How men exercise back muscles

　　The composition of men's back muscles

　　1. Erector spinae: also called sacrospinalis, including iliocostalis, longissimus, and spinalis. It is the main muscle responsible for extending the trunk (bringing the back of the trunk close to the back of the legs). The erector spinae muscles are actively involved during movements such as deadlifts and goat raises.

　　2. Latissimus dorsi: The main function of the latissimus dorsi is to extend, adduct, and internally rotate the shoulder. The lats are involved in all pulling movements, whether they are horizontal pulling movements (like rows) or vertical pulling movements (like pull-ups). Vertical pulling movements stimulate the latissimus dorsi muscles more strongly.

　　3. Rhomboids: The rhomboids are a deep muscle group located between the shoulder blades. The main function is to adduct or retract the scapula (pull the scapula backward). The rhomboids are actively involved in both vertical and horizontal pulling movements. Horizontal rows stimulate the rhomboids more because the scapula retracts more.

　　4. Trapezius: This diamond-shaped muscle is very interesting. Its muscle fibers have several different directions, and depending on the muscle fibers recruited, it can perform several different actions. The most common trapezius training exercises in the gym are aimed at the upper part. The main function of the upper part is to lift the scapula and clavicle. The main training movement is various shrugs. The smaller levator scapulae muscle also helps lift the scapula. The function of the middle trapezius (along with the rhomboids) is to retract the scapula. The simultaneous contraction of all muscle fibers also helps the scapula to retract. Finally, the function of the lower trapezius is to depress the scapula (pull the scapula downward).

　　How does a man develop a broad back?

　　1. Single-arm dumbbell rowing

　　Bend your left leg and kneel on the edge of the flat bench, lean forward and parallel to the ground, use your left hand to support and drive, and let your head droop naturally. Hold the dumbbell in your right hand and slowly lower it, keeping your torso parallel to the ground, and then slowly lift the dumbbell toward your abdomen until the elbow joint angle is about 90 degrees. Tighten your back muscles, keep your arms as close to your torso as possible, stay for a moment, and then slowly return to the starting position.

　　During training, if the back is not straight enough, it will damage the spine. The arms placed on the flat bench should be kept slightly bent at the elbow joints, and the legs placed on the ground should be kept slightly bent at the knee joints. Movements that are too fast will reduce the training effect, and excessive amplitude will increase body twisting and increase the possibility of injury.

　　2. Back stretching

　　Keep your hands on something stable. The angle between the arms and the torso should not be too large. When you feel your back muscles tightening, pause for 10-15 seconds. Back stretching can relieve muscle fatigue during exercise and can also be used as a warm-up before back exercises.

　　3. Seated rowing

　　Sit upright, step on the pedal in front of you with your legs, bend your knees slightly, hold the triangular handle tightly with both hands, stretch your arms forward, keep your waist and abdomen fixed, and hold your chest and head up. Use the contraction of the back muscles to pull the handle to the abdomen, and use the strength of the latissimus dorsi to control the restoration. During the exercise, pay attention to controlling the speed of the stretch. Too fast or too slow will affect the performance. exercise Effect. If the back is not straight enough during practice, it will damage the spine. The movement should not be too fast, and the stretching range should not be too large to avoid injury.

　　4. Pull down the front of the neck

　　Sit on the fixed seat of the back-pull exercise machine, keep your head and back straight, hold the handles at both ends of the upper bar with both hands, and keep your elbow joints downward, not backward. Pull the bar vertically from above your head to your chest, and slowly return it along the original path. Your arms can be straightened, but your elbow joints should be slightly bent. Exhale when pulling down, and inhale when playing back. Pay attention to using both arms evenly during practice to prevent jerking or uncontrolled reduction. The front pull-down can fully exercise the back muscles without causing injury due to the wrong angle.

　　5. Sit upright

　　Sit upright on the push-up machine, with your waist close to the convex part of the backrest, and adjust the movement axis to about 30 cm below your neck. Cross your hands on your chest and make reciprocating movements with your waist as the fulcrum. Every time you pause, it is advisable to keep the plane of your upper body and thighs at 30 to 95 degrees. 3 groups each time, 8 to 12 reps in each group.

　　What should men pay attention to when exercising their back muscles?

　　1. Backhand pull-ups mean that the palms face toward the body, and overhand pull-ups mean that the palms face outward.

　　2. In vertical pulling movements, the latissimus dorsi muscle is more involved. In horizontal pulling movements, the rhomboids and middle trapezius muscles are more involved. Generally speaking, when performing movements, the closer the torso is to the vertical, the more the latissimus dorsi is involved. The closer the torso is to horizontal, the more the rhomboids and mid-back muscles are involved.

　　3. Stretch at the lowest point and squeeze at the midpoint (apex), thinking about pulling the weight with your elbows. It sounds simple, but I bet 95% of lifters don't have enough range of motion in back training. It's just like some people use half squats instead of deep squats. They want to use heavy weight to show themselves and don't care about making correct movements.

　　4. Always keep your chest high when doing movements. If you are concerned about your lower back healthy This is very important in all actions. When doing the movement, raise your chest and keep your chest lifted. This will allow the spine to maintain its natural curve. Back bending when bearing weight is the primary cause of lower back damage, so keep the spine in a natural curve when performing movements.

　　5. Use heavy-weight basic back training movements to develop balanced muscles. The back is not only very important for the balanced development of muscles throughout the body and the improvement of strength, but it can also help you avoid injuries. You must have seen many athletes with slumped shoulders, shoulder impingement syndrome, and tendonitis. If they would train their back as seriously as they train their chest and shoulders, many people would heal. Strong scapula retractors and depressors are important for maintaining shoulder health and upper body posture.