What are the equipment for training back muscles?

As we all know, the back muscles are one of the three major muscle groups of the human body. Many fitness enthusiasts will also train the back muscles specifically. However, many friends who have just started fitness do not know how to train the back muscles, and even do not know which equipment in the gym can train the back muscles. So, what are the equipment for training back muscles?

First, what are the equipment for training back muscles? Seated pull-down machine. Method: Sit in a fixed position, hold the handles at both ends of the upper horizontal bar with both hands according to the grip distance and grip requirements, lock the shoulder muscles, sink, lean the body back slightly, inhale, use the latissimus dorsi muscles to pull the horizontal bar vertically down from the position above the head to the chest, pause for 2-3 seconds; then exhale, slowly return to the original position, and repeat. The shoulder muscles should be locked, and do not shrug your shoulders when returning to the original position, as this will affect the stress on the back muscles. Do not swing your body back and forth, and your body should always remain perpendicular to the ground.

Second, the seated rowing machine. Method: Sit facing the training machine, put your feet against the baffle, lean your body forward like a pulley, inhale and pull the handle under your chest, straighten your chest, and while pulling the handle toward your body, push your elbows back as far as possible, squeeze your shoulder blades, squeeze your back muscles, and exhale when the movement is completed. T bar. Method: Use a T-bar to practice T-bar rowing. Stand on the platforms on both sides of the T-bar with your feet, bend your knees slightly, straighten your back and bend forward 45 degrees or lie prone on the training inclined board. Inhale, pull up the T-bar in contact with your abdomen, push your elbows back as far as possible, squeeze your shoulder blades, squeeze your back muscles, exhale when the movement is completed, and repeat the previous movement.

What are the equipment for training back muscles? Pull-ups are an exercise that can greatly enhance our limb suspension ability and grip strength. When you are doing it, your body is always in a straight line when you pull your body up with force, with almost no swaying back and forth. Swinging is to use the strength of other parts of the body, which will affect the effect of our back exercises. Therefore, we should try to reduce the swing of our body and complete each up and down movement smoothly. Kneeling Cable Row: First, kneel down with your calves and insteps touching the ground, then hold the rope tightly with both hands so that it is at the same level as your chest muscles. Use your back muscles to bend your arms and stretch the rope behind your body. When you reach the bottom, pause and then slowly let it go. Do three sets of eight to twelve reps in total.