How to exercise back muscles effectively

The human body is made up of many muscles, and it is these muscle groups that control our necessary daily activities. In other words, without these muscles, we would be unable to move. Among so many muscles, the back muscle is one of them. But when it comes to back muscles, many people often ignore it in reality. If we look closely enough, we will find that people with back muscles have very beautiful figures. So, how can we exercise the back muscles effectively? Let us take a deeper look at it below.

In order to have perfect back muscles, we first need a pair of dumbbells, and the specific steps are as follows:

1. Bent-over double-arm rowing. This movement mainly trains the latissimus dorsi. Bend over and bend your knees slightly. Hold a dumbbell in each hand (palms facing each other or facing upwards). Hang them in front of the lower body. Use the contraction of the latissimus dorsi to pull the dumbbells to the height of the elbows and shoulders or slightly above the shoulders. (Keep your chest up and shoulders stretched back). Pause for a moment, then use the tension of the latissimus dorsi to control the dumbbells to slowly return to the original position.

2. The key points of the movement are: the back must be straight, the body should be leaned forward as far as possible and parallel to the ground, and the dumbbells should be lifted with the strength of the latissimus dorsi. When you reach the top, straighten your chest and retract your shoulders. It is recommended to do 4-5 sets each time, with 8-12 reps in each set. The weight of the first set should be slightly lighter, and the weight of the following sets should be controlled until you reach exhaustion around the 12th rep. Rest for about one minute between sets. Inhale when lifting up, and exhale when lowering.

3. Key to the action: Do not lift your upper body and avoid using leverage.

4. Bent-over one-arm rowing. This movement mainly trains the outer side of the back and the lower back. Hold a dumbbell in one hand with your palm facing inward, and use your other hand to support your body with something at the same position as your knee. (Keep your shoulders flat.) Fully contract your back muscles, raise the dumbbells to your waist, pause for a moment, then fully stretch your back muscles, and slowly return to the original position with control.

5. After finishing, switch to the other side. It is recommended to do 4-5 sets each time, with 8-12 reps in each set. The weight of the first set should be slightly lighter, and the weight of the following sets should be controlled until you reach exhaustion around the 12th rep. Rest for about one minute between sets. Inhale when lifting up, and exhale when lowering.

6. Straight-leg deadlift. This is an exercise to train the waist. This exercise mainly trains the lower back, gluteus maximus, and biceps femoris. Hold a dumbbell in each hand and hang it in front of you. Stand naturally with your feet shoulder-width apart, legs straight, back straight, and head raised until your upper body is approximately parallel to the ground.

7. Then contract the lower back muscles and use force to restore the upper body. It is recommended to do 4-5 sets each time, 8-12 times per set. The weight of the first set should be slightly lighter, and the weight of the following sets should be controlled until you reach exhaustion after the 12th repetition. Rest for about one minute between sets.

8. To maintain tension, the dumbbells should not touch the ground when the body leans forward, and the movement should not be too fast. The most vulnerable back muscle is the erector spinae, which is the longest and largest muscle in the back. It is located in the grooves on both sides of the spine. Do not injure the erector spinae during exercise.

Precautions

Future muscular men, please persist for a long time and don't give up halfway. In addition, everyone needs to be reminded that the amount of exercise for all fitness exercises should be determined according to personal circumstances. Don't try to be too strong. The amount of exercise should be appropriate to achieve the purpose of fitness.

As long as you follow the methods taught in the above article to exercise, I believe you will see results in a short time and see your back showing off its angular muscles. Having back muscles will make boys look very muscular; it is also a symbol of beauty for girls. So, stop envying other people’s back muscles and start training them as soon as possible.