Make this place beautiful and let him always follow you

Many people have a more or less vague feeling about the back muscles. Because they can't see them, they don't train them seriously. However, only by continuously strengthening the training of the back muscles can you have a charming appearance and shape your back into a new eye-catching "highlight".

1. Single-arm dumbbell row

This is a necessary and basic exercise in back muscle training. It can isolate and exercise the muscles on both sides of the back, especially the upper back muscles, so that the back has clear lines.

Preparatory posture: Place your left knee and left hand on the bench, with your upper body parallel to the ground, hold the dumbbell in your right hand, and extend your right arm. Lift your head and look forward, slightly arching your back.

Exercise: Pull up the dumbbells, bending your elbows until your wrists are just below your waist, with your palms facing inward. Stay at the highest point for about 2 seconds, then slowly straighten your arms and return to the original position, keeping your back tight. As you straighten your arm, rotate your right hand inward with your thumb to fully stretch your latissimus dorsi.

Number of sets: 5 sets for each arm, 5 times/set. Try to use heavier weights with the dumbbells, but don't force yourself. You may need to cheat to complete the last 1 or 2 times, but not more than that.

Tips: When practicing with the bell in your right hand, try looking at your left hand from your left shoulder (do the opposite when practicing with your left hand). This prevents the body from twisting and jerking when the dumbbells are pulled up and down, and allows the latissimus dorsi to be more strongly stimulated, while allowing you to correctly evaluate the effectiveness of the exercise.

2. Reverse Grip Chest Pulldown

Wide-grip pulldowns can shape a wide back, and this exercise is indeed suitable for many people. But for your entire back, it's a good idea to use a variety and a balance of exercises. So try using a narrow grip and you will notice a difference in the range of motion compared to a wide grip. In addition, this exercise is a great strengthening exercise for the upper medial back muscles.

Preparatory posture: Sit with your feet on the ground, adjust the rubber roller to press your knees to keep them stable. Grip the bar with your palms facing inward, with your hands shoulder-width apart.

Exercise: From the extended position, pull the bar down to your chest, keeping your back muscles tight and your elbows close to your body. Arch your back slightly, lift your chest and chin, and keep your abdomen and lower back tense.

When the horizontal bar is pulled down to above the chest, the shoulder blades on both sides are contracted and squeezed to squeeze the latissimus dorsi muscles. Use the tension of the back muscles to control the horizontal bar to keep pulling down forcefully for about 2 seconds, then control the horizontal bar to return to its original position. When you reach the highest point and straighten your arms, stop for about 2 seconds. You should feel a full stretch in your arms and a stretch in your latissimus dorsi with each exercise.

Number of sets: Use a weight that you can do 3 sets, 8 to 10 times / set, paying special attention to the standard of movement. Stretching is very important and helps to tone the upper medial back muscles and the mid-back muscles.

Tip: When pulling down, try to avoid using only the strength of your arms, and pay full attention to the contraction and extension of your back muscles. Xiaoxue recommends: Show your back without being shy, fall in love with your back

3. Single-arm puller rowing

It can teach you to fully contract and stretch the latissimus dorsi. You will feel the force of the latissimus dorsi strongly, and at the same time it can improve the effectiveness of the nervous system's control over the latissimus dorsi.

Preparatory posture: Use a high pulley tensioner, grasp the handle with your right palm facing inward, kneel on your right knee, and bend your left leg for support.

Exercise: Pull the handles toward your chest, keeping your elbows away from your body. Rotate your right hand toward your body as you pull down. In the fully contracted position, use the tension of the latissimus dorsi to control the handle for 2 seconds, and then slowly return the handle to its original position.

Number of sets: 3 sets for each arm, 10 to 12 times per set. Kneel on your left knee while pulling with your left hand.

Technique: When rowing with one arm, it is more effective to turn your head toward the opposite shoulder.

4. Prone Lateral Raise

The deltoid muscle is the main muscle group of the shoulder. Most practitioners think that the prone lateral raise is a simple shoulder exercise. In fact, the posterior deltoid muscle occupies a larger part of the back than the shoulder. Therefore, the posterior deltoid muscle is crucial in shaping the back. Experience tells us that the best time to strengthen the rear deltoids is after back training, because before the back is "fed", the latissimus dorsi may "take over" the work that the rear deltoids should do.

Preparatory posture: Hold a dumbbell in each hand, stand with your feet shoulder-width apart, bend your knees slightly, bend forward so that your torso is basically parallel to the ground, let your arms hang naturally, and your palms face each other.

Exercise: Contract your posterior deltoids to lift the dumbbells, keeping your elbows slightly bent and avoiding lifting your torso as you lift the dumbbells. When your upper arms are raised to the same level as your shoulders, pause for about 2 seconds, then lower the dumbbells in a controlled manner to return to the original position.

Number of sets: 3 sets, 10 times/set.

Tips: When pulling, make sure the dumbbells and shoulders are in the same vertical plane, and do not let the dumbbells retreat to the waist. This will isolate the rear deltoid and make the pull more powerful. If you are trying this exercise for the first time, don't focus too much on the correct movements and muscle contraction.

Granted, back training isn't as fun as arm training, but it should not be neglected. In back muscle training, you must prevent shoulder strain caused by unbalanced movements. You must use reasonable methods, balanced intensity and density to help you develop a perfect back curve.