How to pump your back on the horizontal bar
The key function in pull-ups is played by the back. In order to make her work as hard as possible, you need to keep your body level and rise without jerking. In addition, your elbows should be spread out to the sides. With this technique, you can very quickly pump up your entire back on the horizontal bar: lats, shoulder blades, and deltoids.
The wider the grip, the greater the load on the back.
The technique of doing back pull-ups is quite primitive. The amplitude should be full, since at the end the arms or chest take the initiative more when it comes to reverse pull-ups. You can, of course, make small upward jerks and pump up your lats with such contractions, but this is far from the full range of possibilities. If, for example, you move your elbows forward, you will shift the emphasis to your arms and even your chest, although doing this on the horizontal bar is not very effective.
And also read, is it possible to pump your chest on the horizontal bar →
When not to exercise on the horizontal bar
If there are any pathological processes in the spine, you should consult a doctor before exercising. Because some exercises can cause complications and worsen the patient's condition. You cannot exercise on the bar if you have an intervertebral hernia, even if it has just begun to develop. Osteochondrosis is not a contraindication for such exercises, but only a doctor can choose those that will be beneficial.
Exercises on the crossbar are contraindicated for any degree of scoliosis. Lateral curvature of the spine can increase with strength exercises and even with normal hanging. With lordosis and kyphosis, you cannot bend in the direction of the curvature.
You can only exercise during the period of remission. No exercise should be performed if it causes back pain.
Back training program on the horizontal bar
The advantage of this workout is that we will qualitatively pump up the back muscles, and also affect almost the rest of the body. Although pull-ups are much more difficult than push-ups, you can work here for a long time without becoming acidic due to the even use of muscles to distribute the load.
It is possible and recommended to pump your back on the horizontal bar every day. If your physical fitness is weak, then do the 3 to 1 complex, where the higher number is training. Daily exercise will be beneficial not so much in visual terms, but in personal sensations and physical functionality. One day a week is still worth resting. Just so as not to stress the body.
If you work a lot or have chronic problems with mood and health, then it is better to switch to 3 training days and 1 day off. Otherwise, there may be more problems than advantages.
Rest between sets should be about 60-80 seconds.
- A faster pace will help enhance the calorie loss effect and is suitable for those people who want to lose weight . Not the most effective way, but it will help. In addition, it strengthens the body and the body, which works in stressful situations.
- For a regular weight training, you don't have to rush, but it's important to work at the same pace. Perform 2 circles. Between them, increase the rest to 120 seconds, which you use to stretch your muscles.
A set of exercises on the horizontal bar for the back:
- Standard pull-ups (10 times).
- Wide grip pull-ups (7 times).
- Narrow pull-ups (10 times).
- Pull-ups behind the back (7 times).
- Commando pull-ups (10 times).
- Raising the body to the horizon (7 times).
The program does not specify a high number of repetitions. This tactic will work if you want to pump up a wide back on the horizontal bar or to maintain shape. This is quite enough if you practice daily or even every other day to notice a pleasant difference within a month. However, this will not make you physically stronger, at least not in the pull-up bar area. The fact is that the body cannot be trained to be ready for anything. Just because you do a lot of pull-ups doesn't mean you'll do a lot of push-ups. To become physically stronger, you need to constantly increase the number of repetitions or work with weights.
Exercise technique
On the horizontal bar, exercises are performed for the lower back, for the lats, and for the legs. Most classes are aimed at strengthening or stretching the back.
Classical technique
To build up your back muscles, you need to start by choosing your grip width.
Choose a grip and the distance between your hands, take the desired position on the apparatus - from a support or a jump. It is better for a beginner to stand on a support. Legs slightly bent at the knees, arms at the elbows. Full straightening of the joints is not allowed.
Stabilize the situation. After the athlete stops swinging, he brings his shoulder blades together and thereby spreads his shoulders.
Perform a pull-up: straining your arms and back, lift your body with your chest to the bar. The movement is performed along an arcuate path, as if in a semicircle - the chest touches the crossbar only at the last moment. The end point is best considered to be the chin above the bar.
