Metric Units
US Units
Age

Height cm

Weight kg

Please check the input

Result: 20.06

Build a good body shape in 3D: 4 recommended actions to increase back thickness!

#BMI-calculator #BMI-health-risks-explained
March 24, 2025

Some people have beautiful "2D" figures. From the front! Wide shoulders, thick chest! It's perfect! But once you turn to the side, these beauty completely disappears!

  To give you a 3D figure, your sides must be thicker! To be thicker you need to exercise the midback muscles!

  So it's not, isn't this exercise effective, it's a chance to create too much clumsy. That is, if you're a pull-up wizard, it actually hits your back, it contains the hair in the back in these exercises Expand.

  1. J-type pull-down

  A very good action at this time! Unlike our common straight arm pull-down! Ordinary straight arm pull-down is an isolated action of the latsimus dorsi, which only involves shoulder stretching!

  The characteristics of J-type pull-down are: when you stretch the latsimus dorsi contract, while pulling the scapula back horizontally and retracting backwards as a result! This can stimulate your trapezoidalis mid-band and rhombus muscles well!

  2. Pause pull-down

  Although the vertical pull-up movement is less concentrated in the middle back, in the movement At the lowest point, it will be a very good choice! This simple pause increases the recruitment of deep muscles in your middle back, which will make you feel sore!

  It is recommended that you use a reverse grip plus a slightly wide grip distance, and some external rotation of your shoulders! This will make your back muscles feel more!

  3. Dumbbell single-arm Y-shaped lifting

This is an unusual training exercise! However, it has a good effect on activate the muscles near the scapula! It is similar to the letter Y in the YTWL scapula exercise.   As shown in the figure: use an inclined bench to support, bend over, hold the dumbbell with one hand straight, shrink the shoulder blades back, and then lift up!

  4. Push the kettlebell in oblique angle!

   Bend over and bend the hips and knees, keep the natural curve on the back, and use the core muscles to stabilize the torso!

  As shown in the figure: Dumbbells are close to the body! Retract your shoulder blades at the starting position. Then push up towards the angle of your torso, fully extending the shoulder blades upward!

  It is recommended to use a lighter weight Huling!

(Note: Follow the WeChat public platform of the fitness bar, subscribe to the account to search "Fitness Bar Network" or "Click to scan and follow")

Related recommendations:

  Bending over rowing, back pain, shoulder soreness, bent over rowing movement teaching

  Are you still doing a pulling back behind the neck? The harm of pulling back behind the neck!

  How to feel the force on the back? Find the feeling of force on the back