How to train the muscles of the back

The back muscles are also an important part of our body's muscles, and they play a huge role in our lives. We should also pay attention to them during training. At the same time, the back muscles are also an important manifestation of our male beauty. However, many friends often ignore the back muscles during fitness training. This is an incorrect training method. The back muscles are also composed of several muscle groups, and they should be exercised from top to bottom. How to train the back muscles?

(1) Latissimus dorsi: Other small muscles of the back, including the teres major, can assist in the training of the latissimus dorsi. Generally, there is no isolated method to train them.

The latissimus dorsi muscle is composed of three distinct areas:

(1) The upper and lateral parts of the latissimus dorsi

Pull-ups: Wide-grip pull-ups focus on the upper and outer sides of the latissimus dorsi and are a great way to increase the width of your back.

Seated pulldown: Wide-grip pulldowns focus on the upper and outer sides of the latissimus dorsi and are a good way to increase the width of your back.

(2) Lower part of the latissimus dorsi

Narrow grip pull-ups and narrow grip pull-downs are both good ways to exercise the lower part of the latissimus dorsi.

Standing straight arm pull-down: mainly exercises the lower latissimus dorsi

(3) Middle part of latissimus dorsi

Single-arm dumbbell rowing: It can separate the latissimus dorsi on both sides, which is a good opportunity for exercisers who complain about their asymmetrical backs to compensate.

Barbell bent-over row: is one of the most common and popular exercises for building muscle in the latissimus dorsi.

T-bar bent-over rowing: Similar to one of the barbell bent-over rowing exercises

Seated rowing: It can exercise the entire back muscle group and can also assist in exercising the arm and shoulder muscles.

(ii) Trapezius

Weighted shrug: The most important exercise for training the trapezius muscle. The traditional shrug can exercise the upper part of the trapezius muscle very well.

3. Lower back: erector spinae

(1) Dorsi flexion and extension: also known as goat extension, it is the best choice for beginners to practice waist strength. This movement has a relatively small load and is not easy to injure the waist.

Back muscle exercises

(2) Prone Raise: Double push-up exercises have the effect of training the waist and comprehensively train the lower back, waist and buttocks.

Back muscle exercises

(3) Swimming push-ups: Similar to the prone push-ups, but mainly trains the waist from a diagonal angle. It is similar to the coordination of hands and feet (left hand and right foot, right hand and left foot) in freestyle swimming to maintain body balance. It also comprehensively trains the lower back, waist and buttocks.

(4) Leg curls: Beginners can do it with bare hands. Once you get used to the movement and your waist strength increases, you can add some weight: usually a weighted barbell, or you can do it on a Smith machine. Comprehensive exercise for the lower back, waist and buttocks

(5) Deadlift with flexion: Among all the exercises for improving waist strength, the deadlift is undoubtedly the most effective one. Comprehensive exercise for the lower back, waist and buttocks.

The above introduction details the methods of back muscle training. During normal exercise, we should spend one day specifically for back training. This is also an indispensable exercise in our perfect body shape. However, we need to pay attention to the standard of movement and the strength of the movement. In addition, we must also prevent back muscle strain.