After touching, the body also falls down along an arcuate path.
Lowering requires just as much control as lifting. It is better for a beginner not to go down to a “dead hang” - with full extension of the elbow and shoulder joints. This requires excessive effort on the next lift and puts more stress on the tendons.
Types of pull-ups
Wide grip pull-ups
Exercises for the back muscles on the horizontal bar and uneven bars are difficult to perform. For a beginner, it’s better to start with the lighter version and learn how to do pull-ups on the lower bar. As the muscles of the back and arms develop, they move to a high bar and use different grip options.
- The lower bar is used to train correct technique. This is relevant for both men and girls. Perform the exercise on a horizontal bar or on a squat rack. Starting position: positioned so that the bar rests approximately on the chest, the bar is held with a reverse grip, the legs touch the ground with the heels. The body is placed at an angle of 45 degrees. The back is straight, do not allow sagging. Perform pull-ups at maximum amplitude. The chest touches the bar and lowers as slowly as possible: in a negative movement, the back muscles work more actively.
- The next stage is pulling from a support or other device - a belt loop, rubber. In this case, the body weight is partially absorbed by the elastic band. The amplitude is incomplete. This is a useful option for training technique and pumping up your hands.
- Pull-ups with different grips. There are 3 options. Each of them is useful in its own way. Medium grip is standard. Place your hands on the bar at shoulder width or slightly wider. The back is straight and level, but bends during execution, the legs are bent at the knees. Usually the legs are crossed - this makes the exercise easier. This is the most comfortable position for pulling up, as all muscles work evenly. Narrow grip - hands at a short distance from each other, trains the lower part of the latissimus and biceps. If you have poor stretching, a narrow grip may be more comfortable. Wide – arms stand as wide as possible, emphasis is placed on the trapezius and rear deltoids.
- Military pull-ups - the hands are placed side by side along the bar. When lifting, the athlete strongly bends his back and moves his head to the side.
Reverse grip pull-ups
Exercises can be made more difficult by changing technique. A reverse grip - palms away from you - transfers the load to the upper back and arms. The extra weight also increases the load. A good option is to pull yourself up by the head: in this case, the bars are touched not by the chest, but by the back. The head is tilted slightly to prevent injury.
At first, all exercises are performed only with a straight grip - palms facing you. The reverse grip is more difficult and inaccessible to beginners.
Pull-ups on parallel bars are also a more complicated version. The load here is transferred to the pectoral muscles, triceps, and anterior deltoids. The abdominal muscles are also involved. The athlete holds himself on the uneven bars, resting with his palms. Then he lowers himself, bending his elbows. Returns to the starting position, straightening your arms as much as possible.
The option on rings is even more difficult, since it is an unstable support.
Back exercises
Use the following exercises to give your back a strong shape:
- Close grip pull-ups;
- Pull-ups with inverted shoulders;
- Exit by force;
- Wide grip pull-ups.
All these exercises are actively used by all workout athletes; as for bodybuilders, they all use wide-grip pull-ups, this is the exercise that broadens the back the fastest. It is worth saying that to increase the volume of your back, there is no need to pull yourself up by touching the bar with your chin; It is enough just to touch it with the top of your head.
From all that has been said above, only one conclusion can be drawn - in order to become the owner of a powerful back, you can use a horizontal bar in your training. Remember to concentrate on performing the exercise and contracting the muscles. Good luck!
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Basic pull-up technique
Pull-ups on a horizontal bar for the back are loved by people with a straight spine. This is due not only to the fact that it is much more beautiful from the outside, but also because it is less traumatic when performing exercises. So that you can easily control your back during such work, do not listen to advisers who tell you that you need to reach the bar with your chin or nose.
This position will help you keep your back straight when you try to touch your chest to the horizontal bar. There is no need to exactly come into contact with the crossbar at the top point, your task is to imagine this vector. The body, naturally, in this position will lean back slightly, and the lower back will bend. This will be the very physiological pose that will allow you to maintain a healthy back for many years and will not interfere with building powerful muscles.
