Back muscles are not the largest and strongest part of the body, but are composed of a series of complex and interrelated muscle groups. The following back muscle fitness training plan is compiled by me for everyone. Welcome to read and browse.
Four main areas
1) upper and outer parts
2) Lower latissimus dorsi
3) Middle back
4) Lower back
Each area needs to be stimulated with special movements and bombardment angles, and we will give you the best two training movements for each part.
You can make a complete training plan again according to the introduced movements. Or, if an area of your back is obviously out of date, you can pick out some extra movements to train this area alone. In addition, a full understanding of which area is mainly stimulated by each back movement is helpful to shape the contour (V-shaped back), thickness and width of the whole back.
Many of the movements listed here are not isolated exercises, but can focus on stimulating muscle tissue in a certain area of the back.
Region 1, upper/lateral latissimus dorsi
Pull-ups (wide grip)
Hold the barbell with your palm forward. At the bottom of the movement, fully stretch and relax the arm to fully stretch the latissimus dorsi.
When doing pull-ups, imagine that your elbow is at your side, your latissimus dorsi is contracting, and your elbow is pulled down to lift yourself up.
Pull yourself as high as possible and fully stimulate the latissimus dorsi.
If you can't finish the whole movement, you can ask the coach for help or use a helpful pull-up to do this exercise.
Target suggestion
In order to really squeeze the upper/lateral latissimus dorsi at the bottom of the movement, when your arm is fully extended and drooping, squeeze your scapula to one side.
Bend over and lift the barbell to row (wide grip)
Don't stand on the platform or pedal to increase your range of motion: you are likely to rotate your lower back at the bottom of the motion. If you need a wide range of movements, it is far better to use less weight to make the movements more standard than to stand on a flat plate and try to balance your body.
Use a grip slightly wider than your shoulders, so that you can keep your elbows pointing out of your body, pull your elbows as high as possible, and try to accumulate back muscles at the peak.
Keep your knees bent and your back leaning forward during the whole movement. When you use too much weight, it is easy for your body to leave this bent position. This will involve other muscle groups in exercise.
Target suggestion
To better stimulate your latissimus dorsi and teres major, pull the barbell toward your upper abdomen.
Area 2, lower latissimus dorsi
Anti-pinch high pull-down
Hold the lower straightening rod forward with the palm of your hand at shoulder width. This grip allows your elbow to be pulled back as far as possible to stimulate the back muscles to the maximum extent.
When you fully extend your arms at the highest point, keep your torso upright and your back slightly arched. Keep your chest out and tight throughout the process: this will put more pressure on your lower latissimus dorsi.
Pull down your elbow as far as possible until the crossbar touches the upper part of your pectoralis major.
Target suggestion
In order to stimulate the latissimus dorsi more, keep your chest out and arch your back slightly. When you pull down the bar, you can get a better squeezing feeling by pulling on your lower chest.
Straight arm pull-down
Hold the barbell in your palm forward and move it back far enough away from the weight frame to ensure that your arms are almost straight (elbows are slightly bent) during the whole movement.
Keep your arms straight and pull down the crossbar in an arc until the crossbar touches your upper thigh. Concentrate on feeling the movement of latissimus dorsi: your arms should move like levers.
Make sure that only your shoulder joint participates in the whole exercise.
Target suggestion
In order to stimulate your lower latissimus dorsi more, at the lowest point, don't just stop when the bar touches your thigh. In fact, you should pull the bar back like a thigh, and soon you can squeeze the latissimus dorsi.
How to Train Back Muscles What are the training methods of back muscles and how to train them?
Area 3, Middle Back Muscles
One-arm dumbbell rowing
The waist leans forward, and the right knee and right hand are supported on a flat bench.
Lay your left leg flat on the floor and hold a dumbbell in your left hand. Let the weight hang directly on the side and keep your arms completely straight.
When lifting dumbbells, make sure your elbows are close to your side.
Keep your back straight, tighten your abdominal muscles, and pull your elbows up as much as possible. At the apex, press the scapula to one side, and then lower the dumbbell along the original path.
After completing the repetitions with one hand, switch to the other hand.
Target suggestion
At the bottom of the movement, move the dumbbell slightly forward from your shoulder: each lifting and lowering of weight is regarded as a complete and repeated movement.
Area 4, lower back muscles
Rowing by rope in a narrow distance
Keep the knee joint slightly bent to relieve the pressure on it and keep the body balanced.
Although you may think that leaning forward can increase the range of motion, keeping your trunk upright will cause more bombardment on your middle back than on your lower back and waist.
Keep your lower back slightly arched during the whole movement.
Pull your shoulders and elbows back as far as possible until the handle touches the middle of your body.
Target suggestion
Keep the peak contraction 1-2 seconds, and try to squeeze the scapula to one side to get the maximum stimulation.
Dorsal flexion and extension
When you lie prone on the bench, put your arms across your chest or behind your head (this will make it more difficult to move). As an alternative, you can also hold a barbell piece on your chest to increase the training intensity.
Bend as slowly as possible from the waist.
Tighten the lower back muscles and lift the trunk until you reach the initial position. Don't use explosive movements and avoid lifting your body too high: contrary to some people's expectations, overstretching your back is not a good idea.
Target suggestion
Adjust the back flexion and extension stool to get enough support for your hips. This will stop your hips from moving and focus your attention on your lower back muscles.
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