Generous back muscles are a sign of men's strength.

Generous back muscles are a sign of men's strength. As one of the three major muscle groups of human body, back muscle group has an unshakable position in bodybuilding. Without a generous back, no matter how good you are in other places, you can't give people a strong feeling. As a complex and important whole, it determines the outline basis of the whole figure; Secondly, it connects the spine and affects your posture and bone health.

As the most difficult muscle group, the back muscle group has two reasons. First, if you don't pay attention at ordinary times, it is easy to ignore the exercise of your back; Second, there are many back muscles, and different movements are aimed at different muscles, so it is difficult to practice.

latissimus dorsi

One-arm dumbbell rowing

1. Bend your body to hold the dumbbell in a positive grip, support your body with your other hand on the bench, and bend your knee on the bench, with your body almost parallel to the ground, and hold your head up and hold your chest high.

2. Put the weight as low as possible and pull the weight to your body with your palm; Try to keep your body still and pull the dumbbell to your side with your back instead of your arms;

3. Put it down slowly, control the weight, and practice one side before the other.

pull-up

1. Hold the handle or horizontal bar with both hands to relax the lower part of the back, fully stretch the latissimus dorsi, and bend and lift the calf.