What are the golden movements of back muscle training to help you train the inverted triangle

Back muscles are a key training area for many gym goers, back muscle training is relatively difficult, but fun. Having a perfect back can make your body look more shapely. There are many back muscle training movements, so do you know what are the golden movements of back muscle training? Here we go together to see it!

What are the golden movements of back muscle training to help you train the inverted triangle

1. wide distance pull-ups
First of all, keep your arms straight, grip the lever, let the body tilt back about 30 degrees, head up, chest up, with the strength of the arms pull the shoulders, let the body up, try to let the chest touch the lever, it should be noted that it is not necessary to chin over the lever, let the chest to touch the lever to better stimulate the back muscles, keep the abdomen tight, and then slowly drop the body, arms completely straight, let the back muscles get stretched.

2. barbell rowing
Hands to grip the barbell, knees remain bent, the body slightly tilted forward, the back should be kept straight, so that the body and the ground remain parallel, if you feel too much pressure on the back, the body can be appropriate to laugh a little tilt, keep the body stable, hands lift the barbell, feel the contraction of the back when you reach the top, and then slowly put down, repeat the action.

What are the golden movements of back muscle training to help you train the inverted triangle

3. dumbbell rowing
The body maintains a lunge, one hand on the chair to support the body, the other hand to hold the dumbbell, the arms naturally down, palms in, the back to keep straight, with the strength of the back to drive the elbow to lift the dumbbell to the side of the body, the arm to keep a body close. Do a set and then switch sides.

4. seated rowing
Feet on the pedals, knees remain bent, legs do not completely straight, hands focus on the tractor, arms straight tighten the abdomen, feel the contraction of the shoulder blades on both sides, with hands to pull the traction rope to the abdomen, hold for 2 seconds, so that the back muscles get maximum stimulation.

5. Straight arm pull down
First palm down, maintain a wide distance from the positive grip position, the distance between the two arms to exceed the shoulders, the upper body tilt 30 degrees, hands straight, elbows slightly bent, to the body direction of the arc movement, pull the handle, feel the contraction of the latissimus dorsi muscle, slowly restore, repeat the action.