How to do back muscle exercises

As soon as you open the website, you can see some men and women with great figures, and many bodybuilders often appear in various magazines. These people generally pose from the front, such as flexing their biceps, flexing their pectoralis major, archer pose, etc., and rarely show their backs. But in fact, back muscle training is also very important for everyone. So, how to train the back muscles? Let me introduce it to you below.

1. Wide-grip pull-ups: This exercise is essential if you want a super back. I start from a full hang and then pull myself up, focusing specifically on my back, until my chest touches the bar, making sure to squeeze and contract my back at the top and imagine flexing my biceps on stage. When I can't complete the required number of reps, I will ask a partner to push my feet upward to complete it.

2. Deadlifts: I love doing deadlifts so much that I sometimes do two rounds when training my back. I usually schedule it after pull-ups, then rows, and then more deadlifts. When doing deadlifts, insert safety pins into the power rack so that the barbell is just below the knees. This allows you to focus on your waist through a partial range of motion and get assistance from your hips and thighs. In the last two weeks before a competition, I do supersets of deadlifts through a full range of motion to get a full stretch in the back, which is a great way to strengthen the lower back.

3. Bent-over barbell rowing: I like to use alternating positive and negative grip. The row is a prime exercise for building muscle mass, so I perform it as heavy as possible and always use correct form to really isolate the lats. Sometimes I use T-bar rows as an alternative.

4. Seated tensioner rowing: This exercise can effectively shape the muscle mass and lines of the middle back, and you can really feel the complete contraction and full stretch of the latissimus dorsi. I usually use a "short straight bar" grip, with a medium or slightly wide grip. Before the pull starts, extend your shoulders forward and avoid leaning your torso too far forward. Use the tension of your back muscles to control it and fully stretch your latissimus dorsi. Keep your chest up and shoulders back, squeezing and contracting fully at the top of the movement. Try to avoid using your arms and lower back during the exercise, and isolate the latissimus dorsi.

The above content introduces the topic of how to exercise the back muscles. In fact, the exercise of the back muscles is also very important to our figure and health. Don’t ignore this aspect of exercise. If you want to have a more fit body overall, this aspect of exercise cannot be ignored. In addition, when exercising, you should pay attention to protecting yourself and not let your body get hurt.