1. Pull-ups: Pull-ups are a very effective way to exercise back muscles. Pull up vertically on the crossbar, try to make your chin exceed the crossbar, and then slowly put it down. Keep your elbows close to your body and ensure that your back muscles participate in the whole movement.
2. Bow and row: Bow and row can exercise multiple muscle groups on the back. Stand or sit with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand, lean forward and keep your back straight. Then pull the dumbbell back to your chest until your arms are parallel to your shoulders. Repeat this action and keep your back straight.
3. Rowing in a sitting position: Sit on the rowing machine with your feet on the pedal and your knees slightly bent. Hold the dumbbell with both hands, pull it back to your chest, and then slowly put it back. Keep the upper body stable and use the strength of the back muscles to complete the action.
4. Hard pull: Hard pull is a kind of whole-body strength training action, which has a very good effect on back muscles. Feet shoulder-width apart, toes slightly outward. Hold the dumbbell with both hands, put the dumbbell on the front side of the thigh, then bend down and squat, and try to make the dumbbell close to the ground. Then lift the dumbbell with the strength of your back muscles until you stand up.
These methods are effective because they mainly target different parts of the back muscles. Through the combination of various movements, the strength and endurance of back muscles can be comprehensively improved. At the same time, these movements also have good application value in daily life, which is helpful to improve posture and reduce back pain.