Men's back training tends to make their back thicker and stronger, which is different from the purpose of men's back training. Women's back training mainly makes their backs look more elegant and not hunched over. There are also many back training movements for women, so what do you know about the back training movements for women? Let’s go take a look below!
Action 1: Reverse rowing
Reverse rowing is a relatively comprehensive back training movement that can effectively exercise the middle back, upper back, rear deltoid muscles, trapezius muscles, and rhomboids. For women, the benefit of this action is that it can help us correct the problem of uncoordinated development of the chest and back. From this action, we can see that it is the opposite action to the bench press in direction.
At the same time, for women, this action is not very difficult. As long as you have a certain foundation, you can complete it, and you can also reduce the difficulty by adjusting the body inclination, or you can bend your legs and knees. to reduce the difficulty of the action. Therefore, it is an action that is very suitable for women to complete. Of course, if we want to make the training effect better, what we need to do is to let the back muscles dominate the force, rather than the biceps.
Action 2: High pull-down
From the perspective of movement trajectory, high pull-down is an action opposite to pull-up. Although from the perspective of stimulation target, high pull-down is not as comprehensive as pull-up. However, the most important thing about this action is that it is simple and easy to do, because we can choose the weight that suits us to complete it, and the pull-up is to pull up our own weight.
So during this action, we can better feel the force of the back muscles.It can be completed while ensuring the quality of the action. Therefore, this action is also very suitable for women with weak strength. Of course, its training target is also very comprehensive, and it will target the latissimus dorsi, teres major, teres minor, subspinalis, posterior deltoid, trapezius, rhomboids. All muscles are involved.
Action 3: Bent over and single-arm dumbbell rowing
One-arm dumbbell rowing can effectively stimulate the middle back and solve the problem of insufficient muscle development on both sides. Coordination issues, using dumbbells at the same time can increase the range and flexibility of movements, and can stimulate the back muscles more deeply. This action is also very suitable for women to do, because we can choose the weight that suits us, so that we can complete it while maintaining quality and quantity.