Hello, I suggest you go to the gym to do a comprehensive exercise. Don't just practice your back. You can choose to train more large muscle groups: training more large muscle groups of chest, back, waist, buttocks and legs can not only make your body strong, but also promote the growth of muscles in other parts. Some people only practice their arms without other parts in order to thicken their arms, which will make the growth of biceps very slow. I suggest you arrange some large-scale compound exercises, such as squat exercises, which can promote the growth of muscles in all other parts. This is extremely important. Sadly, at least 90% people don't pay enough attention to it, so that they can't achieve the expected results. Therefore, in the training plan, we should arrange five classic compound movements: hard pull, squat, bench press and push-ups. If you want a fitness plan. It can give you some reference. Say it briefly. Otherwise, there are too many. That's what I am.

On the first day, I practiced my chest muscles and triceps. Practice your shoulders and biceps the next day. On the third day, I practiced my back. Finally, practice your legs. Practice in this cycle. You can't just practice your muscles without rest. This exercise can give your muscles a good rest. So as to have a better effect.

If you just want to practice your back. I suggest you do pull-ups. Don't ignore the oldest. Pull-ups are one of the most classic movements.