How to use the barbell exercise back muscles

Fitness both to train the pectoral and abdominal muscles, but also can not ignore the exercise of the back muscles, a wide back will make men look more powerful, more attractive, now mainly to explain the main points of the exercise with a barbell back muscles.

Barbell Prone Row

It is one of the most common and popular back muscle building exercises.

Exercise parts.

Can stimulate several different back muscle groups in a comprehensive manner. Very effective in increasing the thickness of the back muscles.

Movement process.

Knees slightly bent, feet slightly more than the width of the hips apart. The upper body is tilted forward from the hip position at an angle of about 30 degrees to the ground. Hold the barbell bar with your palms facing down, with a shoulder-width grip. The arms hang down naturally to fully stretch the back muscles. Keeping the abdominal muscles tight, use the strength of the back muscles to pull the barbell down to the abdomen. At the highest point of the movement, bring the two shoulder blades together to fully tighten the back muscles. Then, maintaining control of the barbell, slowly return to the starting position.

T-bar dip row

The T-Bar Bent-over Row is also similar to the barbell Bent-over Row. It is a good way to increase the thickness of the latissimus dorsi muscles.

Target muscle groups.

Middle latissimus dorsi (i.e. medial), large round muscle

Action elements.

1. Stand with your feet apart on the "T"-shaped rowing machine, legs naturally straight, chest collapsed waist body bent forward, two arms straight is holding the "T"-shaped bar handle. 2. Inhale, use the contraction force of the latissimus dorsi muscle to lift the "T" bar to the chest and abdomen, stop for 2-3 seconds. 3. Then exhale and slowly lower the bar.

Caution: 1.

1. Lift the "T" bar with both arms close to the side of the body, the upper body should always maintain the chest, so that it is conducive to the contraction of the latissimus dorsi. 2. Put down to the two arms down, the two shoulder blades should be relaxed, so that the latissimus dorsi muscle fully extended, but the "T" bar can not touch the ground. 3. The body should not undulate up and down during the movement to lend strength. 4. Pay attention to the protection of the waist, it is best to use the belt.

Weighted shrug

The most important movement to exercise the trapezius muscle, the traditional shrug can exercise the upper trapezius muscle well.

Exercise parts.

Lateral shoulder obliques, cervical muscles and upper back muscle groups.

Movement process.

Stand naturally with the backs of both hands facing forward, holding a barbell or dumbbell, hanging down in front of the legs. Raise both shoulders upward at the same time, so that the peak of the shoulder touches the ear as far as possible, then slowly turn both shoulders backward in this apex position, and then slowly turn downward from the back to the original position of the two arms down. Repeat. During the shrug, do not bend your elbows.

Training points.

If you make the wrists slightly flexed and make both elbow tips turn outward, this is more effective for the contraction of the lateral shoulder obliques.

Bend your legs and bow

Beginners can choose to unarmed; when adapted to the action and the lumbar strength increases, you can appropriate weight: general weighted barbell, can also be done on the Smith machine. Comprehensive exercise under the back waist, buttocks. Weighted bowing (Good-morning) is a comprehensive exercise, according to whether the knee is bent into straight-legged and bent-legged two situations. The flexed-legged bowing exercise focuses on the erector spinae and gluteus maximus muscles of the lower back, while the straight-legged bowing exercise focuses on the biceps femoris muscles of the thighs. This article focuses on the Bent Knee Good-morning. Target exercise area: vertical spine muscle (back or lower back), also can exercise to the gluteus maximus

Action elements: 1.

1. Both feet hold the bell on the back of the neck and shoulders, chest, abdomen, tight waist, both hands must hold the barbell. 2. Inhale, the upper body forward full bend down to the waist and back parallel to the ground so far, when the hips should move backward, so that the body's center of gravity in the back of the heel, a short pause of 3-4 seconds; then the strength of the waist and back muscles, stand up to restore, restore and then breathe naturally; repeat the exercise. The action process of the two legs slightly bent knee cover. 3. Breathing method: Inhale when bending forward, exhale when lifting up.

Cautions.

1. bowing for beginners can not weight, when adapted to the action and waist strength increases, then appropriate weight. 2. In the course of action, the waist and back must always be straight, not allowed to loosen the waist and chest arch back; upper body forward bending, as slow as possible, avoid sudden and rapid flexion, to prevent muscle strains in the waist and back. 3. The action process slightly bent knee cover, so that the weight load concentrated exercise back waist erector spinae and gluteus maximus, if the straight leg leg exercise center of gravity falls on the biceps femoris of the thigh, this is the difference between the two, but also the key to exercise, you can exercise carefully experience.

Flexion leg hard pull

To improve the lumbar strength of the exercise movement, the hard pull (DeadLift) is undoubtedly the most effective action. The barbell is used for the hard pull, and both crank and straight barbells are available. In addition to the traditional deadlift, there is also the straight-legged deadlift, but the deadlift exercises focus more on the posterior vertical spine muscles.

Target muscle groups.

Vertical spine muscle, also can exercise to the gluteus maximus

Action points.

1. feet in a figure of eight stand, barbell placed in front of the body, bend knees and bend over, double positive grip barbell, grip distance about shoulder width or wide shoulder, head slightly raised, chest back taut, buttocks, upper body leaning forward about 45 degrees. Leg muscles forcefully extend the knee to lift the bell, a short pause. Then bend the knee and slowly descend to restore. To improve the exercise effect, bend the knees to lower the barbell without letting it touch the ground 2. When pulling to the highest point, try to abduct both shoulders, lift your head and chest, and pause for 3 seconds. Return to the original, repeat.

Caution.

1. Pay attention to the difference between straight leg pull and flexion pull: flexion pull is the best way to exercise the back, straight leg pull is mainly exercise thigh biceps femoris. 2. Smooth movement, lifting the barbell can not contain the chest bow waist, head up, waist and back to tense, always keep the upper body tension, otherwise easy to damage the lumbar spine; lifting the barbell to the limit of the waist and back do not lean back, the idea should always be in the back. 3. The problem of the body's center of gravity is a mistake that can easily occur in hard pulling. Often, the center of gravity is shifted backward to save energy, so that the hip and thigh rear muscles will participate in more movement and share the lumbar bearing force, which also becomes a movement to practice the legs. So be sure to move the center of gravity to the waist, the body slightly forward to explore the body, until you feel the pressure on the waist. 4. leg range: legs do not too straight or bent, too straight only exercise the back of the thigh, too bent, it becomes a squat, only exercise to the legs. Specific degree of bending no specific criteria, generally do a slight flexion of the legs, the waist feels obvious on it. 5. feet distance: the beginning of the exercise feet and hip width can be, as the level of training to improve, the weight increases, the feet can also open a little, which can reduce the pressure on the waist, do up heavier weight, stimulate deeper muscles. 6. grip instructions: many bodybuilders in the past have used a positive and negative grip, now tend to be two-handed positive grip, because the positive grip can better control the barbell to make the body smooth, and a positive and negative will cause the barbell to turn, the torso will also follow the twist, easy to cause back injury.