regular training (2-3 per week), alternating with rest. Rest is the basis of recovery, recovery is the growth of your muscle mass;
7. The optimal number of repetitions and approaches (sets). You set the number of repetitions and approaches for yourself individually, depending on your capabilities. To achieve growth, you need to do 3-4 approaches, each with 8-12 repetitions;
8. Take rest between approaches, it is recommended to rest for 1.5-2 minutes.

Over time, your own body weight will be insufficient to stimulate muscle anabolism (muscle growth). You won't be able to create enough stress, then you can increase the number of repetitions or reduce the rest time between sets.

When your growth progress stops altogether or it becomes very easy for you, it’s time to start using additional weight that you can hang on your belt.

How to pump up your back on the horizontal bar

Arnold Schwarzenegger knew a lot about how to pump up back muscles and argued that it was impossible to build a wide back without doing pull-ups on a horizontal bar; his method was to perform 50 pull-ups in one back workout. It was necessary to perform a given volume of pull-ups in the number of approaches necessary to obtain a total figure of 50 pull-ups per workout. To train the muscle mass of the back, it was supposed to perform pull-ups with a wide grip behind the head and to the chest.

That is, if you can do pull-ups only 1 time, then your back workout using pull-ups will consist of 50 sets of 1 repetition, you can do 10 pull-ups, then you need to perform 5 sets of 10 repetitions, respectively.

Of course, this training method will not be equally effective for everyone, since in order to trigger the growth of the mass of a large muscle group, which is the back, it is necessary to ensure proper stress and progression of the load. The maximum effect for the growth of back muscles is achieved when working with heavy weights and an average number of repetitions per set, so when performing 6-10 repetitions per set, the maximum number of muscle fibers is activated, strength and muscle mass are developed.

Therefore, if your own weight is small and you can lightly pull yourself up 15-20 times, or even more, it is useless to talk about increasing back mass. Of course, in this mode you can provide yourself with a good relief of your back muscles, but nothing more. A high rep set or pump helps store glycogen and nutrients in the muscles, thereby influencing muscle recovery and growth. But such training can only bring tangible results in combination with working with heavy weights in 6-10 repetitions per set.

Then the question arises, how to pump up the back on the horizontal bar for those who do a lot of pull-ups and often?

The answer is simple - you need to do fewer and fewer pull-ups, but 6-10 times and with additional weights.

If we understand the pull-up technique, let's look at pull-up options for developing back muscles. The classic option for training the back has always been considered to be pull-ups with a wide grip on a horizontal bar behind the head or to the chest. This option really works perfectly on the latissimus dorsi muscles and is probably the best exercise of all that exists for developing the width of the back.

Everything would be fine, but this type of pull-up is extremely traumatic for the shoulder joints if you perform it with additional weight using the wrong technique, especially when doing it behind the head and jerking.

Few people know, but there are safe and equally effective options for weighted pull-ups for back training. We are talking about pull-ups to the chest with a narrow reverse grip; this technique allows you to use a lot of weight as a burden without the possibility of injury. Pull-ups to the chest with a narrow reverse grip when working with weights perfectly increase the overall mass of the back and develop its density and thickness.

Therefore, in our training complex for developing back muscles with pull-ups, we will use two variants of this exercise: wide-grip pull-ups to the chest and close-grip pull-ups to the chest. We specifically chose pull-ups to the chest as a more gentle option for the shoulder joints, in contrast to the option for the head.

Increase the strength of your back muscles!

Pull-ups have no equal in effectiveness and versatility among other exercises for the back muscles.

Pull-ups pump up your back like no other exercise, but a few sets won't build up an impressive wing. Below you will find a truly effective workout plan for pumping up your back.

Raising your body from a hanging position sounds simple, but is not practical for most people. Many basic exercises, such as squats or various forms of push-ups, for example, are found quite often in everyday life, which cannot be said about pull-ups. Even the most pumped-up weightlifters would rather lie under the barbell than climb onto the horizontal bar, because the latter is incredibly difficult to do. Don't be scared right away if you don't succeed the first time. In any case, you have to start somewhere.

To pump up your back and avoid back problems, which are common lately, start doing pull-ups on the horizontal bar right now for preventive purposes and to strengthen your back. This exercise can easily be included in any training plan.

Grip options

It's mostly up to you to decide how to grip the bar with your hands. Purely intuitively, people choose the straight grip that is most comfortable for them. It is worth changing the types of grip from time to time, which will allow the same muscles to work differently.

A narrower reverse grip, with the palms facing toward the shoulders, is used to work the arm muscles, especially the biceps. To pump up the latissimus dorsi muscles, use a wider, straight grip with your palms facing outward, this will allow you to pump up your broad back as quickly as possible. You can change and alternate grip types right during training, which is very useful so as not to overload only one muscle group.

