Many fitness friends will lie on their backs when doing back pull-down exercises, because lying on their backs can increase their weight. However, please remember that the back pull-down is mainly used to train latissimus dorsi. When the body leans back too much, it will spread the weight to the waist, thus reducing the strength of latissimus dorsi and making the training effect worse.

Fitness is your confrontation with yourself. Don't lean back and gain weight. It is suggested to reduce the weight of the back drop-down list, concentrate the weight on latissimus dorsi and reduce the participation of other muscles. When you pull down your back, hold your chest out and abdomen in. When pulling down, pay attention to the trajectory of elbow movement. The body only needs to move back slightly about 10 degrees. Pay attention to latissimus dorsi during the whole exercise.

All back exercises must include biceps, but if you bend your arms excessively during back exercises, biceps will share the strength of your back muscles. Then why is this happening? Like my previous mistake, I was too greedy. In order to gain weight, my back muscles are not strong enough, so I can't help using biceps strength. If you want to improve, you need to imagine that your hand is just a hook, just a dumbbell or barbell hook, and try not to use force.

If you shrug your shoulders, the reason for this mistake is the same as excessive use of biceps strength. This is the result of using too much weight. Because the strength of the back muscles is not enough to cope with the weight, it is necessary to use the strength of the trapezius muscles. This is also the fatal reason why some friends use trapezius acid for back exercise. Similarly, if the trapezius muscle is used excessively in latissimus dorsi training, the back strength will also be weakened, resulting in poor back training effect.