What are the back training movements in the gym? These 5 movements are more effective

Back training is a training that many people want to do. Because the back area is large, the time required for back training may be longer than that of other parts. We also recommend that you train your back in the gym, so that the training effect will be better. So what do you think are the back training movements in the gym? Let’s take a look together!

1. Single-arm rowing

First of all, we will start with a relatively simple exercise. This movement is performed with one hand during practice. We have to lie on the dumbbell stool, and then support the stool with one hand and hold the dumbbell for up and down exercises. During exercise, our backs are kept straight. In a erect state, try to pull the hand holding the dumbbell back as much as possible to let the elbows surpass the back, so that the latissimus dorsi can get the best stimulation.

　　2. Pull down the instrument

　　The second exercise action we need to use the equipment for back exercise. When exercising, hold the handle of the instrument with both hands, then straighten the chest and abdomen, keep the back upright, and pull the angle of the pull down to the correct position below your chin. When restoring the movement, do not let the weight of the instrument come into contact with each other. Keep the force well controlled.

　　3. Rowing machine

　　The posture of our body is the same as before during exercise. Do not bend the back. During the exercise of the back, our backs are There are very few things that make you bend. When exercising, your shoulders will be naturally lowered. Don’t shake your shoulders significantly during exercise. When exercising, keep your back tight and don’t relax. Pay attention to feeling the contraction and tightness of your back.

4. Pull-up

　　I believe many people are familiar with this exercise movement. This exercise is an efficient movement for us to exercise our backs. Many fitness masters also like to use pull-ups when exercising their back muscles. When exercising, we should pay attention to ensuring the accuracy of the movements. If you can’t do it a lot, don’t force it. Just make sure that each movement reaches the most standard. Many novices start with It doesn't matter if you can't do many exercises. You can start with the minimum number of exercises first, and then gradually increase the amount of exercises. What we want is to ensure the quality of exercises.

　　5. Dumbbells are rowing in obliquely

　　Next, you need to end the entire back training with dumbbells and do your best to complete the last few movements. Relax your body on the inclined bench, stabilize your legs and lower back, and force your back to complete all the movements. This may be the most important movement in this training. This is the best muscle isolation effect in the entire training. The only purpose is to pump blood into the latissimus dorsi.

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