The most effective way to exercise the back is pull-ups, which combines the physiological functions of latissimus dorsi to pull the trunk closer to the upper arm and stretch and contract the shoulder joint. Pull-ups are divided into wide distance, narrow distance, back of the neck and positive and negative grip. Every posture should be adopted.

Of course, muscles need to be fully exercised, so in the case of equipment, other exercise methods should be adopted.

One-arm dumbbell rowing

1. Bend your body to hold the dumbbell in a positive grip, support your body with your other hand on the bench, and bend your knee on the bench, with your body almost parallel to the ground, and hold your head up and hold your chest high.

2. Put the weight as low as possible and pull the weight to your body with your palm; Try to keep your body still and pull the dumbbell to your side with your back instead of your arms; Put it down slowly, control the weight, and practice one side before the other.

Sit down.

1. Relax the shoulder muscles when pulling down, and don't shrug your shoulders when you recover, which will affect the stress of latissimus dorsi; Don't swing your body back and forth. Always keep your body perpendicular to the ground.

2. Pay attention to the reasonable control of action rhythm. When you resume exercise, you should rely on the latissimus dorsi muscle to control the exercise, rather than completely relax, which is easy to cause damage to the shoulder joint and wrist joint.

3. Similar to pull-ups, the narrow grip pull-down generally adopts the reverse grip; In addition, there are also points of chest and neck pull-down.