The muscles of the backare divided into upper and lower, inner and outer sides. The length and thickness will affect the performance of the back muscles. So how can we comprehensively shape the back muscles?

Upper side and lower side

Half pull-ups. From the starting position, extend your arms to 90 degrees. Pay attention to exerting force on the back, retracting the shoulder blades together, sitting in a high position and pulling down, with consistent movements.

Half pull-ups. Bend your elbows at 90 degrees and pull them to the maximum possible angle, and pull your body to its highest position. Pay attention to the contraction of the muscles on the lower back from outside to inside, and keep the body upright with the elbows downward. Never go backwards. Squeeze your backs together as much as possible. Sit high and pull down, sit upright, and pull the bar to the lowest position possible. Pay attention to the same movements.

Mediolateral

The inner side is the lower trapezius muscle, which can be used to adduct the scapula. For example, sit with the body tilted back 45°. Pay attention to how you exert force and squeeze your shoulder blades together as much as possible.

Pull-ups. The wider the grip, the wider the exercise, and the elbows should be expanded as much as possible during exercise without shaking the body.

Length and thickness

Dumbbell bent over rowing. In the starting position, place the dumbbell as far forward as your body can reach. Pay attention to tightening your arms when pulling upwards. Pull the dumbbells upward until your forearms are perpendicular to the ground, and rotate your wrists slightly backwards to one side, keeping Tighten your arms and back.

Straight arm high pulldown. Keep your arms tight on your back, your wrists downward, and your elbows slightly bent. Keep the angle of your wrists and elbows unchanged during the movement, do not open your shoulder joints and tighten them all the time, and bend your knees slightly so that your arms can be pulled perpendicular to the ground.