The back is behind us, so many people don’t care much about the back. But in fact, the back requires strength. The reason why we do not perform many movements well is because the back does not exert enough force. If we want to enhance the accuracy of movements, we must perform back muscle training. So what do you think are the back muscle strength training movements? These movements can help us develop strong back muscles, let’s take a look below!
Machine seated rowing
This action can not only train your latissimus dorsi and trapezius muscles, but also strengthen the weak posterior deltoid and teres minor muscles of many people. In this movement, the posterior deltoid, subspinalis, and teres minor muscles will work together to pull your arm back. Then at the end of the movement, the middle trapezius and latissimus dorsi will participate to retract your scapula. The handle of this equipment is generally movable. When the elbow is close to the torso, the latissimus dorsi and teres major muscles can be trained more. If you let the shoulders abduct horizontally when sitting, more of the shoulders will be involved, and the role of the latissimus dorsi will be greatly reduced.
High pull-down
This action can well develop the latissimus dorsi muscles and the lower back. How can you train back strength without this action. When doing it, sit down and tighten your lower body, choose the grip distance of your hands, and then pull it straight up and down to lift your chest. When you put your hands back up, you'd better be slower, like many people do. When doing it, you like to pull down very quickly, and your body will lean back greatly, which will affect the effect of the movement. Just make the end point of the pull-down reach your chin. Pausing when you reach the bottom will tighten your back muscles.
Pull-ups
This is definitely one of the best exercises for back training and has a good effect on the development of your latissimus dorsi. Try to avoid swaying when your body is suspended in the air, and your body needs to remain in a neutral position, with your lumbar spine not moving forward. When we perform pull-ups, our back muscle fibers are more inclined to contract the upper and lower structures, which can well exercise the lower part of our latissimus dorsi and make our latissimus dorsi more complete.