Among the training methods, each method has a good training effect, and the training parts of each method are different, so when exercising, you can choose the method according to your needs. What are the methods for training back muscles with bare hands? , I believe someone still knows. So, what are the best ways to train your back muscles with bare hands? Let’s take a look at the methods below.
1. Bend over and row with arms
The latissimus dorsi muscles can be trained by doing the bent-over arm rowing action. The essentials of the action are: bend down the body, bend the knees slightly, hold a dumbbell in each hand, and hang it at the front and bottom of the body. Then use the contraction force of the latissimus dorsi to lift the dumbbell until the dumbbell is lifted to a position where the elbows are at the same height as the shoulders or slightly higher than the shoulders. After a short pause, use the tension of the latissimus dorsi. Lower the dumbbells slowly. Use this as a cycle and do more than ten exercises each time. After a period of time, you can effectively strengthen the muscles of the lower back.
2. Lean over and row with one arm
For those who are just learning to exercise and cannot do rowing movements with both arms, you can start with single-arm rowing movements. The essentials of the bent-over single-arm rowing movement are: bend down, hold a dumbbell in one hand, and place the other hand on a fixed object at the same height as the knee on the same side to help stabilize the body, such as a railing, chair, or stool. Then contract the back muscles and use the strength of the muscles to lift the dumbbell as high as the waist. After a short pause, stretch the back muscles and control the strength to slowly return to the original state of movement. Practice the same way on the other side. Do four to five groups each time, and after a period of time, you will notice obvious changes in your lower back muscles.
3. 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.
4. Sitting pull-down
Sit on the seat of the exercise equipment and hold the handles at both ends of the upper horizontal bar with both hands. Inhale fromPull the bar vertically from above your head until the back of your neck is at shoulder level, or pull the bar vertically from above your head to your chest, pause for 2-3 seconds; then exhale and slowly return along the original path. Repeat the above actions.
5. Deadlift
Stand in the middle of the barbell with your legs slightly apart, slightly wider than shoulder-distance, and as close to the barbell as possible. Bend your knees and hips and hold the barbell with both hands. Pull the barbell off the floor until your legs are almost straight (bent slightly, don't lock out). Place your weight on your heels and use your legs to lift the barbell. Slowly lower the barbell.
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