How to train your back muscles? Of course, there are many movements that can train your back muscles. At the same time, among these movements, some movements are suitable for practicing at home, and some movements are suitable for practicing in the gym. So how to train your back muscles at home with bare hands? I believe there are some People still know how to practice at home. So, how do men train their back muscles with bare hands at home? Let’s find out together below.

Pull-ups

Hold the horizontal bar with both hands, use your arms and back strength to slowly pull your body up until your chin exceeds the horizontal bar, pause for a moment. Use the strength of your arms and back to control your body and slowly lower it until your arms are almost straight.

Lie on your back and flex and stretch your lower back

To do this action, we need to put our hands together, support the body with our feet, put our upper back on the ground, and slowly lift our lower back with our feet. At this time, you will feel the latissimus dorsi muscle contracting. You must use the latissimus dorsi muscle to exert force. Strength must be concentrated.

Lying on your back and kicking

This action is different from the first one. You should put your head and shoulders on the ground, use the strength of your arms to support your upper body, bend one knee to 90 degrees, and do flexion and extension with the other foot. Your lower back must be straight and tightened. You can clearly feel a sense of strength in your lower back.

Lying on face and shaking hands

At this time, we need to face the ground, lift our feet and head, and only the thighs are supported on the ground. At this time, our hands should make a flying motion, shaking up and down back and forth, and we can obviously feel the shoulder blades tightening.

Lie on your face and bend your hands

This action is somewhat similar to the third one. The difference is that this time the arms have to rise and fall. The lower back must also be tightened, and the body must be balanced and not shaken.

Editor’s recommendation:
What is the best way to train your back muscles with bare hands
What are the best ways to train your back muscles with bare hands
Illustration of the most standard dumbbell deadlift movement essentials