Gantry back training movements to create broad back muscles

Many people prefer to use equipment to practice back when training their backs, but they mostly use dumbbells and barbells to exercise, but these two equipments are not so comfortable to train their backs. The best way to train their backs should be the gantry. So do you know what the gantry back training movements are? Let's take a look together!

Action 1: Press down straight arm

Move the fixed pulley to the highest point; hold the crossbar with both hands, and retreat 3 to 4 steps back to ensure that there is sufficient force line when doing the movement; be prepared: the calf is vertical to the ground, the angle between the thigh and the ground is about 75 degrees, the angle between the upper body and the ground is about 45 degrees, and the arm holding the crossbar is parallel to the ground; when exerting force, the arm is down and back Press the crossbar to the front of the lower abdomen (when the crossbar is approaching the body, the elbows are slightly bent, and look up at the fixed pulley); when restoring, the slightly bent elbows are slowly straightened, and the movement trajectory is returned as usual, feeling the back muscles are slowly stretched; this action only requires two sets, 20RM is used as a group, and the interval between groups should be about 30 seconds as possible.

Action 2: Wide grip pull-ups

　　Where hands are holding wide and holding the handle, keep the body hanging, the hips are clamped, and the legs are raised; before exerting force, the scapula rotates upwards, and feel the dorsal muscles are lengthened; when exerting force, the scapula is clamped first, and then the arm drives the entire body to perform pull-ups; when resting, slowly fall to the initial position; do this action for 5 sets, each group is exhausted, regardless of counting, rest between groups About 45 seconds.

Action 3: Wide grip straight grip pull-down

　　Sharpen both ends of the long pole with both hands, sit firmly with your hips, and step on the ground with both feet; before exerting force, your body slightly forward, and feel the back muscles being stretched; when exerting force, walk down and backward, clamp the shoulder blades, slightly look up at the pulley, and pull to the two fingers in front of your chest; when resting, the body slightly forward and return according to the movement trajectory when exerting force. Do 5 sets of this action, set 8RM~12RM, rest for about 45 seconds between groups.

　　Apart from the grip method (this action grip, wide grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip grip gr Like this. Do 5 sets of this action, set with 8RM~12RM, rest for about 45 seconds between groups.

Action 5: One-arm rope pulling down

　　The upper body remains straight, sit directly above the gantry, hold the handle with one hand, and hold the other palm in the position of the serratic muscle; when exerting force, pull the elbow down and backward to clamp the upper arm and body. During the action, the posture of the hand changes from a slow grip to a reverse grip; when resting, return according to the movement trajectory when exerting force. This action alternates 5 sets of each side, set with 8RM~12RM, rest for about 45 seconds between groups.

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