Many people always feel that their backs have no feeling and cannot exert force when training. This is the time when back training is needed. The muscles in the back are relatively large, so our training movements will be more than those for other muscle groups. So today we will introduce 18 back training movements. Let’s take a look!
1. Pull-up
The pull-up is a relatively classic and effective movement. Therefore, pull-ups are also very difficult for many newcomers. When doing pull-ups, you can choose to hold on to the horizontal bar and do about 15 to 20 reps at the beginning. Because pull-ups stimulate most of the back muscles.
2. Various deadlifts
Deadlifts are a very good training for the back. In addition to using horizontal bars, you can also try using dumbbells. Deadlifts can stimulate multiple muscle groups, and the effect is far more significant than isolation movements. Deadlift training twice a week can strengthen your hamstrings, glutes, lower back, and upper back.
3. Pull-ups with resistance bands
If you don’t have equipment to do pull-ups, you can also use resistance bands. Wrap the resistance band around your thighs or the other end of your crotch, and tie it to the pole to secure it. In this way, you can easily perform pull-ups to train your back.
4. Pull-downs
In fact, pull-downs are similar to pull-ups. The parts exercised are also similar to those exercised by pull-ups. But the difficulty is relatively low. You can choose to use steps or jumps to let Dangan and his predecessor, the porcelain bottle, continue to fall downwards, the slower the better.
5. Overhand rowing
Rowing is a very useful back training exercise. Most people don't adjust their posture properly when rowing. Overgrowth, hunchback, etc. are all causes of improper posture. Not only will this be ineffective, but it will also easily cause pain. The recommended rowing action is to do ten times each time, and you can do 3 to 4 groups.
6. Underhand grip rowing
Underhand grip bent over barbell rowing allows the biceps to be more involved in producing force; also because of the involvement of the biceps, the weight you can do with an underhand grip will be greater (almost 1/3 greater) than with an overhand grip weight). Due to the increase in load, your latissimus dorsi, rhomboids, trapezius and other back muscles will naturally receive stronger stimulation.
7. Bent-over dumbbell row
This action can exercise the entire back very well. This action requires two dumbbells. Stand with your legs apart, then hold dumbbells in your hands. After leaning over, perform rowing movements. You can use a little force, but the degree of force should be lower.
8. Push-up
The push-up is also called the goat push-up. The main exercise of the push-up is the erector spinae muscles of the lower back. Lie prone on a Roman chair. (If you don’t have a Roman chair, you can choose an abdominal training bench.) The feet are hooked on the support pad behind. The hands can be crossed in front of the chest or dragged behind the head (do not hold the head). In the starting position, lean forward and bend downward as much as possible, and feel the stretch of the muscles in the lower back. From this position, control the Slowly lift it up, maybe a little higher than parallel to the ground.
9. Push-ups
Push-ups can exercise the back muscles and have a certain exercise effect on the latissimus dorsi. Use the palms of both hands as support points, open your arms as wide as your shoulders, or wider than your shoulders. Your back, waist and hips should be in a straight line. Use your elbows to bend your arms.
10. Barbell rowing
First of all, we need to prepare the necessary equipment, a barbell. You can choose the specific size according to your own ability, and then adjust it For a good posture, just bend your legs slightly and then lean over. Then grab the barbell with both hands, lift it to your thighs, and then lower the barbell down until your arms are vertical. Then lift the barbell, and this time pay attention to stretching your arms back to feel like rowing. When doing this set of movements, both legs should always remain bent.
11. T-bar lift
The T-bar lift is a good way to exercise the middle and outer back. Lying prone on the floor, both sidesArms extend straight out from both sides, thumbs pointing upward. The body is T-shaped. Keeping your waist and abdomen tight and your arms straight, lift your arms off the ground. Pause, then slowly return to the starting position.
12. Dumbbell one-arm row
This action exercises each side of the back separately and can fully utilize the muscles of the back. From the perspective of exercise goals, single-arm dumbbell rowing will help us stimulate the middle part of the latissimus dorsi. It can not only help us make our back wider, but also make our back thicker. It is a very classic and effective back training action.
13. Prone rope pull-down
Lie prone on the seated rowing machine and use a long bar to pull your back. When returning, be sure to lower it as slowly as possible, so that you can fully appreciate the pull of the latissimus dorsi. stretch.
14. Squat rack reverse rowing
Good news for players who can’t do pull-ups, put the barbell on the protective arm and put your feet on the stool Clamp your arms and tighten your latissimus dorsi muscles to lift your weight.
15. Seated double-ended rope rowing
Attach double-ended ropes to the seated rowing equipment. The range of movement will be wider and the latissimus dorsi will contract more. in place.
16. Scapula contraction and dumbbell rowing
In order to stimulate the latissimus dorsi muscles in traditional dumbbell rowing, the scapula needs to be relatively fixed. This action requires you to contract your shoulder blades in advance, so the focus of stimulation shifts to the middle of your back.
17. Seated Gantry Row
A movement created to activate the middle part of the back. When you reach the top, you should squeeze with extra force. Middle back.
18. High pull-down
When we do high pull-down, the latissimus dorsi muscle in our back muscles will receive very good muscle stimulation, thus It has a training effect by increasing the width and thickness of our latissimus dorsi muscles. Regarding the training action of high pull-down, what we need to know is that this is a good training action to increase the width of the back muscles. If we want to make the increased back wider, then do more high pull-down.