15 Best Bodybuilding exercises for Dorsals

The backs, or back muscles, are essential not only for the aesthetic of the body, but also for sports performance, posture and general stability. A well -developed back contributes to a balanced silhouette, improves resistance and helps prevent injuries, in particular back pain.

Strengthening this area is particularly important for those who spend long hours sitting, as this can compensate for an inadequate posture.

Here is a selection of the 15 best bodybuilding exercises to tone and strengthen your dorsals, with practical advice to maximize their efficiency.

Whether you are a beginner or advanced, these exercises will help you achieve your muscle strengthening objectives by optimizing training.

Here is a detailed selection of the best 15 exercises to tone and strengthen the buttocks, accompanied by tips and variants to maximize the results.

In this article, we present the 15 best bodybuilding exercises to develop the back, accompanied by practical tips to maximize their efficiency.

Back muscles?

The rear is one of the most important parts of the human body, both in terms of the aesthetic functional level. A well -developed back does not only improve your physical appearance, but also plays a crucial role in posture and general health.

Back muscles

Anatomy on the back

The trapeze: This trapezoid muscle extends from the base of the skull in the center of the back and is divided into three parts: higher, medium and lower.

Trapping muscle

The Grand Dorsal: It is the largest muscle of the back, which extends from the thoracic region to the humerus.

The Grand Dorsal

The rhombid: Located among the shoulder blades, the rhombid helps to stabilize and withdraw the scapules.

The Romboid: Bodybuilding

The erector of the spine: This muscle chain runs along the spine and is divided into three columns: Ilio-Costal, Longissimus and Spinalis.

Erectors of the spine

15 best exercises for dorsal

Traction: bodybuilding

Traction It is a fundamental exercise that can transform your training routine and help you achieve your bodybuilding goals.

That you are beginner OR Confirmed athleteThis exercise offers a multitude of benefits, ranging from muscle strengthening to improving posture.

Traction

Strict traction in pronation: bodybuilding

The close traction in the pronation is a fundamental exercise in the field of bodybuilding, particularly appreciated for its effectiveness in targeting the back muscles. This exercise, which uses body weight as resistance, is ideal for strengthening the upper body by improving functional resistance.

Strict traction in pronation: bodybuilding

SUPPLYING TRAINING: Bodybuilding

The traction taken the supination is a fundamental exercise in the field of bodybuilding, particularly appreciated for its effectiveness in the development of the back, biceps and forearms.

SUPPLYING TRAINING: Bodybuilding

Convergent machine traction: bodybuilding

Bodybuilding is often perceived as a scattered course of pitfalls, but it can also be very rewarding. Among the numerous exercises available, the traction of the convergent machine is distinguished by its effectiveness and its ability to hit different muscle groups.

Convergent machine traction: bodybuilding

Pull up with the upper pulley: bodybuilding

The track standing in the upper pulley is an often neglected bodybuilding exercise, but which deserves a place of choice in the driving routine. This exercise mainly requires the muscles of the shoulder, shoulders and chest, offering a complete job for the upper part of the body.

Pull up with the upper pulley: bodybuilding

Machine sweater above: bodybuilding

The machine sitting in the machine is an often neglected exercise, but it deserves a place of choice in the bodybuilding routine. Whether you want to develop your back, your bibs or even the trunk, the machine sweater is an excellent choice.

Machine sweater above: bodybuilding

Holved leg raised: bars or dumbbells

The revolt of the land’s legs is a fundamental exercise in the field of bodybuilding. Essential to strengthen the rear chain, mainly aims at the rear muscles of the thigh, the buttocks and the back muscles.

Holved leg raised: bars or dumbbells

Sul Earth raised with bar – bodybuilding

The revolt of the land of Sumo is an emblematic variant of the lifting of the traditional earth, particularly popular between bodybuilding and strength enthusiasts.

Sul Earth raised with bar – bodybuilding

Earth raised with bar – bodybuilding

The revolt of the earth is one of the most fundamental and effective exercises in bodybuilding. Often considered the king of force movements, requires several muscle groups and offers many advantages.

Earth raised with bar – bodybuilding

Superman au sol

In the dynamic world of bodybuilding and fitness, effective exercises are essential to achieve health and physical conditions. Among these exercises, the Superman on the ground stands out for its simplicity, its accessibility and its multiple benefits.

