1. Bend over and paddle with dumbbells. Hold the stool with your left hand, kneel on the stool with your left knee, and retreat your right leg. Hang the bell on your right arm, pull up the dumbbell with your back strength, then put it down and change direction. This action helps to practice the thickness of the back.
2. Pull back with the horizontal bar behind the neck. Narrow grip on the lower back and wide grip on the upper back. This action helps to practice the width of the back.
Each movement is practiced in three groups, each group strives for 8- 12, and the rest between groups is 1-2 minutes. Exhale when muscles contract. Inhale when muscles relax. Just get used to it.
If you are in the gym, there are other equipment to choose from.
1. Straight rod pull-down: Hold the rod with both hands, lean back about 30 degrees, and use the back strength to make the rod lean against the chest. Note: Shoulders should be spread back to avoid borrowing. This action mainly exercises the width of the back. You can also practice standing upright and pull the pole behind your neck.
2. Row in a sitting position. Sit on a low cushion with your back straight. Grasp the tripod or straight bar with both hands and pull it toward the ribs. This action mainly exercises the thickness of the back.
3. Pull hard. Put the barbell on the ground. Hold the bar with both hands, slightly wider than the shoulders, stand up and pull up the barbell. You can straighten or bend your legs and lean back slightly when standing upright. Note: this action is mainly to practice the lower back. It is harmful to the waist and needs professional belt or special protection. Beginners are advised to practice seriously.
Therefore, all movements require a straight back.