How to exercise the latissimus dorsi, in addition to pull ups, it is best to do it with bare hands

I'm a fitness trainer.

A strong back is a symbol of male fitness, a broad and straight back will make a man look very strong, and at the same time, back strength is also a safety guarantee for other strength training. The main method of exercising the latissimus dorsi is "rowing".

Stand, lean forward and parallel to the ground, hold the bell with your hands down, inhale, pull the bell back to the front of the leg, along the front of the leg to the front of the lower abdomen, pause, exhale, and slowly put down. During the process, keep the upper body bent forward and do not move.

There are also three different grip distances, [narrow grip distance, one palm-wide distance between the two hands, mainly developed upper latissimus dorsi]; [Medium grip distance hand and shoulder width, mainly developed middle], more suitable for beginners, can make the back wide; [Wide grip distance: The distance between the two hands is one to two palms wider than the width of the shoulder, mainly developed in the middle and lower parts].

In addition, you can also do pull-ups with a wide grip distance on the horizontal bar, hold the bar forward with the palms of both hands, hang your body, and bend your arms to pull up.

Deadlift]: It is to exercise with a barbell, stand upright, lean forward and parallel to the ground, stretch out your arms to hold the bell, and lift your upper body hard. And so on and so forth. During the process, the legs do not move, the arms remain vertical, the upper body remains straight, and only the waist strength exercises.

Each movement can do 3 4 sets, each group does 8 12, if you can't do 8, it means that the weight is too heavy and you need to reduce the weight; If you can do 12 more easily, you need to increase the weight. Otherwise, it will not have much effect.

If you have any fitness questions, you can find this coach to answer.

The back-style puller can exercise the latissimus dorsi and works very well.

Pull-ups are indeed a very effective and versatile form of exercise. But if you want to get a good workout, your back muscles need to be supplemented with some stretching exercises while doing pull-ups. And the number and frequency of doing pull-ups should not be too much, otherwise the back muscles will not have time to rest, resulting in slow muscle growth and neck and shoulder soreness.

Exercise is counterproductive.

Practice pull-ups regularly to build strong back muscles.

Yes, but you have to stick to it, and you have to make more than 100 of them, and you have to control your diet.

Yes, to do pull-ups correctly, you will also need to use back force, and then you can exercise the back muscles such as scalene muscles, latissimus dorsi, and trapezius muscles.

OK. Pull-ups not only work the strength of the upper limbs, but also the muscles of the chest and back. But it is the upper back that is generally exercised. If you want to have a better effect, you need to pay attention to the correct power point.

Personally, I think that doing pull-ups can pull muscles and strengthen the body.

Yes, as long as you insist on exercising to a certain amount every day, the back muscles form a memory, and the effect will not be too bad.

You can do more push-ups, sit-ups, ask not to do too much at a time, but do a few at intervals, and it still works.

Dumbbells lean over for rowing. Don't give up just because you can only do 2 pull-ups, pull-ups are the trump card action of practicing back, stipulate that you will do 50 pull-ups every time you practice back, even if you do 1 by one, you will also do 50, bodybuilding exercises challenge the limit is willpower, I hope you can overcome yourself and succeed.

In addition to doing pull-ups, you can also do dumbbell rows to exercise the latissimus dorsi.

Number of dumbbell rowing exercises: Do 3 to 8 sets of 8 to 12rm each. If a dumbbell can only be lifted 5 times, then this weight is 5RM. Practice about 2 times a week.

Precautions: Exercise and eating should be spaced about 30 minutes apart;

It is not advisable to squat or sit immediately after exercising.

1. Barbell pitch rowing: The feet are naturally open, and the torso is bent forward to the back parallel to the ground. Bend your legs slightly so that your weight is in a vertical line that is close to the surface of the balls of your feet.

Hold the bar with the backs of your hands forward, slightly wider than shoulder-to-shoulder. Keep your back straight and your head slightly raised. During the movement, the latissimus dorsi muscle contraction force is used to lift the crossbar close to the body until it is lifted close to the lower abdomen.

Finally, the latissimus dorsi is in the peak contraction position and stops for a while. Then, with the tension of the latissimus dorsi, it is slowly restored in the same way.

2. T-bar rowing: The feet are naturally separated, the legs are slightly bent, so that the torso is parallel to the ground, and the head is slightly raised. The arms are lowered so that the latissimus dorsi is in full extension.

