1, wide grip pull-ups
Wide grip pull-ups are one of the movements suitable for training back muscles, which can exercise the lateral and upper sides of latissimus dorsi and make the muscle lines of the back more beautiful. When doing pull-ups, you need to use the horizontal bar, hold the horizontal bar with both hands, the distance is wider than the shoulder, slowly stretch your body upward, then slowly downward and repeat.
Step 2 sit down
Sitting posture can exercise the lateral and upper sides of latissimus dorsi. When doing this action, you need to hold the handle of the instrument with both hands, sit on the stool, slowly pull the bar down to the shoulder position, stay for 3 seconds and then slowly put it on.
3, standing straight arm pull down
Standing straight and pulling down can exercise the lower side of latissimus dorsi. When doing this action, you need to keep standing, face the instrument, hold the rear puller with both hands, slowly pull it down to the thigh and slowly put it back. Pay attention to inhale when you need to pull down, and exhale when you recover.
4. Narrow grip pull-ups
Narrow grip pull-ups can exercise the lateral and lower sides of latissimus dorsi, similar to wide grip pull-ups However, when holding the handle of the horizontal bar, your arms should be the same width as your shoulders, and slowly stretch your body upwards, which can make the muscles of your shoulders more compact and full.
5, one-arm barbell rowing
The action of rowing with one-arm barbell mainly exercises the middle part of latissimus dorsi, which can separate the shoulders on both sides and solve the problem of asymmetry of back muscles. When doing this action, you need one foot on the ground, one hand to hold the bench to fix your body, and the other hand to slowly pull the barbell back.
6. The barbell draws near
You can also practice the middle part of latissimus dorsi when the barbell bends down. Keep your feet shoulder-width apart, hold the barbell tightly with your hands, lean forward at a 45-degree angle with the ground, and slowly pull the barbell up. Your back needs to be tightened, or you will be in danger of injury.
7. Goat stands up
The action of goat standing up can exercise the lower part of back muscles, which can be practiced on professional equipment or using benches or yoga mats. Take the lower abdomen as the help point, sink, stand up slowly with the help of the strength of your back, pause for 2 seconds after reaching the highest point, and repeat.
8. Bend over with load
You can also practice your back muscles by bending with weight, with your feet shoulder width apart, putting the barbell behind your back, holding the barbell with both hands, and lifting the barbell with the strength of your back. This action needs to hold your chest high, and you can't bow your waist with your chest, so it won't achieve better results.