How to train back muscles effectively?

The back muscles are the largest muscle group in the human body. Back muscle training is also a very important part of fitness. The back muscles are mainly divided into scapula, trapezius, teres major, etc. When training the back muscles, you must rely on an exercise plan to support it. You must be systematic when exercising. Don't exercise randomly, as this can easily lead to back muscle strain.

1. Exercises for the latissimus dorsi and teres major.

The first movement: pull-ups, which mainly exercise the latissimus dorsi, mainly the outer and upper sides of the latissimus dorsi. Our physical education teacher has been asking us to practice this movement since we were in high school. Today I will mainly talk to you about the technical essentials of pull-ups. Pull-ups require the aid of a horizontal bar. At the beginning, use the strength of your legs to jump up and hold the horizontal bar with both hands. Of course, the general practice method is to keep your hands wider than your shoulders. Let your body hang naturally, bend your knees and cross your legs. After starting, use the strength of your back to bend your elbows and pull your body up until your chin is above the horizontal bar. Then slowly lower it back to its original position. I usually do pull-ups to exhaustion, doing 3 sets. Note: Pull-ups are the most commonly used exercise method for training the latissimus dorsi, which can effectively increase the width of the latissimus dorsi.

2. Pull down while sitting, of course, also with a relaxed grip.

This movement mainly exercises the upper and outer sides of the latissimus dorsi. This movement requires the help of a back puller. Sit on the back puller, fix your seat, and hold the handles on both sides of the horizontal bar with both hands. After starting the movement, pull the horizontal bar vertically down to your shoulder position, almost parallel to your shoulders, stop for about 3 seconds, and then slowly (under control) return to the original position. Generally practice three sets, 12 to 15 reps in each set. The weight should be 60% of your maximum weight.

3. Exercises and key points for practicing the lower side of the latissimus dorsi.

The first movement: standing straight-arm pulldown. This movement requires the use of a back puller and mainly exercises the lower side of the latissimus dorsi. At the beginning, your feet should be as wide as your shoulders, facing the back puller, and your hands should be holding the horizontal bar on the back puller. Your arms should be straight and your upper body should remain upright. After starting, bend your elbows slightly, pull the horizontal bar down to your thighs, and then slowly return to the starting position. Inhale before you start the pulldown, and exhale as you slowly return to the starting position. Generally do 3 sets of 12 to 15 reps per set, and the weight doesn't need to be too heavy. Fifty percent of the maximum weight is sufficient.

4. Pull-ups and seated pull-downs

But it's a narrow grip. The seated pulldown with a narrow grip is usually done with an underhand grip. The key points of the movements are the same as mentioned above.

5. Two exercises to train the middle part of the latissimus dorsi.

The first exercise is the one-arm dumbbell row. The biggest advantage of this exercise is that it can exercise the latissimus dorsi on both sides separately. Of course, it is also the best exercise for many people with asymmetrical back muscles. At the beginning, bend your upper body down, hold the dumbbell in your left hand, support your body with your left foot on the ground, and use your other hand to support your body on the bench. Bend your other knee and place it on the bench. The body should be almost parallel to the ground, and the chest and abdomen should be pulled in and the head should be raised. After starting, pull the dumbbells from the far end to the side of the body. Remember to relax your arms after holding the dumbbells. Try to use the strength of your back instead of your arms. Then slowly put it down and return to the initial position. This exercise is usually done in 3 sets, 12 to 15 reps in each set. In the beginning, you can use a lighter weight to practice the movements, and then gradually increase the weight after you have mastered the technical essentials. Of course, practice the other side after you finish one side.

6. Barbell bent-over row

This movement also exercises the middle part of our latissimus dorsi. This movement requires the use of a barbell. Stand with your feet shoulder-width apart, hold the barbell with both hands, with the grip slightly wider than shoulder width, and keep your elbows straight. Stand with your knees slightly bent and your upper body bent forward. The angle is about 45 degrees. Start the movement with the barbell below your knees. Once you start, slowly use the strength of your back to pull the barbell up. Remember to keep your upper body tense, otherwise you may get injured easily. Pull the barbell to your abdomen and pause for about 3 seconds, then slowly return to the starting position. Inhale before pulling up and exhale as you lower. Generally do 3 sets, 12 to 15 each. The weight is 50% of the maximum weight.

7. Exercises for the lower back muscles.

The first exercise: goat push-up. This exercise can be done on the goat in the gym, or on a bench or yoga mat. At the beginning, bend your body with your lower abdomen as the midline, then straighten your body up, slowly reach the highest point and pause for 2 seconds, then slowly return to the initial position. Generally do 3 sets, 12 to 15 each. Inhale as your body moves forward, and exhale as it moves downward.

8. Bending over with a heavy load

This movement also exercises our erector spinae muscles. This movement requires the help of a barbell. At the beginning, keep your feet at the same width, place the barbell behind your neck, and make sure to keep your chest up and your abdomen in. Of course, you must hold the barbell tightly with both hands. Inhale at the beginning, slowly bend your upper body forward to 90 degrees, pause for 1 second, and slowly return to the starting position. Generally do 3 sets, 12 to 15 each.