Many fitness enthusiasts hope that they can have broad back muscles, especially boys. A stronger back can indeed attract more attention from the opposite sex, and is also more beneficial to their own health. It can effectively protect the spine from injury and increase strength. big. However, it is not particularly easy to train the back muscles. If you want to do it quickly and efficiently, you basically have to go to the gym. Below I will introduce to you some exercises to train your back muscles in the gym. I hope you will like them.
Action 1: Pull-ups
Pull-ups are a very simple and easy movement. Even if you are a fitness novice, you will definitely have heard of them. Most boys can also do them. However, if you want to train your back muscles, you must do pull-ups. Make the distance between your arms as wide as possible to effectively stimulate the muscles. If it is a normal pull-up, it mainly exercises the arm muscles, so you must pay attention to this, but the distance It shouldn’t be too wide to avoid damage to the shoulder joint, just be appropriate.
Action 2: Bent-over barbell rowing
Bent-over barbell rowing is also very effective in exercising the back muscles. Most people may have only heard of dumbbell rowing and are not very familiar with barbell rowing. In fact, the essentials of the two movements are similar. Of course, barbell rowing is also a bit more difficult. Yes, if you are not strong enough or experienced enough yet, it is still recommended not to try it, or if you must try it, choose a lighter barbell, otherwise it may cause sports injuries, and friends with poor lumbar spine and knees will not be able to do it. Pay more attention to safety.
Action Three: Seated Rope Row
The seated rope row is a very interesting exercise that can also effectively exercise the back muscles. In fact, all kinds of rowing movements have such effects. However, when doing seated rope rowing, you need to pay attention not to move too fast to avoid muscle strain. When exercising, the main focus should be on the back, not the waist. It won't hurt your waist.
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