Build up of the back muscles through equipment training | Build up back muscles

Build up of the back muscles through equipment training

An effective back training to build up the back muscles can be done with or without equipment. Different training approaches are in the foreground. Exercises without equipment are mainly aimed at stabilizing the back muscles.

If you train with equipment, the back muscles are strengthened and can exercise more strength. In the following some exercises with machines are presented, which can be done in any gym or by some physiotherapists. In the beginning it is important to get advice from trained personnel.

At least at the beginning it is useful to have a training plan to orientate yourself. This is important in order to avoid overloading the back muscles as well as insufficient strain on the muscles. A good exercise for training the lower back muscles is hyperextension training.

A stable lower back musculature is especially important to avoid herniated discs and back pain.In hyperextension, you lie down on a device at an angle of about 40 degrees, with only your legs and hips resting on the device. The upper body is therefore freely movable. Now cross your arms in front of your upper body and lower it slowly down.

It is important to make sure that the upper body is under tension. Then lift the upper part of the body back to the starting position. For beginners this exercise can be very difficult at first, so that only a few repetitions per set can be achieved.

This is normal, as the lower back muscles are only slightly strained in everyday life. However, with regular training, success can be achieved quickly. Another back exercise that is also suitable for beginners is rowing on a rope pull.

You sit down in an upright position at a machine and with both hands grasp a handle with weights hanging from it stretched over a rope. Then pull the handle calmly and coordinated to the chest. You should make sure that your back remains straight even under load.

This exercise mainly trains the upper back and shoulder muscles. The classic back exercises with machines also include the chin-up as well as the cross lifting and the latissimus pull. However, these exercises are more for advanced athletes and should only be started after a few weeks of training.