Exercise the back should use different instruments to exercise it from top to bottom from different angles, to achieve wide and thick, fully showing the man 's tall and straight posture. The back muscles are not the only part of the body that is the largest and strongest. It consists of a series of complex and interconnected muscle groups. From the perspective of exercise, it is mainly (1) latissimus dorsi and great round muscle, (2) trapezius muscle , (3) lower back: erector spinae . Each area requires special movements and bombardment angles for targeted stimulation .
Back muscles workout series:
(1) latissimus dorsi : other small muscles on the back including the large round muscles can assist in exercising when exercising the latissimus dorsi. Generally, there is no isolated exercise.
The latissimus dorsi consists of three distinct regions :
1) Upper and lateral parts of the latissimus dorsi
Pull-ups : The wide-grip pull-ups mainly exercise the upper and outer sides of the latissimus dorsi, which is a good way to increase the width of the back.
Sit back and neck down : Wide grip pull down mainly to exercise the upper and outer sides of the latissimus dorsi, which is a good way to increase the width of the back.
2) lower latissimus dorsi
Narrow grip pull-ups , narrow grip pull-down is a good way to exercise the lower part of the latissimus dorsi
Standing straight arm pulldown : main exercise latissimus dorsi
3) Middle latissimus dorsi
One-armed dumbbell rowing : The ability to separate the latissimus dorsi on both sides is a good opportunity for compensation for those who complain about their back asymmetry .
Barbell leaning over the boat : it is one of the most popular and most popular latissimus dorsi muscle training.
T bar bent-over rows: one similar to the barbell bent over rowing action.
Sitting boating : It can exercise the entire back muscles and can help to practice the arms and shoulder muscles.
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