What are the methods of exercising back muscles with bare hands?

How to train back muscles? Of course there are some movements that can train back muscles. Among these movements, some are freehand movements and some are equipment movements. So what is the method of training back muscles with bare hands? I believe there are many People still know. So, what are the methods for training back muscles with bare hands? Let’s find out together below.

Pull-ups

Pull-ups

Hold the horizontal bar with both hands, use your arms and back strength to slowly pull your body up until your chin exceeds the horizontal bar, pause for a moment. Use the strength of your arms and back to control your body and slowly lower it until your arms are almost straight.


Land swimming

Lie prone, stretch your hands forward naturally, raise your right leg and left arm as much as possible, hold it at the top for 3 seconds, slowly lower it, and then raise your left leg and right arm in the same position. Key points: Keep your torso close to the ground during the entire process, raise your head slightly, and balance your entire body.


Plank support

Fitness methods like plank support are generally used to exercise abdominal muscles and chest muscles. But if we have this need, we can use this fitness method to train back muscles. However, the specific exercise effect is not obvious, so we should not rely too much on this measure. It should be used in conjunction with other methods. It is an efficient exercise program.


Lean over and straighten your back

First, we lie down on the yoga mat, let our body relax, open our legs as wide as our shoulders, and stretch our arms upward along our heads. After we are ready, we can start the action. We use the strength of our lower back to lift our upper body off the ground, which is to do a back straightening exercise. Then we relax downward, adjust our breathing and start the action again. A group of more than 30 movements needs to be completed at one time, and multiple groups can be performed a day.

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