1, rowing on your back
Rowing on your back is a very classic back training action. Rowing with barbells or dumbbells can effectively train the muscles of the upper and lower back. When rowing on your back, you need to keep your body lying flat on the stool, your feet on the ground, your upper back sinking slightly, then pull the barbell or dumbbell up hard to make it close to your chest, and then slowly put it down.
Step 2 pull-ups
Pull-ups are a very challenging back exercise, which can effectively train the muscles of the upper back and shoulders. When doing pull-ups, you need to find a pull-up device with a suitable height, hold the crossbar with both hands, then pull up hard to make your body as close as possible to the crossbar, and then slowly put down your body.
3. Rowing practice rack
Rower is a very convenient back exercise equipment, which can effectively train the muscles of upper back, lower back and shoulders. When rowing, you need to sit on the rowing machine and hold the handle of the rowing machine, then pull it back hard to keep your body upright and your back as straight as possible, and then slowly put it down.
4. rowing with dumbbells in one arm
One-arm dumbbell rowing is a very effective back training action, which can focus on training one back muscle. When rowing with a dumbbell with one arm, you need to choose the right dumbbell, then put one hand on the stool, hold the dumbbell with the other hand, then pull the dumbbell up hard to make it close to the chest, and then slowly put it down.
Step 5 bend over and row
Bow rowing is a very effective back exercise, which can exercise the muscles of the upper back and lower back at the same time. When you bend over to row, you need to find a suitable rowing equipment, then lean over and stand in front of the rowing boat, hold the handle of the rowing boat with both hands, then pull back as hard as possible, keep your back as straight as possible, and then slowly put it down.
Step 6 row on your stomach
Prone rowing is a very classic back training action, which can effectively train the muscles of the upper and lower back. When rowing on your stomach, you need to lie flat on the rowing boat, with your feet on the ground and your upper back sinking slightly, then pull the handle of the rowing boat up hard to make it close to your chest, and then slowly put it down.