Muscle-building back training plan to make your back truly strong

For some boys, having a wide back will make you more capable. Therefore, back training is a bigger goal for boys to exercise. If the back looks thin, then back muscle building is the best choice. So today we will introduce a set of back muscle building training plans, let’s take a look!

The following 7 back muscle building training exercises, each movement is done for 3-4 sets, rest between groups for 60-90 seconds, rest between groups for 90-120 seconds

Action 1, use ropes + straight rods for pull-down (wide grip distance), and the weight used is gradually increased, and each group is done 12-10 times

Action 2, use fixed equipment to do high rowing from one side, and the weight used is gradually increased, and each group (each side) is done 12- 10 times

　　　Action 3, use the rope of the gantry to start the reverse bird from one side (for the back of the deltoid muscle bundle), and the weight used gradually increases, and do 12 - 10 times per group (each side)

　　　Action 4, use ropes (two ropes) + handles in sitting posture (if there are no two ropes, you can use a rope to combine a triangle handle, etc.), and the weight used gradually increases, and do 12 - 8 times per group

　　Action 5, stand and bend over and use small barbells to row (reverse hand grip distance), and the weight used gradually increases, and do 12 - 8 times per group

　　Action 6, stand and bend over and use dumbbells to start rowing from one side, and use gradually increases, and do 12 - 8 times

　　　Action 7, use fixed equipment (pull-up booster equipment) to do pull-ups, the weight used is constant, do 1 2 - 10 times per set

Editor's recommendation:

　　Warm-up relaxation before the back training plan

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