1, single-arm dumbbell rowing: It is a good opportunity for exercisers who complain about the asymmetry of their backs to separate their latissimus dorsi muscles independently.

2. Barbell bending and rowing: This is the most common and popular latissimus dorsi muscle building training.

3.t-bar tilting and rowing: similar to barbell tilting and rowing.

4, rowing in a sitting position: it can exercise the entire back muscle group, and can help practice the arm and shoulder muscles.

5. Leg bending and hard pulling: In the exercises to improve waist strength, hard pulling is undoubtedly the most effective action. Comprehensive exercise below the lower back and buttocks.

Extended data:

Precautions:

1, pay more attention to action quality: pay more attention to action quality. There is no doubt that back muscle training is the difficulty of whole body muscle training. Only standardized movements can completely increase the load on the back muscles, which requires more attention and speculation in normal fitness.

2, pay attention to the exercise of the middle waist and back: ignoring the exercise of the middle waist and back muscles will lead to a short back and visually unsightly. Exercising the lower back muscles helps to lengthen the back. Specific actions include pull-ups and pull-downs (to the middle and lower chest position) with reverse grip or narrow grip, barbell rowing with reverse grip, straight arm pressing, etc.

3. Do more hard pulling: Hard pulling is a very comprehensive exercise to train the back muscles, especially the lower back, erector spinae and trapezius muscles, which has a very good strengthening effect. In the process of action, the whole action is given priority to, and half action can be considered when the weight increases.

Baidu Encyclopedia-Back Training Method

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