What are the back muscle exercises?

If you want to have a perfect body shape or perfect muscle groups, you can’t do without training your back muscle groups. The back muscle group is more difficult to train, so the muscles are relatively loose. The back muscles are relatively complex, so they need to be trained from different positions and angles. Training the back muscles requires methods and techniques, so that you can achieve twice the result with half the effort. Next, let’s take a look at how to train the back muscles!

Steps/Methods

Pull-ups. Use pull-ups to exercise your back and increase the width of your back: hold your hands a little wider than your shoulders, lift your body up with force so that your chin is above the horizontal bar, then control your body and slowly lower it. Generally do 3-4 sets, 8-12 times each set. Be careful not to shake your body during the movement and do not lower it too quickly. The wider the grip, the greater the stimulation on both sides of the latissimus dorsi.

"Seated Machine Pulldown". For beginners, they may not have enough strength, so this method is recommended: sit under the straight bar of the seated machine, straighten your back, lean your upper body slightly backward, pull the straight bar down to the clavicle in front of your chest and then restore it, controlling the movement at a constant speed.

"Bent-over Barbell Row". This is another classic move that bodybuilders must choose. Its main function is to increase the thickness of the back. The athlete stands in front of the barbell rack, bends his knees slightly, leans forward, and makes an angle of about 45 degrees with the ground. He keeps his back straight, holds the barbell with both hands, with the grip slightly wider than the shoulders, pulls the barbell upwards, and then controls the return to the original position until his arms hang naturally. Generally do 3-4 sets, 8-12 times each set.

The above is the training method for the back muscles. Through this training method, you will see results after persisting for a period of time. If you are unable to train yourself properly, you can go to the gym for professional training in the early stages. You need to stretch after exercise. Although it is the back muscles, if the back muscles are not stretched, they will also cause muscle soreness.