Wide grip pull-ups belong to the basic operation of training back muscles. Hold the horizontal bar with both hands, keep your arms at a certain distance, stretch your body upward, and pay attention to keeping your back tight.

2. Pull down the horizontal bar cable

When you are under the horizontal bar, you should sit in your seat with your legs apart, hold the pull rod by hand to keep it vertical, and pull down the pull rod, keeping your body in a straight line and not bending your waist.

3. Barbell rowing

Barbell rowing refers to keeping your hands at a certain distance when standing, holding your own barbells in order, bending your upper body and lifting the barbells as little as possible.

4, barbell hard pull

Barbell lifting is similar to barbell rowing, but the difference is that in the later stage of barbell lifting, the body should be kept upright, and the barbell should be forcibly lifted to the chest, and the movement process should be slow to avoid strain.

5, dumbbell hard pull

Dumbbell hard pull is an improved version of barbell hard pull, which mainly uses dumbbells instead of barbells. It is suitable for bodybuilders with poor physical fitness to stretch dumbbells to an upright state.