Everyone has a training plan to exercise back muscles. In a full-body training, the back muscle is the first to bear the brunt, because this muscle is one of the key points of our exercise. The rest are the muscles of the chest and legs, then the muscles of the arms, the muscles of the abdomen and the muscles of the buttocks. Especially for men, back muscle training is particularly important.

So how can we strengthen the back training more effectively and make the back stronger in the direction we need?

What kind of training method makes our back exercise have no weakness and makes our back muscles look without any defects? This is a topic worthy of discussion by all bodybuilders!

First of all, pull-ups

This action is the best action to exercise the back muscles in our training, so both gymnasts and ordinary gymnasts will put this action in front of the training. Unless you want to do hard pull training on a day with a lot of exercise, you must do as many pull-ups as possible. If you can't do it, you can't rule out using auxiliary power to do this action. Instead of using advanced drop-down to solve it, because although these two actions are very similar, they will be essentially different.

Pull-ups are of great benefit to the strength enhancement of the whole back and the coordination of the whole muscles. Both the back, the upper back and the muscle strength of our arms have a strong enhancement effect, especially the core function of the whole back is stimulating, so in order to have a better exercise effect on the back, we must do this action.

When doing this action, remember to stretch the muscles of the back first, and then contract and tighten, so when descending, straighten your arms but not too straight, stretch the muscles of the back, and then when pulling up, put your chin above the barbell and try your best to make the muscles of the back contract more fully to achieve better exercise effect. People who often do this action often have no major physical defects!

Second, bend over and row.

This action is a very heavy training, which is of great help to latissimus dorsi and the muscles of our waist, so you can't do this action with the hard pull when exercising your back, because it is difficult for your waist to bear such training intensity and it is often difficult to complete the training.

When we row a boat, we must remember to keep our backs straight. The technical point of this action is very similar to hard pulling. We must all remember that our waist should not be subjected to too much force, so as not to cause irreparable damage to our lumbar spine! So when viewed from the side, we should keep our bodies as straight as a flat plate.

When we pull back, we should remember to put our arms close to your body. Only in this way can our back muscles play a better role and exercise better. At the same time, in order to better exercise, we can try to make the barbell slide up along the thigh, which can better resist the gravity of the barbell and make our exercise more effective.

It is most appropriate for us to take the forehand grip when doing this action, because the movement of our back muscles leads to the forehand stroke of our back muscles, which is more in line with the contraction principle of our back muscles. Although the backhand action has certain effect, it is not suitable because it does not conform to the principle of exercise.