In muscle training, there are various training methods, but some methods train the back muscles, and some methods train the foot muscles. Of course, no matter what method they are They all have good exercise effects. I believe someone still knows how to train the back muscles. So, how to train back muscles? Let’s take a look below.
1. Wide-grip pull-ups
It can effectively develop Back width. It is the most effective exercise for developing the latissimus dorsi muscles (especially the upper part). Wide-grip overhand pull-ups also develop the teres major, a smaller muscle near the upper part of the lats.
Use an overhand grip, wider than shoulder width, with arms relaxed and hanging. At the bottom, squeeze your lats and mid-back and use your elbows to pull your body up. Lean your body slightly so that your back is curved backwards, which will help optimize your movement trajectory. You can pull up until your chin is above the bar or your chest touches the bar. Squeeze and hold for a second, then lower your body in a controlled manner until you are fully suspended.
2. Sternum Pull-ups
Sternum pull-ups have been around for a while, but I’m not sure how many people have incorporated them into their training plans. There are two reasons: 1. They don’t know this movement; 2. Sternal pull-ups are difficult. The sternum pull-up is a great move (especially for busy people) because it combines the value of a pull-up with a row.
The initial movement is the same as the standard backhand pull-up. Use an underhand grip, shoulder-width apart, and hang. Squeeze your lats and mid-back muscles and use your elbows to pull your body up. Halfway through, actively lean back to nearly horizontal so that the next half of the movement is closer to a rowing motion. Stretch at the bottom and fully squeeze the mid-back muscles at the top. This movement stimulates almost all the muscles in the upper back.
3. Dumbbell Rowing
No one who wants to increase back thickness should ignore dumbbell rowing. This action is not difficult, and as long as you focus enough, you can quickly increase the training weight. Using dumbbells compared to a barbell not only helps develop unilateral strength, but also increases the range of motion because dumbbells can be closer to the body than a barbell.
Once, a volleyball player I coached said that she already knew how to do dumbbell rows. I asked her to demonstrate it and she said, “It’s like starting a lawnmower."She put her other knee on the bench and did the ugliest row I've ever seen! She used every muscle in the movement except her mid-back and lats; She rotates her spine and uses inertia to complete the movement, and I wonder how she doesn't suffer from a herniated disc.
My dumbbell row is slightly different from how most people do it, standing behind a stable object. About two feet away, place your free hand on the object. Let the dumbbell hang and stretch your back muscles. Pull the weight up through your elbows until it reaches your lower abdomen, then return to the starting point. With both feet on the ground, the body will be more stable. Greater stability means greater weight, and greater weight means faster growth.
4. V-grip rowing
p>This is one of my favorite hybrid exercises because it combines the value of the bent-over row (heavy weight) and the V-grip row (annotation: refers to the cable row) because the bent-over row can use heavy weight. , the V-shaped handle rowing movement trajectory is closer to the body, increasing the range of motion. Place one end of the barbell against the corner, and place the V-shaped handle under the other end of the barbell to increase the weight. Range of motion.
The movement is similar to the bent-over row, except that when using a V-grip, you use a slightly bent knee and keep your chest at the bottom of the movement. Fully extend your arms, use your elbows to pull the weight up until it is close to your navel, squeeze your back, and then lower the weight in a controlled manner back to the starting point.
5. Deadlift
< p>The deadlift is the best exercise for developing the muscles of the lower back: on the one hand, it develops the erector spinae muscles; on the other hand, heavy deadlifts can have a great impact on anabolism. To develop the erector spinae muscles, stance. The narrower conventional deadlift is more effective; the sumo deadlift develops the entire posterior chain (glutes, hamstrings, erector spinae, etc.)I'm sure every reader has heard of the deadlift. People who hurt their backs while pulling. The deadlift is the same as the squat in this regard: if you do it incorrectly or if you use too much weight, you can get injured. I decided to give up those heavy basic movements that can really improve strength and muscle. Deadlifts and squats are probably the two most beneficial training movements for developing back muscles. It is recommended that you use a traditional deadlift. Keep your feet close to each other so that your shins will move forward naturally when you lean over. Keep your weight on your heels and lift your chest. Without chest lift, your lower back is likely to buckle, potentially causing injury.
Take a deep breath, keep your abdomen and lower back steady, and push your heels into the ground while pulling the weight back with your shoulders. As you pull the weight up and back, think about lifting your chest and squeezing your glutes. Start with a light weight, perfect your technique, and then work your way up to heavier weights.
6. Goat Pull-Up
Goat presses are pure lower back trainingPracticing the movement, that is to say, this movement of extending the trunk places most of the load on the erector spinae muscles.
Here’s how to do it. Lie on your stomach on a Roman chair, with the tops of your hips passing the midpoint of the chair and your torso hanging perpendicular to your legs. Squeeze your erector spinae muscles and raise your upper body until your upper body is in line with your lower limbs, or slightly higher. Squeeze at the top, hold for a moment, and then lower your body in a controlled manner back to the starting point. To use weights, hold a barbell plate against your chest or hold a dumbbell in each hand behind your head.