How to exercise back muscles

For office workers, their muscles are very thin compared to those who do physical labor. If you want to make your muscles more perfect, exercise and diet are essential. The diet only requires eating a lot of protein, but muscle training cannot be completed in a short period of time. For example, for back muscle training, you need to master some movements and stick to them for more than 2 months to see results.

Action 1: High pull-down

When performing this movement, first grab the handle at the end of the rope. You can change the direction of your body, the distance between your hands, and the way you hold your hands. These changes will cause different stimulation to your back.

For beginners, you need to build up muscle sensitivity first, and we only need to hook the handles with our hands, so that the forearms and biceps will not be used. Our current goal is to exercise the back muscles. Keep them tight when pulling down, let your elbows go down, control them on both sides of the body, and keep your elbows slightly in front of the body.

If we use the backhand, this will stretch the back muscles better because we can stretch the muscles in advance.

Action 2: Single-arm dumbbell rowing

In the process of completing this exercise, we often over-involve the biceps, especially when the movements require pulling.

When doing one-arm rowing, most people will pull the dumbbells, and then it becomes a hammer curl, which will involve the biceps too much. But we know that if you want to exercise the back muscles, the elbows must be behind the body. You should keep your arms as close to the body as possible while keeping your spine neutral.

Imagine that there is a brace on your elbow that keeps your elbow at 90 degrees.

Action 3: Pull-ups

Many people skip this exercise right away at first, which is a big mistake because it is an excellent training exercise. You must practice pull-ups. You can use a resistance band to help. Once you are familiar with the muscle exertion, you can do it without assistance. No matter which one you choose, you must do your best to complete it.