Horizontal bar training for developing back muscles

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In the upper back there are trapezius muscles, which should not be overloaded unnecessarily, because pumping them over leads to narrowing of the shoulders. The main emphasis should be on the latissimus muscles.

There are several options for exercises that allow you to achieve a good effect, but the most effective way is to pump your back on the horizontal bar. For better results, let’s take a closer look at the technique and details.

Can a beginner or overweight person do pull-ups?

I first encountered a horizontal bar at the age of 15.
It was 1994. My gym buddy and I went to his dad's garage for a back workout. He went to the horizontal bar and did 25 wide-grip pull-ups. I was impressed! It's my turn. I jumped up, spread my arms wide on the bar, gathered my strength and... pulled myself up once. Impressive, right? My 5 sets of 1 rep each went completely unnoticed that day. However, instead of avoiding the horizontal bar, I decided to master the basics of this difficult exercise for me on the horizontal bar for the back, and later began to hone my skills.

To do many pull-ups in one approach, you need to have good strength and endurance. But the number of repetitions performed is not the most important thing in this exercise.

The main thing is to set realistic goals and achievable goals, especially in the initial stages, because lifting your own body weight is not so easy.

Beginners should try jumping pull-ups to begin with, because the working muscles are included in the training process precisely during the negative phase of the back exercise on the horizontal bar, namely lowering rather than lifting the body up. It is important not just to go down sharply, but to perform the negative phase slowly and with maximum muscle tension, which will also reduce the risk of injury.

If you can’t do it even once or just once, under no circumstances remove pull-ups from your training plan. Approaches with 1 repetition will eventually turn into 2 repetitions, and where 2 and three are not far away. You yourself will not notice how already 10 repetitions in one approach will seem like baby talk to you. My best result in one set was 37 wide-grip pull-ups. I can also do two pull-ups with an additional weight of 45 kg and 20 pull-ups with an additional weight of 11 kg. Inflating does not happen immediately. It took years of hard work to get such beautiful and powerful back muscles, but believe me, it's worth it.

Training program for pumping your back on the horizontal bar

This training plan is aimed at working the back muscles from all sides. The training will take approximately an hour. It includes pull-ups with a variety of grip variations and hand positions. Personally, I always aim to perform about 200 repetitions with minimal rest breaks. I usually rest for about 30-60 seconds.

For beginners, I recommend starting with a pull-up machine, rubber bands to help, or just placing a bench under your feet. There is nothing to be ashamed of - everyone has their own start.

And yet, how to pump up your back on the horizontal bar? Here's my personal training regimen.

Table of training on the horizontal bar in the form of a picture for downloading

Pump up your wings on the horizontal bar

The wings are the latissimus or are also called the large triangular muscles. They are located between the shoulders and lower back on both sides of your torso. You can pump them up yourself, but you won’t be able to do it without a horizontal bar, because... only it will give the best result.

Pull-ups with standard, wide, and narrow grip

To pump up your wings, choose one of the following pull-up options:

• regular grip pull-ups;
• wide grip pull-ups.

Pull-ups with a standard grip: the distance between the hands is equal to shoulder width or slightly more. The lift is performed with the shoulder blades brought together.

Pull-ups

Wide-grip pull-ups allow you to quickly pump up your back on the horizontal bar. You should have as much distance between your hands as possible. Reach towards your chest, not your chin. This is the only way you can use the latissimus muscles.

Wide grip pull-ups

One option for performing this exercise: place the bar behind your head and touch your shoulders at the maximum point. In this case, the middle part of the latissimus muscles . When performing the exercise, tilt your head slightly forward and straighten your back. When the number of repetitions increases to 12, start using additional weights.

Rocky pull-ups

An additional interesting variation of pull-ups can be Rocky pull-ups. Grasp the bar with a straight wide grip, bending at the waist. As you exhale, pull your torso up until the bar touches your sternum. Lower yourself and repeat the exercise, only now the bar should go behind your neck.

Rocky Pull-Ups

Lateral pull-ups

This exercise also allows you to pump up your back by creating additional effort due to a short static-dynamic load. Take the horizontal bar with a wide grip. Straighten your arms, move your torso back and arch your back. As you exhale, pull yourself up to your left arm. Leaning on your left hand, hold your body in this position for 3-5 seconds and begin to move smoothly (if possible) to the right. The horizontal bar should be at the level of the upper chest, the torso should be motionless. Complete the horizontal movement to the right and hold it until the maximum and burning sensation in the muscles. Return to the starting position. Now you can repeat the movement, leaning first on your right hand.