You will need
  • The crossbar;
  • - rod;
  • - T-neck;
  • sports form.
Pull up wide grip hands on the bar. This is a basic exercise for the study of the upper back. So, a wide grip and placing your hands top grip a chin-up bar. Hang on it after a pull, trying to touch the top of the chest crossbar. Hold for a split second at the top, then return to the starting position.
Do traction rod to tilt. This exercise will help you create tight muscles in the upper part of your back. Although it does not impact properly on the lower back. Do it in the following way. Stand in front of the bar, slightly spread your legs and take the ball grip at the top. Slightly bend your knees, give forward, as long as your case is almost parallel to the floor. Keep your back straight, raise your head and lift the barbell off the floor and hold it at arm's length approximately at the level of the ankle. Using only your back muscles, pull the shell upwards, until it touches the abdominal. Controlling the movement, lower the barbell to the starting position and start to do next time.
Learn to pull on a t-neck. This effective exercise helps to build muscle mass and strength external and middle back. Stand on the block, spread a little legs and bend them at the knees. Grasp the T-grip neck top of hands. Straighten your legs and lean forward about 45 degrees. In this position, pull the shell up to touch his chest. After the lower rod is also at arm's length, not allowing to touch her to the floor.
Perform a deadlift barbell. About this exercise is worth mentioning separately because it is the main and the most difficult to build mass and strength. It directly affect the development of the back muscles, especially in the lower part. So, go to the bar, which lies on the floor. Bend your knees, give forward and medium grip grip the fretboard. Both hands should be on top. Keep your backs straight to avoid undue stress and injury. Give initial acceleration of the legs and start moving up. Viprasys with barbell until you are standing straight. Then straighten your chest and slightly pull your shoulders back. When lowering the barbell, bend your knees and lean slightly forward to lower the barbell.