The widest back muscles are strength training.

Qualitatively to work out the latissimus muscles of a back it is difficult enough as the large muscle demands work with the big scales.

Like all other types of muscle development exercises, back exercises are performed in a complex. As a rule, the training of this group is combined with the development of pectoral muscles.

Do not rush to do the exercises daily, the effectiveness of the exercise does not increase. Periodicity of training - twice a week. Muscles should rest and regenerate.

Note that all exercises with free weights are traumatic, so they must be carried out strictly in accordance with the recommendations.

Do not forget about the warm-up before training and stretching at its end.

If your task is not only to strengthen, but also build muscle, follow the principles of nutrition. Before the start of training - a portion of carbohydrates. They will charge you with energy, and you will be able to exercise more effectively. At the end of classes - a portion of protein.

During the exercise, do not forget about the correct breathing. The exhalation is in the first phase of the movement, the breath in the second. Observe interruptions: between approaches up to one minute, between exercises of two to three minutes. Note that the general recommendations, how to swing the latissimus muscles of the back, do not differ from the rest of the advice on strength training.

The basic basic exercises, which involve the widest muscles of the back - this is the deadlift in the simulator, the rod of the rod to the stomach in the slope, the pull of dumbbells in rest on the bench. In addition, you can recommend pull-ups and push-ups.

How to pump the latissimus muscles of the back, working with free weight

Recall that the free weights are called a barbell and dumbbells. Bodybuilders, not without reason, believe that exercises with free weight are more effective than those that are performed on the simulator.

Barbell. Draft in slope

When performing this exercise, the latissimus muscles of the back, rhomboid and trapezium upper and lower are involved.

In the initial position, the legs are at the width of the shoulders, slightly bent at the knees. The feet are parallel to each other.

Grab the top from the bar so that the distance between the palms is slightly wider than the shoulders. On straight hands, raise the bar with the force of the body.

Torsus slightly tilt forward, raise your chin and bend the lower back. Slowly pull the bar to the center of the abdomen and also slowly unbend your arms, lowering the bar. Do not bend your elbows to the sides. Otherwise, the muscles will turn on. Use only the back and shoulders, feel how the blades move.
During exercise, the torso, head and legs remain fixed. The larger the amplitude, the higher the efficiency of the exercise. Try to keep your elbows at the end point of your climb out of the line of your back.

Dumbbells. Thrust thrust on horizontal bench

Lean on a bench with a bent leg, so that the leg lies on the bench, and the thigh is perpendicular to it. Without bending your hand, lean on the edge of the bench. The right leg is on the floor. The body is tilted forward to the "parallel bench" position. Keep your back straight when doing the exercise. In the left hand, take the dumbbell with the palm of your hand inward and slowly raise it to your waist. Try to keep your hand pressed to the body, at the top point the elbow rises just above the line of the back. The body remains motionless throughout the exercise, the head is raised. Concentrate on the back muscles, try not to use your hands.

Pulling on uneven bars

One of the popular exercises recommended for working out the widest muscles is the usual pull-up. The exercise is performed by a wide grip. Pull your chin to the crossbar.

Stretch for the muscles of the back

Standing straight, raise your hands and connect them to the lock. Stretch your whole body, not lifting your feet off the floor.

Another version of the extension is at the Swedish wall. Cross your legs and, with both hands on the crossbar, bend your whole body. In this position, hold for one minute. Repeat the approach on the other side.

Do not forget also that the curriculum needs to be changed every two months. Alternate work with large and small weight, the number of sets and the number of repetitions, so that the muscles do not have time to adapt to monotonous exercises.