How to train back muscles

Nowadays, more and more friends have joined the fitness industry, and they all hope to have a healthy body. Many friends want to know how to train their back muscles to make their bodies more perfect. Especially for those who want a V-shaped body, it is more important to learn how to train their back muscles. So, what is the best way to train your back muscles?

If you don't have a strong and broad back, then no matter how much you train, you won't look stronger. Keep training your back muscles. However, any exercise should be done gradually, starting with the recent back training.

Below is the training plan, which is to be performed once a week. For the last three exercises, you need to choose the correct weight, that is, you must reach a feeling of exhaustion after 12 repetitions in each set. This is the only way to achieve the desired effect.

1. Bent-over barbell pull-up

Bend forward with your knees slightly bent, hold the barbell with both hands, with your hands slightly wider than shoulder width, lift the barbell to your abdomen, and then slowly return to the original position.

2. Wide-grip machine rowing

Sit on the machine, hold the machine arms with your hands wide, pull them up to below your chest, and then return to the original position.

3. Single-arm dumbbell row

Hold the dumbbell with one arm and support it with the other hand. Pull the dumbbell up to parallel with your chest, then return to the starting position.

4. Front high pull back trainer

Grip the pull bar wide, pull it hard to your chest above the clavicle, and then slowly return to the original position. In addition, to learn about good methods and precautions for exercising the waist and back muscles, you can read: Good methods and precautions for exercising the waist and back muscles.

If you want a good figure, of course you have to learn how to train your back muscles. There are many ways to train your back muscles, mainly including bent-over barbell lifts, wide-grip machine rowing, single-arm dumbbell rowing, front high pull back trainer and other methods. Different equipment have certain effects when trained, and you can choose according to your actual situation.