Stretch rope back muscle exercise

Pull rope is the most simple kind of fitness equipment, and can be carried, a simple lightweight pull rope can play a role in exercising to most of the muscles of the body, the following to learn about the pull rope exercise back muscles.

Prone rowing

Target muscles: latissimus dorsi Action elements. 1, the tension rope under the feet, feet parallel to separate and hip-width standing, bending over and the ground into 45 degrees, hands grab the handle on both sides of the body, the upper arms also collected on both sides of the body. 2, inhalation, exhale when the tension rope pulled up to the sides, inhalation restore. Target muscles: latissimus dorsi, upper back muscle group Action points: the same preparatory actions as above, the upper arms outward, do rowing exercises.

45 degree pull down

Target muscles: latissimus dorsi Action: 1. 1, the tension rope fixed in a higher place, two feet apart into a squatting position, arms straight ahead and grab the tension rope handle. 2, head down to bury the head in the middle of the two arms, bending over with the ground into 45 degrees. 3, inhale, exhale when both arms pull back at the same time, while lifting the head and chest, and tighten the shoulder blades, inhale to restore the original action.

Seated rowing

Target muscles: back muscle group Action essentials. 1, the tension rope fixed in a lower place, sitting on the ground, the body slightly leaned forward, slightly containing the chest, holding the tension rope handle with both hands, arms straight forward. 2, inhalation, exhalation contraction of the shoulder blades, arms while pulling back, arms should be attached to the sides of the body, into the chest posture, inhalation restore.

Pull down

Target muscles: back muscle group Action essentials. 1, the tension rope fixed in a relatively high place, one leg kneeling on the ground or sitting on the ground, the upper body to keep straight, to ensure that the lower back is straight, hands hold the tension rope handle. 2, inhalation, exhale contraction of the shoulder blades, both arms while pulling back, arms close to the sides of the body, into a chest posture. Inhale and restore. If in doing this action, pull down the arms to the sides of the body open, will exercise to the supraspinatus, deltoid oblique and rhomboid muscles of the posterior bundle.

Half squat rowing

Target muscles: back muscle group Action essentials. 1, the tension rope fixed in the same high position as the thighs, upper body leaning forward, so that the small abdomen close to the thighs. Both hands hold the tension rope handle forward stretch, low face down, so that the head in the middle of the two arms. 2, inhale, exhale when the hands pulled back to the chest and abdomen combined parts, lift the head and chest, while tightening the back muscles. Inhale when restored.

One-arm dip row

Target muscles: back muscle group Movement essentials. 1, the middle part of the tension rope under the feet, the two feet stand apart, standing in front of the leg slightly bent knee (usually the left leg in front), the upper body leaned forward and maintain a straight back position. 2, the left hand holding the chair or their thighs, the right hand holding the tension rope, inhale, exhale when contracting the muscles of the back, the rope will be pulled backwards.

Assistance pull-ups

Target muscle: back Action points: one end of the tension rope is fixed on the bar, the other end is fixed on one foot, and then do pull-ups.

Load pull-ups

Target Muscle: Back Action points: on the basis of being able to do pull-ups skillfully, you can use the pull rope to increase the difficulty. Fix the tension rope on the waist or feet, the other end is fixed in a lower position, and then go to the pull-ups.

Hard pull

Target muscles: lower back, back muscle group, legs, buttocks Action essentials. 1, two feet apart and hip width, feet parallel to stand on the tension rope, and then bend the knees to parallel to the ground. 2, the upper body leaned forward, and keep the back straight, both hands hold the handle on both sides of the body. 3, inhale, exhale tighten the waist and abdomen and straighten the upper body standing, slightly chest out, and then pause for 2 seconds. Finally inhale and restore.