We often see fanatical visitors of the gym with the goal to gain more muscle mass and strength. Not surprisingly, sports/fitness has many positive effects on the human body and is a great way to achieve this goal. But what are the best exercises for creating a big and strong back? Especially for you we have made an overview with the best exercises to make your back big and strong. The muscle that is mainly responsible for the width of your back is the latissimus dorsi muscle. This muscle begins at the pelvis and along the spine, and goes from here to the upper arm. To create thickness in the back we need the rhomboid muscle, trapezius muscle (descendens, transversus and ascendens) and the teres major muscle.
With a pull-up, all the previously mentioned muscles are trained in one exercise. Super convenient! This exercise will increase both muscle mass and muscle strength, when the right conditions are met of course. Despite the fact that the pull-up can be a very effective exercise to add to your training, performing a good pull-up is not that simple. Because pull-ups can be very difficult for a beginning athlete, you can build it up by starting with assisted pull-ups or the lat pulldown with a wide handle. Performing a negative pull-up can also help you become stronger. If you want to perform the pull-up, it is important to use a proper technique. Therefore, make sure that you start from a fully extended position. From here, you start by placing your shoulder blades down and back, followed by pulling your own body up. The movement ends when your chin rises above the bar. Make sure that the movement is performed in a controlled manner and that you provide a slight stretch in your back when returning to the starting position.
2. Cable row:
The cable row can be found in almost every (split) schedule. It is an exercise to train the latissimus dorsi, teres major, rhomboideus, trapezius, rear part of the shoulders, biceps and back extensors. A whole mountain of active muscles! The standard version of the cable row starts with the arms extended and the back in a neutral position. You may even feel some stretch on the back side. From here, the handle is moved towards the body, ending with the handle in line with the cable. In the last part of your movement, you're really going to be looking for that extra muscle tension. So make sure the shoulder blades are moving towards each other in the end of the pulling motion. If you want to put a little more emphasis on the mid-back instead of the latissimus dorsi, you can choose to perform the rowing motion with the arms horizontal. Ruben, there is no consensus on how the lats should be countered in the endrange.
honor provides a slight stretch in the back.
3. Lat pulldown:
The lat pulldown is an exercise that almost everyone who has ever done strength training has had reflected in their workout at some point. It is an exercise that, as the name implies, is suitable for training the latissimus dorsi muscle (broad back muscle). The most effective exercise is performed with the palms facing outward (pronation position), pulling the bar towards the chest. Pulling the bar to the chest provides more activation than pulling the bar behind the head, towards the neck. The width of the handle (close grip or wide grip) does not seem to make a difference in activation of the latissimus dorsi muscle. So, do what you feel comfortable with.
In addition to performing the above exercises It is important to realize that it is not just about choosing the right exercise. To get results, several factors are important. For example, you need to pay attention to your posture, movement speed, and training frequency. In addition to these aspects food and sleep of course also essential for recovery and muscle building! Research has shown that when we mainly want to focus on increasing strength, it is efficient to train with heavy weights and therefore on a higher percentage of your 1RM (repetition maximum). If you mainly want to go for hypertrophy (muscle growth) a heavy load seems to be less important. You stimulate muscle growth by training between 1 and 30 repetitions, with an appropriate weight of course. Practice shows that the average gym owner wants something from both.