Complete guide to back muscle training

For men, they all want to make their muscles more developed, especially the muscles on their back. Many men want to make their back muscles more developed. So many men want to learn about back muscle training methods in order to make their back muscles stronger as soon as possible. In order for you to understand it as soon as possible, take a look at the following complete list of back muscle training methods.

To exercise the back, you should use different equipment to exercise it from top to bottom and from different angles, so that it is both wide and thick, fully showing a man's upright posture. The back muscles aren't the only part of the body that is the largest and strongest. It is made up of a complex series of interconnected muscle groups. From the perspective of exercise, the main muscles are (1) latissimus dorsi and teres major, (2) trapezius, and (3) lower back: erector spinae. Each area requires targeted stimulation using specific movements and angles of attack.

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.

Back muscle exercises

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.

Back muscle exercises

Seated pulldown: Wide-grip pulldowns focus on the upper and outer sides of the latissimus dorsi and are a good way to increase the width of your back.

Back muscle exercises

(2) Lower part of the latissimus dorsi

Narrow grip pull-ups and narrow grip pull-downs are both good ways to exercise the lower part of the latissimus dorsi.

Standing straight arm pull-down: mainly exercises the lower latissimus dorsi

Back muscle exercises

(3) Middle part of latissimus dorsi

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

Back muscle exercises

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

Back muscle exercises

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

Back muscle exercises

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

Back muscle exercises

(ii) Trapezius

Weighted shrug: The most important exercise for training the trapezius muscle. The traditional shrug can exercise the upper part of the trapezius muscle very well.

Back muscle exercises

(III) Lower back: erector spinae

(1) Back 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 easy to injure the waist.

Back muscle exercises

(2) Prone Raise: Double push-up exercises the waist and comprehensively exercises the lower back, waist and buttocks.

Back muscle exercises

(3) Swimming push-ups: Similar to the prone push-ups, but they mainly train the waist from a diagonal angle. They are similar to the coordination of hands and feet (left hand and right foot, right hand and left foot) in freestyle swimming to maintain body balance. They also train the lower back, waist, and buttocks.

Back muscle exercises

(4) Leg curling: Beginners can do it with bare hands; after getting used to the movement and increasing waist strength, they can add some weight: usually a weighted barbell, or they can do it on a Smith machine. Comprehensive exercise for the lower back, waist and buttocks

Back muscle exercises

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

A complete guide to back muscle training methods. I believe that after you understand these training methods, you will understand the training methods for the back muscles. Therefore, for many men who want to make their back muscles more developed, they can follow the above introduction and try to exercise to make their back muscles healthier and sexier.