These muscle tissues are superficial, they occupy almost the entire lower dorsal part. The upper tufts of such muscles are partially covered by a trapezius muscle. They participate in bringing the human shoulder to the body, rotate the arm and pull the arm back. For the widest dorsal muscles, you can do exercises in the pool , at home or on the horizontal bars.
Simple exercises for the widest dorsal muscles
Various exercises for the wide back will tell you how to maximize your back pressure:
- One of the most suitable exercises for the widest dorsal muscles is regular pull-ups, which have incredible potential, because their value lies in the following - they use a variety of muscle groups as basic exercises. Nevertheless, these loads remain very heavy exercises. After them, the appearance of muscle pain is not excluded. If you have a bar or a bar, then such exercises for the widest back muscles can be performed at home. In order to properly and effectively perform pull-ups, hang on the crossbar, hands at this time are in a relaxed and straightened state, and then start pulling.
- The traction of vertical blocks is an accented and easy exercise. Position yourself on the seat so that the top equipment and vultures are installed in front of the chest. In the initial position, the shoulders must be raised, and the arms and body fully straightened, rest your feet, and with the seat and special rollers, fix the hips. Its craving is to begin with the fact that it will be necessary to reduce the shoulder blades, then the elbows will pick up this movement. Pause when you reach the level of the shoulders, then return the neck back.
Physical loads for the widest muscles using equipment
- To exercises for the widest dorsal muscles with dumbbells it is possible to carry loads with dumbbells in an inclination. The torso is parallel to the floor, the knees are slightly bent, the back is slightly bent. Dumbbells should be on the width of the shoulders. Take off the shoulder blades, and pull the dumbbells to the abdomen along the arc. Also in this exercise, hands with dumbbells can be planted in the sides.
- Gantry thrust with one hand. Put your feet together, the dumbbell is in your right hand, your left knee is on the bench. Lean forward, knee slightly bend, with your left hand rest on the bench. When pulling equipment up, hold it at the highest point of elevation. Exhale and lower the equipment.
- Thrust to the belt on horizontal blocks. This exercise concentrates on the lower dorsal part of the entire load. For an effective version, the use of bifurcated handles is used, which allow to keep the brush only in parallel. Rest your feet on a special platform, legs bend, now grab the handles and bend over. Gradually straighten the chest. Both hands must be straight. Take your elbows and shoulders behind your back. Take the handle to the abdomen and return the handle to the initial state. Keep your elbows slipping along your sides and not moving forward.
- Another effective exercise is pullover on the block. Such physical loads are used to make out the widest back muscles, as well as some pectoral muscles. It is best to use relatively light weight, since very heavy weight will reduce the level of stress on the latissimus muscles. Take the handle of the rope simulator with the usual grip and carry the thrust towards the hips, down. In this case, the shoulders remain in place without movement, and the arms move around the circumference. Any downward movement should be performed on exhalation.
