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In this modern age, a lot of guys aren’t just looking for thin strips. For boys, a good figure is not just about abdominal muscles. In the muscle training of the upper body, the back muscles are also a very important link. However, many people think that the back muscles are difficult to train. Let’s go to fitness knowledge there to have a look!

What are the reasons why the back muscles are difficult to train

What is the reason why the back muscle is difficult to practice

Use the chest work on your back

We usually use the bench press to work on the front muscles, this is a horizontal press, so you can only work on the chest muscles, but the longitudinal press, such as the top bench press, does not work on the chest muscles, so this is completely different from the back training method. Everyone’s way of thinking is likely to be a lot of chest exercises are also suitable for back training, this is one of the biggest mistakes.

There is not enough capacity for back training

Although the methods of back training vary from person to person, the most basic thing I want you to remember is that ordinary people want to build a perfect back. With two to four back sessions a week, we need to keep track of the total volume of our back training and compare it to the volume of your pre-training side.

Train the back muscles at a single Angle

A perfect back must be worn from multiple angles. Longitudinal training builds back width, while horizontal training builds back thickness. The muscle fibers in the back muscle are very complex, so you need to train it from multiple angles, whereas a pull-up is a vertical workout. There’s more work on the latissimus dorsi because of the longer trajectory, but rowing is a horizontal exercise that focuses more on your trapezius and rhomboids.

What are the reasons why the back muscles are difficult to train

What are the movements of training back muscles

  1. Row in a sitting position

When you row from a sitting position, keep your arms close to your sides while keeping your back straight, with your hands on the handles, using your forearms to pull in, your shoulder blades to draw in, and your chest to push up slightly to give more weight to your back.

  1. Row dumbbells

If you are doing “dumbbell rowing” it is best to have a flat plate to use, with three point support to do single-arm dumbbell rowing, if done right is very effective exercise latissimus dorsi. With one leg and one arm supported on the plank, and the other arm holding the dumbbell, row backwards, but be careful that the dumbbell follows the upward and downward trajectory to ensure that the power is properly exerted.

  1. Barbell row

Lift the barbell along your legs to your navel. When you’re done, stretch your elbows back and let your shoulder blades contract as much as you can. But because the weight control may hurt the back muscles are not too strong, so in the process of the best protection of the lower back, the core can not be tightened friends suggest the use of belts.