How to train back muscles for girls

The back is also a very sexy part for women, and if the back muscles are loose, back pain will often occur. After back training, women's strength will increase, which can better protect themselves. However, do not use a single movement when training. Diversified movements can better achieve the desired effect.

First exercise: bent-body bar rowing

Hold the bar with both hands, keep your elbows at your sides, keep your feet stable, keep your core muscles tight, and keep your back upright. Hold the bar and slowly lower it down from the highest point to feel the effect on your back muscles, then slowly rise to your abdomen. Do this movement slowly, maintaining a standard posture. This can exercise your back muscles. Do 4 sets, 12 times each set.

Second exercise: One-arm rope pulldown

Lean forward, keep your back flat, stand with one foot in front of the other, place one hand on the pulley machine for stability, and hold the handle with the other hand with your palm facing down, with your elbow slightly bent. Start to slowly pull the rope down until your upper arms are above your torso, with your palms facing inward and your back muscles tight. After resting for 1 second, straighten your arms and slowly restore the rope.

The third action: canoe rowing

Grasp the handles with both hands, lean forward, keep your back straight, and choose a standing posture that can stabilize your body and keep your core tight. When doing canoe rowing, bring your arms to the sides, then move your hands forward and then pull them directly down. Do 3 sets of 8 times each, and the three directions add up to 1 time.

Fourth exercise: Sliding curl

Lean forward with your palms facing up, and stand with your feet slightly apart, knees slightly bent, and back straight. Slide the curl toward your body, keeping your upper arms close to your torso, then straighten your arms to lower the dumbbells.