To exercise the muscles of the back, we first need to understand how to exercise to make the muscles of the back stronger. In fact, the latissimus dorsi muscle is the common sense that determines the width of the back. After knowing this, we can train the back muscles in a more targeted manner. Got some exercise.

The other components of the back muscles are the erector spinae, trapezius, teres major, etc. Exercises targeting these different muscle groups can make the back look stronger.

Common back muscle exercises:

Pull-ups

This is to exercise the back muscles The trump card movement can exercise the latissimus dorsi and teres major muscles. The effect of exercise will be different with the change of movement. The lying distance is an obvious factor. A wide lying distance can break the upper and outer parts. In my case, the lower side Muscles have better exercise effect.

When practicing, you should fully stretch and contract the latissimus dorsi. Try not to use inertia assistant during the movement process. The stretching training should reach the corresponding degree of stretch.

Back muscle exercise requires targeted stimulation from different aspects< /span>

Seated pull-down

For beginners, seated pull-down is also an important way to exercise back muscles. Another advantage of pull-down is that you can choose freely. Corresponding exercise weight, so that even beginners can achieve good exercise results.

When doing the same movement, different grip distances and grip methods are required. When pulling down to the chest, you can pause for 2-3 seconds, and then resume the movement.

The shoulder muscles should be relaxed during the pull-down process, otherwise it will affect the strength of the latissimus dorsi and cause shoulder joint damage.

One-arm dumbbell rowing

Bent-over rowing is also an effective way to exercise the back. Several different rowing postures can strengthen the back muscles.Muscle training has a better effect. The key points of the movements are to keep the body as delicate as possible when putting it down. After practicing one side, practice the other side. Don't pursue heavy weight and fast pace at the beginning, otherwise it may lead to injury. Increased risk.

Back muscle exercisesTargeted stimulation must be carried out from different aspects

Gang Ling bends over and rows

This is with the help of Gang Ling The back exercise method mainly exercises the latissimus dorsi muscles, and is also an action favored by fitness back trainers. Pay attention to the wide distance in the standing posture, keep the upper body at a 45° angle with the arms straight, and the first contact can make the lifting movement slower. During the lifting process, you should avoid using your buttocks and legs to exert force. Please note that this movement can easily injure your waist. It is best to wear corresponding protective gear when doing it.

Back exercises should be done at different angles from top to bottom to make your back wider and thicker and give you a more upright posture. In fact, the back muscles are not the strongest in the body. A strong area, but an interconnected muscle group, and different stimulation of each area can have different exercise effects.

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Related links: Detailed explanation of back muscles and the benefits of exercising back muscles!