The back muscles are a relatively large muscle group in our body. During many exercises, they will be exercised together with the back. However, if you really want to make your back more developed, it must be Use specific exercises to exercise your back. Then let’s take a look at how to exercise your back, shall we? Let’s find out together, the best way to exercise your back muscles! If you are also interested, please continue to learn more with us!
Bent-over dumbbell rowing
Bent-over dumbbell rowing can most directly train the latissimus dorsi. When doing this exercise, first use one of your arms to support the body from the side, and then use the other hand to gather it first Bend your knees slightly with the dumbbells. At this time, the upper body can be tilted forward, but the buttocks must still be pointed backward. The main thing is that during the bending process, your back still cannot be bent. When doing these actions, even if the waist and hips move, during the twisting process, the upper body, except the waist, must remain in contact with the ground. Parallel and cannot be bent. After the shoulder blades are contracted, they gradually get closer to the body, and the dumbbells must be quickly lifted to the sides of the body. At this time, you need to exhale.
Seated Rope Row
The seated rope row is also an action used to exercise the back muscles. After doing this action, you need to use your feet to hold the pedals first, then bend your knees and hold the triangular handle with your hands. When your hands move forward, Keep your waist and abdomen still in place. Then, after raising your chest and raising your head, use the muscle contraction of your back to push the handle in your hand to your abdomen. Then, your shoulders and elbows can pull the handle and let the handle move. Make contact with the middle of the body. When the handle is kept at the top, pause for about two seconds and squeeze your shoulder blades. This will stimulate the back even more, using the strength of the latissimus dorsi. In addition, the speed of the lift will also increase. Do it properly, don't pull too fast or too slow.
Straight arm pulldown
The straight-arm pulldown is an action that targets the latissimus dorsi muscles. At the beginning of this actionAt the beginning, everyone is required to spread their feet as wide as their shoulders, and then use their own frontal face training equipment, and then hold it with two hands in an overhand grip, with the same distance between the two hands. We still need to maintain the same width as our shoulders, and after our arms are straightened, our backs still need to be straight and not move around, and our upper body should be slightly tilted forward and our abdomen should be tightened. Hold the bar with your own two hands, and then use your elbows to extend it. The range should not be too large. Pull the bar down. When it reaches the front of your thighs, use your own strength to control it and let the bar move. Return to the starting position.
The above movements can all be very helpful in helping you exercise your back muscles, and there are actually many different movements for your back muscles that you can do interchangeably.
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