Hold the horizontal bar with both hands at a distance to do pull-ups and palms forward. Then use the contraction force of latissimus dorsi to pull the body up until the horizontal bar touches the back of the neck, stop for a while, then use the strength of latissimus dorsi to control the body, slowly put down your arms and straighten completely, and relax the whole body. Inhale when the pull-ups are up and exhale when they are down. Focus your mind on latissimus dorsi during exercise. The closer the horizontal bar is to the shoulder, the better the exercise effect. But it is also difficult to do so. Beginners don't have to be too demanding at first, as long as the headrest can touch the bar. When rowing, your feet are open, your knees are straight, your upper body leans forward parallel to the ground, the barbell is hung in front of your legs, your hands are facing forward, and the grip distance is shoulder width. With the force of latissimus dorsi contraction, the two arms first pull the barbell to the calf, then bend the arm to lift the barbell to the abdomen along the leg, the latissimus dorsi tightens and stops for a while, then control the barbell with the force of latissimus dorsi, and slowly fall down along the original route, returning to the starting position where the two arms hold the barbell droop. Inhale when lifting and exhale when falling, with emphasis on latissimus dorsi. This action is mainly to exercise latissimus dorsi. When doing movements, although the upper body leans forward, you should not hunch over and always keep a straight back posture. In practice, wide grip distance is beneficial to exercise latissimus dorsi near waist, while narrow grip distance is beneficial to exercise latissimus dorsi near shoulder. If you stand on a block of wood with a thickness of more than 20 cm or practice on a bench, the barbell can be put lower, which can fully lengthen the latissimus dorsi and help the latissimus dorsi to expand. When rowing with one arm, the right (left) holds the dumbbell, the right (left) leg stands on a wooden board with a thickness of 15 ~ 20cm, the left (right) leg kneels on the bench, the left (right) hand-held stool keeps the body balanced, the upper body leans forward, and the right (left) arm naturally droops. Then use the contraction force of latissimus dorsi to lift the dumbbell along one side of the body until it can no longer be lifted, paused and put back into the one-arm drooping posture. Inhale when lifting, and exhale when falling. This action is mainly to increase the thickness of the upper back muscle and exercise the rhomboid muscle in the deep trapezius muscle. Focus on the latissimus dorsi when doing the action. Stand with your legs on the board, so that the bell arm can hang lower and the back muscles can be stretched more fully and contracted better. Reverse bow practice prone on the bench, close to the bench below the waist, let your partner press your legs at the end of the bench, or fix your legs with broadband. Cross your hands and fingers behind your neck, lean forward with your head below the stool. Then, using the contraction force of sacrospinous muscles on both sides of the spine, the upper body is lifted upward to form an anti-bow shape, and then it stops for a while and then slowly falls. Inhale when lifting, bend forward and exhale when falling. Carving the back doesn't mean you don't need to repeat the joint training. The back is a huge and complicated part. You need to make it work like a crane, constantly lifting the weight you think is almost impossible, and making all the muscles in your back work like a single muscle. The purpose of this exercise is to increase the volume, width and thickness of muscles.