What are the back muscle training exercises? These four exercises help you develop strong back muscles

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The back muscles are a weak position for many people to exercise. On the one hand, the back muscles are too big, and the other back muscles are more difficult to exercise. But back muscle training is necessary. Having a strong back muscle will make you look more sexy. So today we will introduce what are the back muscle training exercises? Let's go and take a look!

What are the back muscle training exercises? These four exercises help you develop strong back muscles

1. One-arm dumbbell rowing

When practicing this action, we have to alternate hands for exercise, so that you can get a more in-depth exercise effect on your back. When practicing, let yourself bend over and support one hand on the dumbbell stool. At this time, your back should always be kept in a straight state, and do not bend your back. This will greatly reduce the effect of your exercise. Make sure that the movement is in place during exercise, and make sure that your elbows exceed your back as much as possible, and stretch your elbows to the highest point, so that your side back can get a good sense of excitement.

2. Dumbbell vertical abduction exercise

Lie on your side on a bench or a horizontal plane, support your body, keep your balance, and hold the dumbbell in the vertical direction with one free hand (the palm is facing the ground and the palm is inward). After this, lower the dumbbell from the front of the body until the dumbbell can reach a position lower than the body. In the final step, lift the dumbbell by contracting the back half of the deltoid muscle and adjacent muscles to return the dumbbell to a horizontal position.

Three, high pull down

Three, high pull down

The most familiar back muscle training equipment in the gym! Sit on the chair first, with your legs clamped. Hold your hands broadly at a distance of approximately two shoulder widths, look straight ahead, and lean back slightly to feel the sensation of trapezius contraction as your hands are pulled down, and you can pause for 1 to 2 seconds at the peak contraction, and then slowly, surely. Slowly put the weight back to the original position along the trajectory.

Four, seated rowing

Sitting rowing is also a must in back muscle training. In the gym where there is sitting rowing, there are muscular machos. Sit on the chair in an upright posture, hold the handles with both hands, exert strength on the back muscles, and pull the tensioner with both hands to make the back muscles feel the swelling stimulation. This is the back muscle training!

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