What are the back training movements at home? These three movements are more effective in practicing back

Many people want to go to the gym to exercise their back muscles. This is mainly because the back muscles are too big, and relying on their own training alone may not be able to exert strength. The equipment in the gym may give back muscles better stimulation. In fact, we can also do back training at home. Do you know what back training movements are there at home? Let’s take a look together!

1. Behind towel rowing

The most effective movement for the latissimus dorsi in the gym is barbell bend rowing. Then, if you do latissimus dorsi training at home, you can use a latissimus dorsi. For latissimus dorsi, you can use a latissimus dorsi. Many players feel that their backs don’t feel yet, but their waists can’t support them. This means that we either have to fall back. It’s just a archer. When rowing with a bent towel, you must keep the waist and back straight and keep our waist and back as straight as possible, so that the waist and back can prevent the soreness and swelling of the waist from affecting training.

At the same time, when the bent over the rowing posture, when the arms fall, extend our shoulders as much as possible and stretch the shoulder joint forward. When the arms rise, the chest muscles are thrust down and clamp the back with the elbows and shoulders, which can have a good back muscle stimulation effect.

2. Prone horizontal rowing

In the gym, for the training movements of the upper back, pull-ups or high-position pull-downs are generally used. If we exercise at home, we can use prone horizontal rowing. The movements mainly stimulate our upper back muscles, including the teres major, teres minor and rhombus muscles, making the lines of our back muscles look better.

When rowing with prone horizontally, try to keep the trajectory of the arm moving, so that the upper back muscles can be stimulated more accurately, otherwise the shoulders will be more easily compensated. When rowing with prone horizontally, we may use a certain amount of waist strength, so this movement requires us to clamp the hips as much as possible to reduce the burden on the waist, so that the number of times we practice will be more.

3. Straight arm pulling on the side of the towel

When carving the back muscle lines, the straight arm pulling action is generally used in the gym, and the straight arm pulling action will have a larger range of activities. , so it is more effective for creating back muscle lines. When we build back muscle lines at home, we can try straight arm pulling on the towel, because if the straight arm pulling is not heavy, it will not stimulate the back muscles, so we can stimulate the back muscles through side pulling.

When doing straight arm pulling on the towel, the arms do not have to be straightened. Our elbows can be slightly bent, so that the back muscles will contract more fully, so that the back muscles can be better stimulated. In addition, the body can stand up straight or bent, generally speaking, the bent movement is more suitable for people with sufficient waist strength, while the upright movement is suitable for players who are just starting to practice.

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