During the movement, with the contraction force of the latissimus dorsi, lift the crossbar to touch the junction of the chest and abdomen. At the same time, the shoulders are stretched back, and the torso is slightly lifted upwards to facilitate the back shoulder blades to be clamped in the middle of the spine, and finally the entire back muscle group is in the peak contraction position, stop for a while, and then control the tension of the back muscle group, and slowly restore the crossbar.

Life is endless, fitness is not endless!

In fact, the upper part of the latissimus dorsi is trained with a wide grip, and the lower part of the latissimus dorsi is trained with a narrow grip. Alternating between the two is an exercise method for the all-round development of the latissimus dorsi.

In addition, only the horizontal bar trains the back muscles, and push-ups are not effective at all. Because push-ups are mainly to exercise the chest muscles, and the pectoral muscles and latissimus dorsi are muscles that are completely opposite in the direction of force, the more effective the action for the pectoral muscles, the more ineffective it is for the latissimus dorsi.

In principle, the latissimus dorsi muscles are the result of the strength of the shoulders and arms (especially the biceps). Actually, I'm telling you, it's normal. Because your back muscles are not enough to practice the horizontal bar with your current strength.

And the vast majority of people do not have the conditions to practice horizontal bars, because it is difficult for the latissimus dorsi to bear more than 100 pounds of weight. Therefore, in the gym, you can always see some people using the strength of their peers to train the latissimus dorsi. That is, someone holds the exerciser's leg and adds a little force to lift it up.

This is sensible.

If you can only practice horizontal bar due to conditions, then you must firmly believe that whichever muscle you exercise, use which muscle to exert force, and try not to borrow force as much as possible. If you can't pull it up for a while, it doesn't matter, it doesn't matter if you do it 2-3 times in a group.

Slowly, the number of times increased. Under normal circumstances, if you stick to it for 4-5 months, you can pull at least 8 pulls per set, and it is a standard movement. I have personally experienced and read dozens of professional bodybuilding magazines, and it is by no means the mouth of some stunned young people on the Internet.

Pull-up movement teaching, exercise latissimus dorsi, novices can try.

Wide grip pull-ups are the main movements to shape a V-shaped body that can effectively stretch the latissimus dorsi When you practice to a certain extent, the muscles fill the skeleton of the back, and you will see obvious results Note that it is the forehand pull-ups.

When pulling up, the bar is in the neck position.

Yes, in my experience, there are more back muscles and imitation arm strength required to change pull-ups, so after exercising the back muscles for preparation, you can only protect your arms by doing pull-ups.

You should first train the latissimus dorsi, the latissimus dorsi can play a good role in exercising muscles, and the back muscles are almost the same as the time to wait for Wang Kong to do pull-ups blindly, which will be much simpler and will not be particularly tired.

This statement is correct, you should practice the latissimus dorsi before doing pull-ups, so that you can better protect yourself and avoid injury.

The latissimus dorsi is one of the largest muscles in the human back, and its main function is to rotate the scapula downward, backward, and inward, while also lifting the scapula upwards. If you want to work on your latissimus dorsi, here are some moves that can help you reach your goals.

1.Pull-ups

Pull-ups are a very effective exercise for the latissimus dorsi. This move works several muscle groups such as latissimus dorsi, triceps, and wrist flexors. To do pull-ups, you need to stand on the uneven bars, hold the bars with both hands, and then use the strength of the latissimus dorsi to pull your body up until your chin is over the bar.

Then slowly lower your body and repeat.

2.Seated rowing

A seated row is an exercise that works the latissimus dorsi and biceps muscles. To do a seated row, you need to sit on the rowing machine, hold the handles of the rowing machine with both hands, and then use the strength of the latissimus dorsi muscle to pull the handle towards the body while keeping the knees bent, then slowly lower the handle and repeat.

3.Lean over and row

A bent-over row is an exercise that works the latissimus dorsi, biceps, and triceps. To do a bent row, you need to stand in front of a barbell, hold the bar with both hands, then bend down and lean your upper body forward while using the strength of the latissimus dorsi muscle to pull the bar towards your body, then slowly lower the bar and repeat.

4.Paddle on your back

A supine row is an exercise that works the latissimus dorsi and biceps muscles. To do a supine stroke, you need to lie on the ground, hold the dumbbells with both hands, and then pull the dumbbells towards your body while keeping your elbows close to your body, then slowly lower the dumbbells and repeat.

5.Lean over and fly the birds

Leaning over is an action that works the latissimus dorsi and triceps. When doing the bent bird, you need to stand in front of a barbell, hold the barbell with both hands, and then bend down and tilt the upper body forward while pulling the Youxiang barbell to the sides, and then slowly lower the barbell and repeat.