Superman au sol

The Broad Draw – Bodybuilding

Among the fundamental movements, breast printing is distinguished as a must for those who try to develop the muscles of the upper body. This exercise, often neglected in favor of push exercises, deserves particular attention.

Council of the coach: The Broad Draw

Sweatening sweater: bodybuilding

The sweater with dumbbells is an often underestimated exercise, but it deserves a place of choice in the routine of bodybuilding. Not only strengthens the upper part of the body, but also improves flexibility and posture.

Sweatening sweater: bodybuilding

Rear stretching – Bodybuilding

Importance extends And how to integrate them effectively into the driving routine.

Extends

Gat and Cow Stretch

Gatto and cow’s stretching, also known as “cat tray” in English, is a yoga exercise that combines two fluid movements to promote the flexibility and mobility of the spine.

Gat and Cow Stretch

Conclusion

By integrating these 15 targeted exercises for the spine in the driving routine, not only can you improve the aesthetic aspect of this area, but also strengthen your body as a whole. Well, the developed backs play a key role in sports performance, balance and stability, while contributing to preventing lesions, especially in the upper part of the back.

It is essential to vary the movements and adapt the exercises to your physical form level to guarantee constant progress. Do not forget the importance of the heat -Up before each session and stretch after training to promote recovery. In addition, a balanced diet and good hydration are essential to support your efforts.

Stay to listen to your body and regulate your program based on your feelings. Regularly, patience and good technique, you will see significant changes in the strength and definition of thorns, benefiting from better performance in your daily and sporting activities.

It starts today and engaged on the path of a stronger and toned body.

Further tips for effective training:

1 – Adequate heating : Before starting the session, take the time to warm up well. Mobility exercises for ankles and legs can help prevent injuries.

2 – Rest and recovery : As with any muscle group, recovery is essential. Rested between the sessions to allow the muscles to reconstruct and strengthen.

3 – Nutrition : A balanced diet rich in protein is crucial for muscle recovery. Remember to include protein sources, such as meat, fish, eggs and legumes in your diet.

4 – Hydration : Remains well hydrated before, during and after training. Hydration plays a key role in muscle performance and recovery.

5 – Variation in training : To avoid boredom and tray, he regularly varies the exercises and routine. This may include changes in the series number, evidence or even integration of pliometric exercises to increase your power.

6 – Listen to your body : If you feel an unusual pain, stop and consult a health professional if necessary. It is important to differentiate normal muscle pain from what could indicate an injury.

By integrating these 15 targeted exercises for the spine in the driving routine, not only can you improve the aesthetic aspect of this area, but also strengthen your body as a whole. A well -developed back plays a key role in sports performance, balance and stability, helping to prevent injuries, especially in the upper back. A strong back is not only essential for athletes, but also for anyone who wants to maintain good health and high quality of life.

It is essential to diversify your exercises to solicit all the muscles of the back, such as the trapeze, the large dorsal and rhomboids. Each muscle has a specific role and a balanced training allows to obtain harmonious development. For example, the traction exercises work mainly on the large back, while the prints and fleas require the muscles of the upper back and stabilize the shoulder blades. By targeting these different areas, you will avoid muscle imbalances that can cause pain and injury.

The regularity and technique are essential to make the most of your sessions. Make sure to make each movement with the right shape to maximize the benefits and minimize the risk of injury. Do not hesitate to regulate the intensity and repetitions based on your level, whether you are a beginner or experience. Every effort counts and contributes to your progress; Do not underestimate the small steps you make to your goals.

Also, do not forget to incorporate stretching sessions to maintain back flexibility. Stretching, such as the stretching of cats and cow, allows you to release accumulated tensions and improve the mobility of the spine. This is particularly important if you spend long hours sitting, as it can cause rigidity and pain.

Finally, for the support adapted to your specific needs, do not hesitate to consult the resources available in your sports halls wistropa1. Whether it’s advice from experts, personalized training programs or nutritional advice, these tools can significantly improve your experience and results.

Take care of the back and invest in your health, because a strong back is the key to a healthy and efficient body. With patience and determination, you will see significant improvements in your strength and posture, which will have a positive impact on all the facets of your daily life.