Regardless of the neglected problems, it is not easy to do well if you notice that you need to exercise your back. Because the back muscle is more difficult to shape than the chest muscle, and there are many muscle groups, such as latissimus dorsi, trapezius, rhomboid, and many small muscle groups.
Next, I recommend four ace moves to shape the back. Maybe you saw someone training in the gym yesterday. Your back muscles can prevent your back from collapsing.
1. Barbell rowing
If you want to increase the width and thickness of your back, you need to improve your core ability. Barbell rowing is a good choice. If you want to do this action, you must first know its specifications: separate your legs, make the distance between them shoulder-width, straighten your back and hold the barbell tightly. The grip distance of both hands is shoulder width, so that the abdominal core can be contracted, and the upper body is inclined downward, so that the angle between the upper body and the legs is between 60 and 90. Hands droop naturally, and then the latissimus dorsi will drive the arm to pull up until the barbell touches the abdomen.
pull-up
I think everyone has understood this movement. Pull-ups are one of the necessary movements for practicing back. No matter what action you use to practice your back, pull-ups are essential. In this training process, it is recommended to train with a wide grip, which can maximize the stimulation. In the process of pulling up the body, we should pay attention to shrinking the waist and abdomen core, and then pull up the body with the back.
3. One-arm dumbbell rowing
When your back muscles grow unevenly, this action is the best way to solve the problem of improving the imbalance of muscle strength. However, many bodybuilders often don't feel muscle strength in this kind of training. In fact, as long as they pay attention to the following points in training, they can obviously feel the existence of muscles. First of all, we should pay attention to straighten the back, control the movement track of the dumbbell to the diagonal of the upper and lower back, and make appropriate peak contraction.
Step 4: The goat stands up.
If your lower back muscles are too weak, you can't perform well in hard pull, squat and other training. The main muscle of goat standing is the lower part of back muscle. First lie on the upper inclined plate or special fitness equipment, fix your hands, and stabilize your body with the two fulcrums of your feet and abdomen. Then stop your back and put your hands in your comfortable position. In this training, we must pay attention to keeping the spine straight so as to transfer the stimulation brought by training to the lower back.
The above four movements are the trump cards to exercise the back. Although these trump cards are familiar to many bodybuilders, few of them are perfect. Therefore, if you want to exercise your back well, the most important thing is not the focus, nor the action itself, but firmness and persistence. Finally, don't forget to warm up before back training, and don't forget to stretch your back and arms after training.