As we all know, when we exercise, we will choose exercises based on where we want to practice. For example, if we want to exercise back muscles, we can use the back muscles to choose. What are the methods for exercising back muscles? I believe Some people still know. So, what are the methods to exercise the back muscles? How to exercise back muscles? Let’s take a look at how to exercise your back muscles together.

1. Barbell prone row

Target muscles: latissimus dorsi, upper back muscles. Synergistic muscles: biceps brachii, triceps brachii, posterior deltoid, trapezius, rhomboids, teres major, teres minor, infraspinatus, sacrospinalis.

Starting position: Stand with your feet shoulder-width apart, your upper body bent forward and parallel to the ground, your knees slightly bent, and your hands holding the barbell slightly wider than

Shoulders, back straight, head slightly elevated. Hold the bell with both arms drooping and straight. Action process: Take a deep breath, move the upper arms to both sides, and lift the horizontal bar close to the body until the horizontal bar touches the upper abdomen. At the "peak contraction" position, pause briefly, exhale, control the barbell, and slowly lower it back down.

Action essentials: Always focus on the back, and "keep your back, support your arms with your elbows, extend your shoulders and lift your elbows, hold your chest high and clamp your arms."

Breathing method: Inhale and pull up, exhale and restore.

Yi Fan’s mistakes: 1. Rounding the back 2. Moving the body up and down

Coach’s Tip: It is very important to hold your hips and waist tightly during the movement, otherwise the lower back may easily be injured due to shaking

2. Seated Cable Rowing:

Target muscles: latissimus dorsi, trapezius. Synergistic muscles: biceps brachii, posterior deltoid, rhomboids, teres major, teres minor, pectoralis major.

Starting position: Sit on the mat, hold the handle of the tensile machine with both hands, bend your upper body forward, bend your knees at the same time, and place your face down between your arms. Action process: Inhale, pull both arms backMove the traction rope, and at the same time lean your upper body back and lift your chest. When the handle of the tensile machine touches the chest and abdomen

After the massage, pause for 2-3 seconds. Then exhale and slowly return. Repeat the exercise.

Action essentials: In order to ensure that the latissimus dorsi muscle can contract to the maximum extent, when pulling back, you must make both shoulders unfold at the same time, keep both elbows close to the body, lift the chest, and do not swing the waist excessively.

Breathing method: Inhale and pull the handle to your chest, exhale and return to the movement.

Yi Fan’s mistake: moving the body forward and backward

Coach’s Tips: The movements must be complete and the muscles must be fully contracted to avoid jerking or releasing movements. This exercise is generally done with a narrow grip.

3. Curved-leg deadlift

Target muscles: latissimus dorsi, sacrospinalis. Synergistic muscles: trapezius, gluteus maximus, quadriceps, hamstrings.

Starting position: Stand with your feet shoulder-width apart, toes slightly abducted, hold the barbell with one hand and one behind your back, squat, bend your knees and hips. Action process: Take a deep breath, pull the barbell up, straighten your spine, and lift your elbows. Tense. Exhale, control the barbell, and slowly lower it.

Action essentials: Whether you are bending your upper body forward or standing up straight, you must always keep your back straight, tighten your hips and waist, do not use force on your arms, and keep your center of gravity on your heels. When the upper body is almost upright, the shoulders begin to stretch back, the arms clamp the body, and the chest is pushed forward as much as possible. When doing movements, do not look down, otherwise the center of gravity will move forward, affecting the exercise effect and easily causing injury.

Breathing method: Inhale and pull up, exhale and restore.

Yi Fan's mistake: Look down.

Coach’s Tip: It’s best to wear a belt and booster belt when practicing, and blindly use heavy weights, otherwise the possibility of injury will increase.

Editor’s recommendation:
Find the right back training and feel that your back muscles will be better
Back training needs to be more systematic and indispensable without these 6 equipment training