Want a huge and eye-catching upper body that can't be hidden under a T-shirt? Try these rope exercises. This training method is like moving freely in your arm, but it can make your muscles get a constant tension. There is no need for dumbbell bends and barbell squats. Here are five ways to stretch the back muscles by pulling the rope.

1. Practice by rowing rope

Rowing rope exercise is the main way to exercise strong and broad back. It can exercise your trapezius muscle with unique strength and frequency, and enhance the width and thickness of your back.

First squeeze your shoulder blades. Don't put all the pressure on your back. If you want to strengthen your back muscles, use a wide grip; If you want to emphasize your arms, use a narrow grip.

2. One-handed diagonal rope practice

One-handed pulling rope emphasizes the independence of the body, corrects the unbalanced power, activates your stabilizer, protects you from injury, and enhances the work of the core part.

Set the cable handle to chest height. Grab the handle, step back and face the cable. Pull the stay cable and start to move. Pull the scapula to the midline, and don't twist the trunk. After completing all the steps, switch to the other side.

At the end of the action, add a twist and you will ignite your shoulder stabilizer to improve your health.

Step 3 Kneel and turn the rope to practice

Separate the front foot and pull the cable handle on the same side of the rear leg. Pull the scapula toward the midline and start to move, without twisting the torso. Pause at the top, then turn your hips and upper body to the cable while keeping your shoulders flat.

4. Italic one-handed pull rope practice

First, get into a semi-kneeling position and keep your pelvis in a neutral position. Secondly, you can't compensate your lower body. Third, you will activate your torso.

By simply changing your position, you can turn a simple rope-pulling exercise into a full-body exercise, activating and strengthening the muscles of your hips and thighs.

Set the drawstring to the lowest position. Stand with your feet apart and bend over so that your torso is perpendicular to the cable. The point is to squeeze your hips with your hind legs.

5. Practice pulling the rope with both hands.

Hands down is a good exercise for latissimus dorsi. Sit in the pull-down chair and lean back 30 degrees. Start exercising, squeeze the shoulder blades together and pull the clavicle.

6. Semi-squat grip rope practice

Half-squat grip and rope-pulling exercise are amazing attack exercises. It can make your shoulders wider and reduce upper body injuries.

Put a cable fitting on your head. Each hand grabs both ends of the rope, palms facing each other, and begins to move, squeezing the shoulder blades and back. Pull the rope to your nose. In order to obtain a larger range of motion, each hand is connected with two cable accessories and a rope.

7.x-arm pull rope exercise

X-arm exerciser is an effective posture to increase back muscles. Through such a unique angle, you can exercise the muscles of your back and shoulders and avoid shoulder injuries.

Grasp the left cable with your right hand and pull the right cable with your left hand. Pull two handles and cross them in front of your body until your arms are fully extended to your sides.