What exercises can make your back muscles wider and thicker?

I believe that for many friends, back exercises have always been difficult, especially for those who do not eat fat or exercise to be strong, they will encounter many problems in the process of back training. question. No matter who you are, you must pay more attention to back training, because many people will say that they have been exercising their backs for a long time, but they still have not made their back muscles grow significantly.

As for some issues with back training, first of all, you need to increase the sensitivity of your back muscles during training. Many people do not feel muscle soreness after each back exercise. This is how they feel. Caused by insufficient strength. If you want to improve the sensitivity of your back, you must allow your back to receive comprehensive stimulation from different directions. You must pay attention to the essentials of training movements and feel the force exerted on your back. Below, I will tell you two techniques and methods for exercising your back.

1. Pulley pull-down

This is a very good movement, and the exercise effect is very good. During practice, you can change the direction of your body, the grip distance of your hands, and the strength of your hands. Use a better grip to achieve better impact. When pulling down, let the instrument be pulled in front of the body, keep the upper body upright, and move slower. After pulling until you feel the back muscles are tight, stop for about a second, and then restore. Try to hold the instrument with only your fingers. This can reduce the strength of the forearm and biceps. Keep your muscles tight when pulling down, keep your elbows down, control them on both sides of your body, and try to keep your elbows slightly in front of your body so that your shoulder blades can fully move.

You can change the grip method and use an underhand grip to practice, which will have a better stretching effect on the back muscles. At the beginning, the back will have a pre-stretch, which will be more effective in training the back. If you want to practice At the top of the back, pay attention to the width of the handshake, and keep the distance between the two hands wider.

In this way, you can practice more, and you can also hold your hands a little narrower, and then lean your body back a little. At this time, the grip will be closer to the upper chest, which can also allow the upper back to be stretched. More exercise. Therefore, when doing pulley pull-downs, you can feel the muscle stretch according to the difference in grip to ensure a good muscle sensitivity.

2. Pull-ups

Pull-ups are a relatively difficult movement. Many people may not be able to do a few. In fact, it doesn’t matter. You can try your best to do it. But make sure you train beyond failure, and don't stop when you can't do it anymore. You can continue to do it with the help of elastic bands. This is equivalent to a reduction training. When using elastic bands, if you can do a few more, do it with all your strength.

Of course, the same is true when you don’t use elastic bands at first, so that the impact on the muscles will be lasting and strong, which can increase the number of times you do it and grow your back muscles. The above two movements can be properly trained according to personal circumstances. I hope it can help everyone