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Having a good-looking back is something that many people dream of. Let's take a look at how to make this wish come true.

1. Use pull-ups to strengthen your back muscles

Pull-ups are one of the best exercises for working the back, lats (the muscles under the armpits, on the sides of the torso), and are very similar (but not identical) to the pull-ups mentioned above, and both include the The body is suspended from the fitness bar, pulled up to the chest close to the bar and other elements. In addition to exercising the back muscles, pull-ups can also exercise the shoulders and arms at the same time, so it is a very comprehensive upper body strength exercise.

Hold a horizontal fitness bar with your palms out, your hands shoulder-width apart, your knees bent, your legs don't shake or tremble, and gently pull your body up. Ideally, you should be pulling your chest as close to the bar as possible—even touching it. Then lower the body to the hanging position with the whole body extended, and repeat the action.

You can try to change the width of your hands to exercise different muscle groups. Pull-ups with wider spacing will minimize the force of the arm muscles and focus more force on the back.

2. If pull-ups are too difficult for you, try pull-downs

Not everyone can do pull-ups, even fewer can do a few at a time. If you think it is too difficult, you might as well try the pull-up exercise. This action requires special fitness equipment to complete. The main action is Pulling down a weighted bar overhead to chest height is generally the same as a pull-up, but with much less resistance.

Sit on the chair in front of the pull-down machine, hold the bar with your palms down, lean back slightly, use your back to pull the bar to the chest position, then slowly return the bar, and repeat the movement. Do not turn the pelvis or twist the waist during the process. Although this will make the movement easier, it may cause damage to the lower back.

3. Use rowing exercises to strengthen the back muscles

The so-called "rowing exercise" is actually to imitate a "pulling" action when rowing. There are many variations of this exercise, which are usually performed while sitting on a chair or standing. Here's an example of rowing with dumbbells—specialized rowing machines are also very common in gyms.

Bend the palm of the right hand and the right knee and place it on the fitness chair, bend over to support the body, keep the back straight and still, and at the same time parallel to the ground, hold a dumbbell in the left hand, and use the strength of the back muscles (note that it is not the arm muscles) to make the dumbbell vertical Pull up to the chest position, keeping the upper body stable during the movement, do not shake or twist, then lower the dumbbell, repeat the movement, and then switch sides.

4. Overhead swing is also a good latissimus dorsi exercise

Do you know? A simple fitness ball can train the latissimus dorsi. As the name suggests, this action is to throw the fitness ball hard to the ground and then throw it into the air, just like the ground dribble action when playing basketball, except that you have to use Throw the ball to the ground with all the effort.

Hold the fitness ball with both hands in front of your body, lift the ball over your head, fully stretch your body, then use as much strength as possible to quickly throw the ball down to the ground, catch the ball when it rebounds, and repeat action.

5. Use deadlifts to work your lower back

As an action that plays an important role in preventing injuries, deadlifts are an exercise that is often overlooked. Under the premise of proper movements, deadlifts can help strengthen the lower back, hips, and core strength, allowing you to do other exercises. Reduce the chance of injury while practicing. Additionally, back injuries are one of the most common occupational ailments, and deadlifts can help nearly everyone reduce their risk of injury.

But having said that, for beginners, the essentials of deadlifting are difficult to master, so before you start practicing, you might as well see how experienced practitioners do this action, and practice with them. Don't use heavy weights until you feel confident.

Place a well-weighted barbell on the ground in front of you, with your feet shoulder-width apart and the soles of your feet under the barbell, squat down to hold the barbell, bend your knees and hips, and keep your waist straight, imagine you are about to sit back Facing a chair, keep your back straight, one palm facing inward and one palm facing outward, and the distance between the hands should be slightly wider than the distance between the shoulders, so as to maintain the stability of the legs.

Then lower the hips, the thighs are parallel to the ground, and the calves are almost perpendicular to the ground. Lift the weight while standing up. The movement of the hips and shoulders should be kept at the same rate. During the whole movement, the head should be kept in an upward posture. Don’t bow your head. There should be no curvature or curvature of the back. Then return to the original path according to the action route, and repeat the action.


BP Smartwatch is a very useful aid for back muscle training. It can help you record, understand and monitor your exercise status, and provide data support for future training, thereby improving exercise efficiency and reducing training sports injuries.