What are the back muscle exercises?

If you want to exercise your back muscles, you can choose different equipment to perform local exercises at a pain-free angle. Training the back muscles can make the arms broader, make the posture more upright, and make people look very powerful. However, it should be noted that back muscle training is generally divided into three major aspects. The first is the training of the latissimus dorsi and teres major muscles, the second is the training of the trapezius muscles, and the third is the training of the erector spinae muscles.

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.

The upper and outer parts of the latissimus dorsi: Wide-grip pull-ups focus on the upper and outer parts of the latissimus dorsi and are a good way to increase the width of the back. Seated pulldown: Wide-grip pulldowns focus on the upper and outer sides of the latissimus dorsi and are a good way to increase the width of your back.

Narrow-grip pull-ups and narrow-grip pulldowns are both great ways to work the lower latissimus dorsi. The standing straight-arm pulldown mainly exercises the lower latissimus dorsi. Exercise method for the middle part of the latissimus dorsi, single-arm dumbbell rowing: It can separate the latissimus dorsi on both sides independently, 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.

Trapezius muscle training, weighted shrug: The most important exercise for trapezius muscle training, the traditional shrug can exercise the upper trapezius muscle well.

Lower back erector spinae exercise, back flexion and extension: also known as goat extension, the best choice for beginners to practice waist strength. This movement has a relatively small load and the waist is not easily injured.

There are many ways to exercise your back, such as the prone exercise. This exercise requires the body to be upright and can comprehensively exercise the muscles of the back and buttocks. The swimming push-up exercise can exercise the waist, and during the exercise, the upper and lower limbs cooperate with each other, which can well coordinate the body's balance ability.