Hello, here are our common methods to exercise back muscles: pull-ups at the back of the neck, holding the horizontal bar with both hands at a distance, 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. In order to achieve this effect, I chose four kinds of exercises that focus on specialized muscles and don't waste energy on the main back muscles (I have already practiced on the day when I gained a lot of weight). These four isolated exercises are not easy. Compared with heavy exercise, they are more exhausting, because the muscles must remain tense during the whole exercise until all the muscles in this area feel burning. Starting posture with wide grip neck pull-ups: Hold the horizontal bar with wide grip distance with both hands (palms forward), with feet off the ground and arms naturally drooping and straight. Action process: use the contraction force of latissimus dorsi to pull up until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on. Ultra-heavy rowing and hard pulling are essential in any back training program, but neither of these exercises can bring you a well-defined and patchy "armor" from the end of latissimus dorsi to the bottom of deltoid muscle. Only the top-down pull-down action can do this. This is why I do this exercise. Hold the bar wide and hang heavy objects below the waist, because the purpose of training is to carve muscle lines and improve muscle separation. When pull-ups, imagine that the upper and outer ends of latissimus dorsi are pulled to the waist until the chest touches the bar, and then slowly descend to keep the muscles tight. If this is the first exercise, do 4 groups, each group 12- 15 times. If it is not the first exercise, do 3 groups, each group 12 times. One-arm dumbbell rowing uses one hand to hold the bell, the same leg stands upright, and the other leg and hand kneel on the stool. The upper body leans forward, lowering the dumbbell as far as possible to pull the latissimus dorsi, and then pulling the dumbbell upward until the hands exceed the tilted upper body. When the dumbbell is put down, the lowest point is deeper than the average person. Try to fix the shoulder as much as possible during the whole movement so as not to make it swing too much. This one-handed rowing supported by kneeling on one leg can better concentrate the strength of latissimus dorsi and reduce the burden of leg and back muscles, so bodybuilders mostly use this method again. The advantage of rowing with a dumbbell with one arm is that its freedom of movement enables it to aim at the place where it wants to practice. Keep control during the action, and don't yank and release. When descending, put the dumbbell as low as possible so as to exert good pressure on the back. Pull-ups only by contracting latissimus dorsi muscles, avoiding the strength of arms and shoulders until the dumbbell touches the chest. Do 3 groups, each group 12 times. The initial posture of pulling down the T-bar with a wide grip is sitting on the bench, with hands straight up and a wide grip distance, and holding the bar directly. During the movement, contract the latissimus dorsi and pull down the pole as far as possible until it touches the neck, back, shoulders or chest. Then slowly relax the latissimus dorsi and let the rod retract to the height where the arm is stretched straight. Breathing method: inhale when the rod is pulled down and exhale when it is released. At the same time, do front neck pull-down and back neck pull-down, and the front neck pull-down is located in rhomboid muscle and upper back; The neck pull-down focuses on the ends of the upper back and lower back. Whether I pull down before or after my neck, I slowly tighten my muscles to ensure that I don't use the strength of my shoulders and arms to keep my movements stable. Do 3 groups, each group 12 times. Sit in front of the equipment, paddle with a pulley, put your feet on the pedal, keep your back straight, your upper body slightly backward, and hold the handle with both hands; Retracting the back drives the elbow to the back of the body, feeling the scapula close to the spine from both sides; Then slowly return to the starting position. I have done two exercises of pulling from top to bottom, and one exercise of pulling from front to back (rowing with dumbbells in one arm), so I will use another exercise of pulling from front to back to keep my balance. Although pulling from top to bottom can widen the back, it has little effect on improving the strength and thickness of the back. This can only be done by pulling from front to back. I stretched my arm as far as possible until I felt pressure under my armpit, and then pulled the handle to my abdomen. Hold your chest out and arch your back slightly. It is very important to always maintain an upward posture. Don't lean forward or backward. Do 3 groups, each group 12 times. For beginners: neither fatigue due to heavy load training nor fatigue due to adaptive training. In other words, more weight and more practice are needed. So, for the first six months, I suggest you don't change your training plan. The only change should be to increase the number and weight of groups and keep the same movement and order. Until you master them completely. When a specific muscle, rather than an auxiliary muscle, reaches fatigue first, it means that you have mastered this movement. Pay attention to the following points: 1, arrange a day of back training alone, not on the same day as chest and triceps. Because when the exercise intensity is extremely high, you can't climb two peaks at once. It is better to practice separately, and the training time is shortened. 2. Even if the lifting weight is heavy, pay great attention to the correctness of the action. Many injuries are not caused by strenuous exercise, but by wrong actions. 3. Different back exercises are aimed at different muscles. But it is good for the development of the whole back. Give priority to large muscle group exercise, supplemented by small targeted exercise, and strive for the effect of all-round development. 4. Incorporate the exercises behind the deltoid into the back training. The reason is that these muscles participate in many back muscle movements. All kinds of stretching exercises are good for it. 5. Pay attention to the range of motion when practicing latissimus dorsi. Usually use a medium grip or a narrow grip distance, because a wide grip will reduce the degree of muscle stretching. 6. If you can't stop during an exercise, it means you have a lot of weight. Three standards 1. The range of back training is far more important than other parts, and every movement should be fully extended and completely contracted. 2. In order to keep your muscles tense all the time, you should move at a slow and steady speed. 3. Make sure that each group does 10- 12 times. If the number of times is too small, the strength of the attached muscles will be used, which will reduce the training effect of the target muscles. Don't use the weight that you can only do 6-8 times in the above four exercises. The last piece of advice is that muscle exercise is sometimes not necessarily proportional to your method. . The key to fitness is often persistence and will. . Therefore, no matter how difficult it is to exercise in the future, you must grit your teeth and get through it without paying. No gains. . I believe you will understand! ! !