There are actually many ways for a person to train back muscles, and among these methods, the training effect of each method is good or bad. Of course, to train back muscles, you can do rowing with single-arm dumbbells and holding the chest in reverse. These four training movements include front pull-downs, single-arm cable rows, and prone lateral raises to train your back. So, what are the best exercises to train your back muscles? Let’s find out together.
1. Single-arm dumbbell rowing
Preparatory position: Place your left knee and left hand on the bench, your upper body parallel to the ground, and grasp it with your right hand Dumbbell, right arm straight. Raise your head and look forward, slightly arching your back.
Exercise: Pull up the dumbbell, bend your elbows until your wrists are just below your waist, palms facing inward. Pause at the highest point for about 2 seconds, then slowly straighten your arms and return, keeping your back tight. While straightening your arms, rotate your right hand inward with your thumb to fully stretch your latissimus dorsi.
2. Underhand chest pull-down
Preparatory position: Sit with both feet on the ground, adjust the rubber roller to press the knees to keep them stable. Hold the bar with your palms facing inward, with your hands shoulder-width apart.
Exercise: Pull the bar down from the extended position to the chest, tighten the back muscles and keep the elbows close to the body. Arch your back slightly, lift your chest, raise your chin, and keep your abdomen and lower back tense. When the bar is pulled down to the top of the chest, the shoulder blades on both sides should be drawn together and clamped to squeeze the latissimus dorsi. Use the tension of the back muscles to control the bar and keep pulling the bar down for about 2 seconds. Then control the bar to return to the highest point of extension. Hold for about 2 seconds while straightening your arms. You should feel a full stretch in your arms and a stretch in your latissimus dorsi during each exercise.
3. Single-arm cable puller rowing
Preparatory position: Use the high pulley cable machine, grasp the handle with the palm of your right hand facing inward, kneel on the right knee, and bend your left leg to support it.
Exercise: Pull the handle down towards your chest, keeping your elbows away from your body. Rotate your right hand toward your body as you pull down. Use the tension of the latissimus dorsi to control the handle for 2 seconds in the fully contracted position, and then slowly return the handle.
4. Standing side raise
Preparatory position: Hold a dumbbell in each hand, stand with feet shoulder-width apart, knees slightly bent, and bend forward to lift the torso Basically parallel to the ground, your arms hang naturally, and the palms of your hands face each other.
Exercise: Contract the rear deltoid muscles to lift the dumbbell, keep your elbows slightly bent, and avoid raising your trunk when lifting the dumbbell. When the side of the upper arm is raised to the level of the shoulder, pause for about 2 seconds, and then lower the dumbbell in a controlled manner.