If you don't have a strong and generous back, no amount of practice will make you look stronger. If you want a V-shaped figure, back training is essential. Here are some ways to exercise your muscles. Keep exercising your back muscles. But any exercise should be done step by step, starting with basic back training. After three months, you can carry out more advanced back training. When the next summer comes, your T-shirt will burst.

Let's take a look at our plan first, as follows:

Number of project groups Number of times per group

Bow barbell rowing 3 15, 12, 10

Rowing with wide grip equipment 2 12

One-arm dumbbell rowing 2 12

Front high and back pull trainer 2 12

Methods/steps

Bend down and paddle with a barbell.

Bend forward with your knees slightly bent, hold the barbell slightly wider than your shoulders with both hands, lift the barbell to your abdomen, and then slowly return to your original position.

Rowing with wide-handed tools

Sit on the instrument, stretch the arm of the instrument with both hands, pull it under your chest, and then return to the original position.

One-arm dumbbell rowing

Hold the dumbbell with one hand and support it with the other. Lift the dumbbell parallel to the chest, and then return to the original position.

Front high and back pull trainer

Hold the pull rod wide, pull it hard above the clavicle of the chest, and then slowly return to the original position.

Matters needing attention

The weight on the bending barbell must be increased slowly, not too hard, otherwise it is easy to hurt your waist.

Choose the right weight for the last three trainings, that is, each group must feel exhausted when it reaches 12 times. Only in this way can we achieve the effect.