Back training program

For the back to be muscular in a harmonious way, it is necessary to modify the angles of attack on the different muscles. This back bodybuilding program mixes vertical, 45°, horizontal work and mono and polyarticular exercises to mobilize these muscle groups.

Here is the ideal back bodybuilding program, planned by our coach, to integrate into your bodybuilding sessions.

Need a coach to develop your back?

6 exercises for this back program

Vertical tractions or vertical pullings with the high pulley in front or behind the neck in a wide grip: 6 pyramidal series 15/12/10/8/10/12 repetitions.

        OR

• Pull-ups on the horizontal bar in pronation or supination, wide grip or tight grip: 4 sets of 8 to 12 repetitions, adjusting with weight if necessary.

• Deadlifts: 4 sets of 8 to 12 repetitions.

• Horizontal pulls (or horizontal pull) neutral grip medium width: 4 sets of 8 to 12 repetitions.

• Rowing with a bar or with a dumbbell: 4 sets of 8 to 12 repetitions.

• Push down with outstretched arms in pronation medium grip: 4 sets of 15 repetitions.

6 The 4 tips for success

• For these bodybuilding exercises, perform all movements in their maximum amplitude.

• Keep your chest open on each exercise.
• Remember to always be sheathed.
• Maintain the initial angle (back position) throughout the exercise.

Conclusion

For a good back musculature, you must integrate into your back bodybuilding program for the volume of exercises that solicit the back from different angles. Since the back muscles are active over almost 180°, it is essential to work them in multiple postures. It is the angle described by the bust in relation to the load and the position of the hands (pronation / supination) which determines the area worked. For back muscle training, this program complements a shoulder program. Respect the rest times so as not to overtrain your muscles.