Broad back: 6 tricks to develop back muscles

The coach reveals how some simple attitudes can enhance training and, consequently, muscle development

stay with the broad back usually it is not one of the first objectives of those who enter the gym. Men generally want to develop their arms, shoulders and chest. While women usually pay more attention to the lower limbs, such as the glutes and quadriceps, for example.

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But after a certain period of training, those who understand the importance of having a broad back will naturally have a faster overall development in the gym. And the reason is very simple: your silhouette becomes more aesthetic.

With a wide back, automatically, the waist appears proportionally thinner. But, in addition, strengthening the muscles of the back of the torso is essential to maintain a balance of strength, avoiding pain, discomfort and even injury.

Therefore, with the help of the coach and sports consultant, Leander Twin, we have separated six simple and effective methods for you to develop your lats faster and, in this way, have a broad back. Watch:

How to develop a broad back

1. Focus on width. “The vertical pulls (top to bottom) help a lot with the width of the backrest, and that’s a big factor in the aesthetics of this region,” says Twin.

2. But don’t forget the thickness. “Many of my students focus only on width and the back doesn’t have the tortoiseshell look. So always do rowing exercises as well,” she advises.

3. Prioritize the wide rear. “When you want to focus on a particular muscle, one of the techniques that will work the most is to work the area you want to focus on twice a week and the rest once a week. Be very careful about breaking your back by training like this. so as not to conflict with the other synergists. In other words, it is useful to train the biceps together with the lats and the traps with the other lats, so that all the synergistic muscles have their rest”, explains the trainer.

Every detail matters

4. Pay attention to the lumbar area. “One thing that is often overlooked in training is the erector spinae muscles or, simply, the hypertrophy that can occur in the lower back: lumbar extension, deadlift and stiffness. These are all very important exercises,” says the specialist.

5-Advice can help you. “If your grip opens during an exercise, you can temporarily use a tool used by bodybuilders called a strep. It works very well for increasing the amount of tension in your back when it is limited by lack of grip strength. Of course, you also need to try to solve this problem of the footprint”, underlines the professor.

6 – Always pull with the shoulder blades. “Maybe it’s a very difficult technique, which takes months and years to perfect, but always try to think about shooting with the scapulae, with the lats. During training, don’t imagine that the force comes from the arm, but from the back it seems very silly , but thinking about the back in a workout helps in motor activation and helps to become aware of what really matters in that moment”, concludes Twin.

In addition to your back, here’s how to speed up shoulder muscle growth:

Source: Terra

Ben

Ben Stock is a lifestyle journalist and author at Gossipify. He writes about topics such as health, wellness, travel, food and home decor. He provides practical advice and inspiration to improve well-being, keeps readers up to date with latest lifestyle news and trends, known for his engaging writing style, in-depth analysis and unique perspectives.