There are trapezius, latissimus dorsi, scapula and rhomboid muscles in the superficial layer of back muscles. There are long back muscles and short back muscles in the deep layer. And latissimus dorsi is the most extensive muscle in human body. Many people, especially those who have just started fitness, often neglect to exercise back muscles and are keen on practicing chest muscles. In this way, the chest muscles have been greatly developed, but because of the weak back muscle strength, it is easy to become a bad figure arched in the chest. Developed back muscles can not only make the upper body straight and the back inverted triangle, but also exercise pectoral muscle, serratus anterior muscle, triceps muscle and other muscle groups to varying degrees. Many people often improve their bench press performance because of their muscular back. To develop the back muscles, you can practice the horizontal bar neck pull-ups in the first month according to the following methods (Figure 1), and do two groups, 8- 12 times in each group. This exercise is difficult, and beginners must stick to it, because it is an important means to exercise back muscles. At the beginning of training, practice three times a week, and each group may only do two or three times each time. After several months of exercise, each group can do 8- 12 times. After practicing for half a year, you can carry a load on your feet (the weight varies from person to person) to widen the distance between your hands. The grip is too narrow and the effect is not good. Hard-pulling barbells mainly exercise back muscles and waist muscles. The posture is that the feet are parallel, shoulder-width apart, and the barbell is lifted with straight legs until the whole body is straight. The distance between the two hands is about 90- 1 10 cm. Do 3 groups, each group exercises 10- 12 times. The exercise course in the second month is the same as that in the first month. In the third month, there are three groups of horizontal bar neck pull-ups, hard pull and bending. Bending rowing posture: Hold the barbell with both hands, slightly wider than the shoulders, bend your legs and hold your chest out, and lift the barbell with your elbows close to your body during lifting. The exercise course in the fourth month is the same as that in the first three months. Focus on mastering the essentials of rowing in corners. In the fifth month, if the exerciser can persist in training for four months, he will certainly achieve certain results. If you find that the back muscles are asymmetrical on both sides, one side is big and the other side is small, you can bend over and pull with one hand according to stool practice, and do 2-3 groups, and each group will do 8- 12 times. Only practice the slow-developing side of the back. If there is no obvious asymmetry in the back muscles, you can not practice this action. In the sixth month, if the back muscles are thin, you can practice sitting posture stretching machine and do 3 groups, each of which does 8- 12 times. Sitting posture: sitting posture, bending your legs, holding your chest out, and slowly relaxing. Horizontal bar neck pull-ups, curve rowing, 3 groups each. There are many ways to exercise muscles in a certain part from the seventh to the ninth month. In these three months, the number of groups in the whole set of actions can be rearranged, and it is best to make the sum of the number of groups in the above actions 13 groups. Ten to twelve months, press the stool with one hand, lean over and lift 5 groups, and practice on both sides. Sit and practice three sets of tensioners. 5 groups of horizontal bar neck pull-ups. In the process of practice, you can work harder on this action and increase the number of groups if you think which action stimulates the muscles more. But it takes three months to change the action. Don't practice this today, practice that tomorrow. When exercising, you should concentrate on exercising your back muscles. It is required to stimulate muscles every time you do it, and you must not be careless. As long as exercisers are willing to work hard and pay attention to the combination of safety and rest, they will get what they want.