What are the exercises for back muscles?

When we exercise, we not only exercise the chest muscles and abdominal muscles, but also the back muscles should be properly exercised to make the body more coordinated and well-proportioned. A broad shoulder and back will make a man more masculine. In fact, the methods of back muscle training are not complicated. The following is a detailed introduction to the methods of back muscle training. I hope you can master them after reading it.

Bent-over double-arm rowing, this exercise mainly trains the latissimus dorsi. Bend over and bend your knees slightly. Hold a dumbbell in each hand (palms facing each other or facing upwards). Hang them in front of the lower body. Use the contraction of the latissimus dorsi to pull the dumbbells to the height of the elbows and shoulders or slightly above the shoulders. (Keep your chest up and shoulders stretched back). Pause for a moment, then use the tension of the latissimus dorsi to control the dumbbells to slowly return to the original position.

The key points of the movement are: the back must be straight, the body should be leaned forward as far as possible and parallel to the ground, and the dumbbells should be lifted with the strength of the latissimus dorsi, and the chest should be raised and the shoulders should be retracted when reaching the top. It is recommended to do 4-5 sets each time, with 8-12 reps in each set. The weight of the first set should be slightly lighter, and the weight of the following sets should be controlled until you reach exhaustion around the 12th rep. Rest for about one minute between sets. Inhale when lifting up, and exhale when lowering.

Bent-over one-arm rowing, this exercise mainly trains the outer side of the back and the lower back. Hold a dumbbell in one hand with your palm facing inward, and use your other hand to support your body with something at the same position as your knee. (Keep your shoulders flat.) Fully contract your back muscles, raise the dumbbells to your waist, pause for a moment, then fully stretch your back muscles, and slowly return to the original position with control.

Through the above introduction to back muscle training, I believe that people who like fitness already have a general understanding of it. For men, back muscle training requires long-term persistence. If you give up halfway, the back muscles will rebound quickly and a large amount of fat will accumulate, causing excess fat on the shoulders and back.