The exercise of back muscles plays an important role in the entire fitness system. Choosing appropriate training methods can better exercise our back muscles and make our posture more straight and straight. . For fitness people, back muscles are also a reflection of fitness level. Only by constantly challenging difficult exercises can your back muscles be stimulated more deeply.

Back muscle exercise 1

If you are still a basic back exerciser who maintains the original foundation

If you can only exercise A weight level

If your back muscle training has been at a bottleneck

If you want to see significant changes in your back muscles

You can try these back exercises With advanced movements, they can better exercise your back muscles and make you more toned.

1. Single-arm dumbbell rowing

This exercise is an exercise with alternating hands, which can deeply exercise your back muscles. Keep your back straight during the posture to avoid affecting the effectiveness of the exercise. When rowing, your elbows should exceed your back. When you reach the top, your side back muscles will be better stimulated.

2. Rowing with T-bar handles

When practicing this movement, pay attention to adjusting the equipment, hold the T-shaped handle of the bar, keep your back straight, and adjust Breathe well, and pay attention to controlling the weight of the barbell during exercise. Excessive weight can easily strain your muscles.

Back muscle exercise 2

3. Pull-ups

Most people can do pull-ups for back training , in order to get more powerful stimulation of the back muscles during practice, the rhythm of our practice must be controlled, and the back should be kept tight when pulling up.

4. High backhand position. Pull-down

If you have done this action in the gym, you will find that when you let go and pull down, the muscles will contract accordingly. We need to feel the tightening of the back and control the equipment well, so that The back muscle stimulation effect will be better.

The back muscles are a series of complex interconnected muscle groups. Exercise the back muscles well, master the best way to exert force in different movements, and master different muscle groups. To exert more force, study and practice more daily training movements, so that the back muscles can be better exercised.

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Related links: Fitness guide: 8 things you must not do when training your back

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