The most effective way to exercise back muscles

Many friends are still very interested in highlighting the back muscles, because if men have back muscles, they are actually very sexy. Training the back muscles still requires some time and the correct method. It will not appear if you just do it blindly. Back muscle training can be done through pull-ups or standing straight-arm pull-downs, both of which can target the back muscles.

Back muscle training series:

(1) Latissimus dorsi: Other small muscles of the back, including the teres major, can assist in the training of the latissimus dorsi. Generally, there is no isolated method to train them.

The latissimus dorsi muscle is composed of three distinct areas:

(1) The upper and lateral parts of the latissimus dorsi

Pull-ups: Wide-grip pull-ups focus on the upper and outer sides of the latissimus dorsi and are a great way to increase the width of your back.

(2) Lower part of the latissimus dorsi

Narrow-grip pull-ups and narrow-grip pulldowns are both great ways to work the lower latissimus dorsi.

Standing straight-arm pulldown: mainly exercises the lower latissimus dorsi.

(3) Middle part of latissimus dorsi

One-arm dumbbell rowing: It can isolate the latissimus dorsi on both sides, which is a good opportunity for exercisers who complain about their asymmetrical backs to compensate.

Barbell bent-over row: is one of the most common and popular exercises for building muscle in the latissimus dorsi.

T-bar bent-over row: Similar to one of the barbell bent-over row exercises.

Seated rowing: It can exercise the entire back muscle group and can also assist in exercising the arm and shoulder muscles.

(ii) Trapezius

Weighted shrug: The most important exercise for training the trapezius muscles. The traditional shrug can exercise the upper trapezius muscles well.

(III) Lower back: erector spinae

(1) Dorsi flexion and extension: Also known as the goat stretch, it is the best choice for beginners to practice waist strength. This exercise has a relatively small load and is not prone to waist injury.

(2) Double push-ups: Double push-ups have the effect of exercising the waist and comprehensively exercising the lower back, waist and buttocks.

(3) Swimming push-ups: These are similar to the prone push-ups, but they focus on exercising the waist at an oblique angle. They are similar to the coordination of hands and feet (left hand and right foot, right hand and left foot) during freestyle swimming to maintain body balance. They provide a comprehensive workout for the lower back, waist, and buttocks.

(4) Leg curls: Beginners can do it with bare hands; once they get used to the movement and their waist strength increases, they can add some weight, usually a barbell, or they can do it on a Smith machine. Comprehensive exercise for the lower back, waist and buttocks.

(5) Deadlift with bent legs: Among all the exercises to improve waist strength, the deadlift is undoubtedly the most effective one. Comprehensive exercise for the lower back, waist and buttocks.