Pay attention to the movement of your elbow joints. Ideally, you want your elbows to point back.
That is, when doing a back tightening exercise, you are not thinking about how your wrists or forearms are working, but about how you are pulling your elbows towards your back.
Having learned pull-ups for the back, you, my tireless readers and swingers, will achieve your longed-for dream - get an excellent back with a V-shaped silhouette.
Sports exercises and tips in pictures and videos
Anyone who wants to have a beautiful and inflated lower back should know how to pump up their lower back at home or on a horizontal bar. Because without exercise you won’t be able to achieve the best results. Lower back exercises are actually easy, but require regular exercise and proper nutrition.
All you need to start with is motivation, decide what results and why you want to achieve. This energy and desire will always help you when you want to quit training halfway towards your goal.
https://youtube.com/watch?v=aP8EOhmg4QM
Set goals and achieve them, but remember about health and proper diet and exercise.
Since overload also harms human health, you need to decide on the measure that you will observe, gradually increasing the load with the arrival of new strength, endurance and energy. Find out: how to pump up your lower back muscles at home.
How to pump up your lower back at home
Of course, you don't need to go to the gym to pump up your lower back, although it's much faster there. But even at home there is a whole range of exercises necessary for the lower back that will effectively and safely allow you to achieve results.
At home, it is advisable to pump your lower back every other day to give it some rest and not overload it, so as not to harm your health.
Work your lower back slowly for the first time, gradually increasing the load.
Make a plan and schedule for training every other day at the same time, following your diet and exercise routine. And also, knowing immediately what exercises you will perform and in what sequence.
How to pump up your lower back on the horizontal bar
Of course, to pump up your lower back on the horizontal bar, you can install it at home. But if this is not possible, then you can easily find or make a horizontal bar on the street.
Exercises for the lower back on the horizontal bar do not require heavy loads; they simply do not need to be done for health reasons.
First you need to develop the correct technique, and only then increase the load.
The problem is that often incorrect exercises lead to various injuries and poor health. Therefore, watch how you need to properly pump your lower back muscles and follow this example until you get used to training this way and develop a certain training technique. Find out what there are: exercises for the lower back.
Exercises on how to pump up your lower back at home or on a horizontal bar
Bend the torso forward. Take a lightly weighted barbell or a simple stick and bend your torso, keeping your back straight. Lower and rise slowly, fixing the load. Don't lift too much weight at first.
Squats with dumbbells. You can also do simple squats, but using dumbbells. Try to do squats not quickly as usual, but slowly, trying to put the load not on your legs, but on your spine.
Pull-ups on the bar. You need to pull yourself up not as usual, with your chin touching the bar, but on the contrary, pulling up the back of your neck and back. This exercise is the most effective for pumping up your lower back on the horizontal bar or at home. Find out what it is: gymnastics for the lower back.
Recommendations on how to pump up your lower back at home and on the horizontal bar
Don’t come up with complicated exercises for your lower back, especially with heavy weights. Start developing your technique.
Do small loads at first, gradually increasing them.
Remember to eat 3 times a day, exercise 2 hours after meals. Drink more water and try to eat all the healthiest foods, fish - 2 times a week, meat - every other day.
Always motivate yourself before training and set specific goals.
Very often you can see exercises on the horizontal bar in the list of exercises among athletes and bodybuilders. Thanks to the horizontal bar, you can pump up the muscles in your arms and back. The result of daily exercise will be a strong muscle corset and a beautiful figure. In addition to appearance, the direct effect on your spine is also taken into account. For example, regular exercise helps prevent possible back diseases. With low mobility, the space between the vertebrae is significantly reduced, which becomes the cause of back diseases. As a preventive measure, you need to do stretching. The horizontal bar will be especially useful for the spine if you have problems with it. But before you start exercising, there are rules that you should familiarize yourself with.
