Back training exercises

Many people who love fitness often plan to exercise their chest muscles, arm strength and back muscles. However, the back muscle groups cannot be trained blindly. A scientific training plan and rhythm are required. The human body has the latissimus dorsi and teres major muscles on the back. Different positions have different training methods. Pull-ups and seated pull-downs are currently the most common training methods. Here are some back training exercises that can perfectly train your back muscles while avoiding muscle strain.

Back Muscles Introduction

The back muscle group is one of the large muscle groups of the human body, and the back muscle group can be roughly divided into the latissimus dorsi, teres major, trapezius and erector spinae. The exercise of the back muscles requires the support of a systematic training plan. If you practice blindly, it will not only fail to increase the back muscles, but will cause harm. Today I will share with you some exercise methods and technical essentials for the back muscles.

Exercises for the latissimus dorsi and teres major

The first movement: pull-ups. Pull-ups are the most commonly used exercise method for practicing the latissimus dorsi. It can effectively increase the width of the latissimus dorsi. Pull-ups require the help 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. Pull-ups are usually done to exhaustion, and practiced 3 sets.

The second movement: seated pulldown. 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. Seated pull-downs are divided into wide grip and narrow grip. Generally, people practice wide grip. There is also a difference between the front of the neck and the back of the neck. People generally practice the front of the neck.

The above two movements are mainly to exercise the outer and upper sides of the latissimus dorsi. The following introduces some exercises and key points for exercising the lower side of the latissimus dorsi.

Lower latissimus dorsi exercises