The most effective methods for exercising back muscles with bare hands include pull ups, push ups, reverse rowing, superhuman style, and plank support.
1. Pull up
Pull up is the golden move for training the back with bare hands, mainly stimulating the latissimus dorsi and teres major muscles. Hold your hands slightly wider than your shoulders, keep your body hanging vertically, and use your back strength to pull your body up to your chin above the crossbar. Beginners can start with elastic band assistance or reverse centrifugal training, gradually increasing the number of completion times. This action has a significant effect on improving round shoulders and hunchback.
2. Push up variations
Wide distance push ups and Indian style push ups can effectively activate the upper back muscles. The distance between the hands is twice the shoulder width, and when descending, feel the scapula approaching the spine. Indian style push ups form an inverted V-shape by raising the hips, strengthening the lower trapezius muscle. These two variations are suitable as transitional exercises for trainers who are unable to complete pull ups.
3. Reverse Rowing
Use a table or low bar to perform reverse rowing, with a focus on exercising the rhombus and middle and lower trapezius muscles. Tilt your body in a straight line, grip firmly with both hands, pull your chest towards the handle while squeezing your shoulder blades. Difficulty can be controlled by adjusting the body angle, and it is recommended that each group complete 12-15 times to reach exhaustion.
4. Superman style
The Superman style of lying down while lifting all four limbs can isolate and strengthen the erector spinae muscles. Keep your abdomen on the ground, straighten your arms and legs and lift them off the ground, pause for 2 seconds at the highest point. Advanced individuals can try alternately lifting the opposite hand and foot, or using small dumbbells to increase resistance. This action has a good effect on preventing back and waist pain.
5. Flat Support
Although standard flat support mainly exercises the core, maintaining posture requires continuous isometric contractions of the back muscles. Pay attention to maintaining a neutral position of the head to avoid sagging waist or high hips. You can try alternating between raising your hands or legs to increase the intensity of stimulation on your back. It is recommended to persist for more than 30 seconds each time and take no more than 1 minute of rest between groups.
When training the back with bare hands, attention should be paid to the quality of movements over quantity. Each movement should be completed in 3-4 groups, with a 60-90 second break between groups. Perform shoulder joint wrap and cat cow warm-up before training, and do chest muscle stretching after training to prevent muscle imbalance. It is recommended to schedule 2-3 specialized back training sessions per week, combined with protein supplementation and sufficient sleep. Typically, significant improvement in muscle lines can be observed between 6-8 weeks. People with high body fat need to combine aerobic exercise to better demonstrate the effectiveness of back training.
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