Many people on the back muscles more or less hazy sensations, because you do not see it, it is not serious about training. However, only by continuously training to strengthen back muscles, to make herself attractive appearance, striking back into the new “aspect”.
　　One, single arm dumbbell bent-over row
　　This is back-muscle training in the necessary and basic exercises, it can isolated exercises on both sides of the back muscles, in particular to exercise the upper back muscles, back with clear lines.
　　Get set: left knee and left hand placed on the bench, torso parallel to the ground, right hand grasping a dumbbell, right arm straightened. Up front, slightly cyrta Melichar.
　　Exercises: pull dumbbell, elbow flexion, to the wrist just below the lumbar, palm facing inwards. Stop at a high point for about 2 seconds, and then slowly straighten arms reduction, straining my back. Straight arm thumb inward when rotating the right hand the latissimus dorsi muscle full stretch.
　　Group: the 5 groups of the left and right arm, 5/set. To make use of large dumbbell weight, but not reluctantly. You may also need to go through the “deceit” manner last 1~2, but not much.
　　Tip: right hand held Bell exercises, try from left shoulder to see the left hand (left hand when practicing the opposite). This may be prevent body dumbbell pull twist and jerk and drop formation and stimulation of the latissimus dorsi muscles are stronger, and at the same time allow you to correctly evaluate the effectiveness of training.
　　Second, reverse grip chest drop down
　　By holding the dropdown can shape the broad back, this practice indeed for many people. But on the back, use diversity and balance exercises is a good idea. So, try using a narrow grip, you will notice the difference in range of motion and holding on. In addition, the exercise on the on the strengthened role of the medial dorsal muscles are very good.
　　Preparatory posture: posture, feet down, adjust the rollers to squeeze the knees, keep the knee stable. Palm to Palm to the front dash, his hands spaced shoulder width.
　　Exercise: from the stretch dropdown bar to the chest and back muscles to tighten, the elbows close to the body. Cyrta Melichar, chest up, carried on the Chin, abdomen and lower back remain tense.
　　Dash when you drop down to the chest, extrusion latissimus dorsi muscle of scapula full clamping on both sides, dorsal muscle tension control bar to keep the drop down for about 2 seconds, then control dash to restore, when it reaches the highest point straight arm and then stopped for about 2 seconds. Each exercise should feel his arms fully extended and latissimus dorsi muscle tension.
　　Group number: 3 Group, 8~10/group you can do weights, pay special attention to the action specification. Stretching is very important, which contribute to the medial dorsal muscles and back muscles in on compaction of a block.

Three, one-arm pull boating
　　It can teach you using latissimus dorsi muscles fully contracted and stretched, you strongly feel the latissimus dorsi muscle, latissimus dorsi muscle while improving the nervous system functions at their disposal.
　　Get set: high pulley weights are used, in the right hand Palm to grip pull up, right on my knees, left leg knee support.
　　Exercise: Lala under the chest, elbows away from the body. Rotate right hand drop-down to the body. Full contract with latissimus dorsi muscle tension control for 2 seconds, and then slowly restoring the pull up.
　　Group: the 3 groups of the left and right arm, 10~12/group, left knee when kneeling on the left hand.
　　Techniques: single arm row head turned to the side when the shoulder better results.
　　Four, before the lap side-lift
　　Deltoid muscle is the major muscles of the shoulders, the vast majority of practitioners believe that before the standing lateral shoulder exercise is simple, triangular muscle bundles in back than occupies a greater part of the shoulders, thus, triangular muscle bundle is essential in shaping the back. Experience tells us that strengthening triangular muscle bundles in back muscles after training is the best time, because in the back is not “fed” before, latissimus dorsi may “take over” the deltoid muscle bundles should do after work.
　　Get set: hands holding a dumbbell, open and with about two feet shoulder width, micro-flexion of the knee, and establish a forward torso parallel to the ground, arms natural droop, two palm.
　　Practice: shrinking beam after the deltoid muscle lift the dumbbell, keeping elbows slightly bent, lift the dumbbell to avoid on the trunk. When you lift to upper arm side and shoulder is flush, stop for about 2 seconds, and restore and control lower the dumbbell.
　　Group number: 3 Group, 10/group.
　　Tip: ensure dumbbell when lifting and shoulder in the same vertical plane, do not bring the dumbbell back to the side. Orphaned after practicing the deltoid muscle bundles, and more firmly on. If so try the exercises for the first time, do not focus too much on action norms and muscle contraction.
　　It is true that back-muscle training is not as interesting as the firing arm, even so not ignore back-muscle training. Back muscle in training, to prevent the imbalance resulting from the shoulder injury, to use reasonable methods, to help you develop the perfect balance of strength and density of the back curve