For some bodybuilders, back training is not an easy task. The back muscles are relatively large, and some of our movements can only exercise part of the back muscles. There are many benefits to back training, and training your back well is a foundation for developing an inverted triangle body shape. There are many back training movements, so do you know what are the 10 best sets of back training movements? Let’s go take a look below!
1. Barbell Deadlift
Technically the deadlift is not just a back exercise - it covers your entire posterior chain - from your triceps surae to the trapezoids of your upper back Muscle, arguably the best overall back development. When performing deadlifts, in order to achieve better whole-body gain, the weight we use can be larger within the scope of our capabilities (about 85% of 1RM). When doing group reps, normally do 3-5 groups -About 8 times, the rest between groups depends on the training, and it is best not to exceed 3 minutes.
2. Barbell Row
This is probably the second back exercise you go for in terms of weight. EMG studies show that your upper and lower back muscles are stimulated to a greater extent when performing a correct barbell row than other vertical or horizontal pulling movements, of course, provided the movement is performed correctly. When performing barbell rows, we generally use medium reps, 6-8 or 8-10 reps.
3. Wide-grip pull-ups
Pull-ups are a great training, whether it is building overall strength or back strength, but due to the sports meeting It has a long moving distance, so it is a big challenge to the shoulder joint. The arrangement of pull-ups is relatively free, but in order to determine a good shoulder pattern, the shoulders must be "warmed up" before exercise, because pull-ups still have certain difficulties for most people, so the ideal 8- 12 times is also very reluctant, but you can arrange the training times in a U-like form, such as 8-5-5-4-6 times.
4. Standing T-bar rowing
When performing T-bar rowing, you should pay attention to that this is not a squat, you have to maintain The knee joint has a certainBend and lock out, this is critical because you can't cheat with your hips and legs. The training should still be arranged in the first half of your entire training. Feel the stretching and contraction of your back muscles during exercise, and always pay attention to keeping your back straight.
5. Seated wide-grip cable rowing
When most people perform seated rowing, they usually use a narrower grip because they can achieve a longer distance of movement, although it seems so. , you may actually be using more arm strength during training. By using a wider grip, the focus is on your upper lats. Although the distance traveled is shortened, this change is more conducive to exerting force on your back.
6. Smith Overhand Row
The essentials of the Smith row and the barbell row are very similar, except that the former does not require you to provide more control. You can Focus more on training your back. Of course, for friends with weak grip strength, you can use wrist straps. Actions are generally arranged in the middle of training.
7. Pull the rope down
Most of the time, we are doing pull-downs with a wide grip, but you may ignore this The benefits of the "closed" V-bar pulldown, EMG (electromyography) studies show that using tight V-bar handles activates your lats just like a normal grip, so you don't miss any muscle fibers. Generally speaking, the movements can be arranged at the very beginning of training as a good warm-up group, with 12-15 times and about 3 groups.
8. One-arm dumbbell row
This is a great unilateral exercise because it can correct the imbalance of your back on both sides, and more importantly Yes, you can achieve greater back contraction by rowing in this mechanically stable position. When performing the movement, always pay attention to the movement of the elbow, but do not allow the angle of the elbow to change, because this will involve the biceps. Generally, dumbbell single-arm rowing will be arranged in the second half of your training. The groups are arranged at 2-3 groups
9. Incline dumbbell pull-up
This exercise is veryOften like the straight-arm cable pull-down, it is a typical single-joint exercise, but in comparison, the setting of the decline board will give your latissimus dorsi a longer muscle contraction range, which allows the muscles to be well stimulated. One of the important conditions. When performing the movement, be sure to lock the elbow bend and use the contraction of the back muscles to complete the movement through the movement of the shoulder joint. In order to obtain the training pump, most of these single-joint movements will be arranged near the end of training, usually 3 groups x 12-15 times.
10. One-Arm Smith Row
This is a very novel idea, performing one-arm rowing by standing parallel to the Smith lever. Or row on a Smith Bar with the help of a grip sleeve. Because the movements have unparalleled advantages in terms of stability, force feeling, and range of movement. By locking the knee and hip joints, a stable mechanical structure is established for the movement. While keeping the back straight, pull the elbow toward the ceiling and contract the latissimus dorsi to adduct the scapula. The movements are generally arranged in the second half of the training, with 2-3 groups on each side and 10-12 times per side. Because the movements are very similar to single-arm dumbbell rowing, you can choose one of the two in one training session.