If we exercise regularly, it will be of great help to the human body. After exercise, it can improve our physical fitness and shape our body. How to exercise your back muscles? You can exercise your abdominals through movements such as wide-grip pull-ups and seated pull-downs. So, what are the eight major exercises for back muscle training? Let’s take a look at the actions below!
1. Wide-grip pull-ups
Wide-grip pull-ups are one of the movements suitable for training back muscles and can exercise the breadth of the back. The outer and upper sides of the muscles make the muscle lines of the back more beautiful. When doing pull-ups, you need to use a horizontal bar. Hold the horizontal bar with both hands wider than shoulder width. Slowly stretch your body upwards, then slowly downwards and repeat.
2. Seated pull-down
The seated pull-down can exercise the outer and upper sides of the latissimus dorsi. When doing this action, you need to use a back puller and hold the handle of the equipment with both hands. With your body sitting on a stool, slowly pull the bar down to your shoulders, stay for 3 seconds, and then slowly lower it up.
3. Standing straight-arm pulldown
The standing straight-arm pulldown can exercise the lower side of the latissimus dorsi. When doing this action, you need to maintain a standing posture and face the Hold the back puller with both hands, slowly pull it down to your thighs, and slowly put it back. Note that you need to inhale when you pull down and exhale when you return.
4. Narrow-grip pull-ups
Narrow-grip pull-ups can exercise the outer and lower sides of the latissimus dorsi muscles. They are similar to wide-grip pull-ups, but they hold a horizontal bar. When holding the handle, your arms should be as wide as your shoulders and slowly stretch your body upward. This action can make the shoulder muscles tighter and fuller.
5. One-arm barbell rowing
The one-arm barbell rowing movement mainly exercises the middle part of the latissimus dorsi muscles. You can practice the two shoulders separately to solve the problem of back muscle asymmetry. When doing this movement, you need to support one foot on the ground, support the bench with one hand to stabilize the body, and slowly pull the barbell back with the other hand.
6. Barbell bent over rowing
The barbell bent over rowing action can also exercise the middle part of the latissimus dorsi. Place your feet shoulder-width apart, hold the barbell with both hands, and hold the barbell in front of your body. Lean at a 45-degree angle to the ground and slowly pull the barbell upwards. Your back needs to be tight, otherwise there is a risk of injury.
7. Goat push-up
The goat push-up exercise can exercise the lower part of the back muscles. It can be practiced on professional equipment, or on a bench or yoga mat. Use the abdomen as a lever, sink your body, and slowly use your backPush up with strength, pause for 2 seconds after reaching the highest point, and then repeat.
8. Bending with weights
Bending with weights can also exercise the back muscles. Place your feet shoulder-width apart, place the barbell behind your back, and hold the barbell with both hands. Use the strength of your back to lift the barbell. This action requires raising your chest and raising your head. Do not bend your waist or hold your chest, otherwise it will be difficult to achieve better results.