Hi steems today I will come to tell you how to make or work your back at home
Dominated
For anyone who is prepared to train the back, the dominated are the fundamental exercise. Its premise is to widen the back. To execute them, we have to have a horizontal bar with a prone grip (that is, the palms of the hands facing outwards), and we must separate the hands somewhat beyond the height of the shoulders.
The correct execution of the exercise is done by raising and lowering our own weight, from a position in which we extend our arms completely and relax the shoulders, until we raise the chin above the horizontal bar. To work as effectively as possible this exercise, we must concentrate all the energy on our lats (not on our biceps), and we must use a grip as wide as possible to emphasize the upper dorsal.
Inclined rowing with bar
Oars are essential to get a big back. For your execution, standing with your feet shoulder-width apart, take a bar that is located on the floor in front of you with a wider grip than the width of the shoulders and palms facing the body.
Keep the knees slightly bent, throw the body forward by bending the waist until the torso is almost parallel to about 30 degrees above the horizontal, with the head slightly raised. The bar should be hanging in front of the shins in the eccentric phase. In order to work the entire back, bring the shoulders back and above the level of the back while raising the bar to the waist. To avoid injuries, keep the curvature of the spine at all times and do not move the torso.
Dead weight
One of the fundamental exercises to get volume. You only need a bar and the discs with which you are able to move the weight well. Load the bar and stand upright holding the bar with both hands at shoulder height, with arms outstretched and the bar resting on the thighs. Make sure you bring your hips back and bend your trunk forward while bending your knees and maintaining the natural position of the spine, with your lower back slightly arched.
Since it is a potentially harmful exercise if it is not executed to perfection, keep the trunk rigid throughout the exercise. To help maintain the posture of the spine, hold your breath during the descending and ascending phases, so you will increase the strength of the muscles involved.
Rowing with one hand dumbbell
To carry out this exercise, you will need a bench to support the other arm while performing the movement with the opposite. Separate the legs with one of them forward and another behind and to the side. Bend to the front from the hips until the torso is parallel to the floor, keeping the lower back slightly arched and the knees bent.
To optimally work the dorsals and the middle trapeze, use a weight that allows you to raise the elbow above the level of your back. Pull hard to start the movement of the arm up. Helps to take off the weight and allows us to use a full range of travel, key to muscle contraction. The torso should remain horizontal and the normal spinal curvature should be maintained at all times. Sinking the lower back can cause an injury