What are the back muscle training methods?

When exercising your back muscles, you need to use different exercise equipment, and the order of exercise is from top to bottom. By exercising the back muscles, the shoulders can become broader and thicker, which can better show the masculine charm. Strong arm muscles can make a man look taller. In fact, the back muscles are a series of muscle groups, including the latissimus dorsi, teres major, trapezius and erector spinae, etc. Each area has its own unique training method.

Latissimus dorsi: Other small muscles of the back, including the teres major, can assist in the training of the latissimus dorsi. There is generally no isolated method to train them. 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 behind the neck: Wide-grip pulldowns focus on the upper and outer sides of the latissimus dorsi and are a good way to increase the width of the back.

Narrow-grip pull-ups and narrow-grip pulldowns are both great ways to work the lower latissimus dorsi. Standing straight-arm pulldown: mainly exercises the lower latissimus dorsi. One-arm dumbbell rowing: It can isolate 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 row: Similar to one of the barbell bent-over row exercises. Seated rowing: It can exercise the entire back muscle group and can also assist in exercising the arm and shoulder muscles. Weighted shrug: The most important exercise for training the trapezius muscles. The traditional shrug can exercise the upper trapezius muscles well.

The above is just a brief introduction to the training methods for the upper back muscles. In fact, exercising the back muscles is done from top to bottom, and exercising the lower muscles is equally important. For example, doing goat raises can effectively exercise the lower back muscles. This type of exercise has a relatively light load and a small range of motion, which is very suitable for people who are doing lower back muscle exercise for the first time.