What are some exercises for back training?

The back muscle group is one of the larger muscle groups in our body. Back training is a very important part for everyone who likes fitness. Back muscle training is what many fitness enthusiasts pay the most attention to. If the back muscles are well trained, it usually has a great impact on our body shape. If you want your body to look good, back training is very important.

What are some exercises for back training?

1. Dumbbell Rowing

This movement should be familiar to the vast majority of exercisers, because it is one of the more efficient shoulder exercises and is often used by many fitness enthusiasts to train their latissimus dorsi muscles.

We can relax our muscles a little before practicing, first use light dumbbells to warm up, let the body feel some heat, and then switch to normal exercise weight for rowing exercises.

When practicing, bend your knees and lie down in front of a bench with your back straight. Support yourself with one hand on the bench and hold a dumbbell in the other hand to perform rowing exercises. Do not let your head bend down during the exercise, but keep your head up so that the nape of your neck is in line with your back.

When practicing, pay attention to feeling the stimulation of the latissimus dorsi muscles and do not go too fast.

2. Barbell Rowing

When performing this exercise, you should pay special attention to your body posture. Only by maintaining the correct posture can your latissimus dorsi get the best stimulation.

When practicing, hold the barbell with both hands, then you can bend over slightly, keep your back straight, look forward and don't let your face fall down. When pulling back, try to stretch your elbows as far as possible so that your back can be effectively stimulated.

3. Machine rowing

During practice, we exercise on the rowing machine. The rowing machines in many gyms may be different, but this will not hinder you from exercising your back. As long as you master the correct way and feeling of exercise, you can easily use any equipment for exercise.

When practicing, keep your back straight and tight, do not hunch your shoulders, lower them naturally, grab the handle of the rowing machine with both hands, and do back stretching exercises to effectively stimulate the latissimus dorsi.

4. Pull-ups

There is no need to explain this exercise in detail. Many people can do it, and it can effectively stimulate our back.

Don't do it too fast when practicing. Let your back muscles get a deep stimulation. Keep your back tight when pulling up and pulling back, and don't relax your back muscles.

Exercise amount: Practice each movement in three sets, 10 to 12 times per set.

It is difficult to develop a good muscle shape for the back. You need to go through long-term and persistent exercise to gradually make your muscles look good.

Don't be in a hurry when you exercise your back. Just make sure you exercise properly and supplement your diet in time, and your back will be improved sooner or later.