Here are a few exercises to practice girls' backs, with detailed pictures:

1. Stop

Pull-ups are one of the classic exercises to exercise back muscles, which can effectively strengthen latissimus dorsi, levator scapulae, biceps and other muscles.

-Step 1: Hold the horizontal bar with both hands, palms outward, slightly wider than shoulder width, and your body is suspended.

-Step 2: Inhale, tighten your abdomen and pull your body up until your chin exceeds the top of the horizontal bar.

-Step 3: Exhale, slowly lower your body to its original position and keep your knees slightly bent.

! [Pull-up] (/file/37c5a49D6aa44ad8B875d7cd48ECf99)

pull at

Hard pulling is a good back exercise, which can train core strength and strengthen pectoralis major and posterior trapezius muscle groups.

-Step 1: Stand with the barbell in both hands, palm down against the thigh root, right in the middle of the barbell.

-Step 2: Inhale and take a deep breath, at the same time, extend your hips back and straighten your waist.

-Step 3: Lift the barbell upward with hip strength, leg strength and arm strength until the body is fully extended.

-Step 4: Exhale, hold for one second and then slowly lower the barbell.

! [hard pull] (/file/0ef5244335d9427c83b36ee2b2abeb0)

3. One-arm dumbbell rowing

One-arm dumbbell rowing is a very effective action to train back muscles, which can focus on training latissimus dorsi, levator scapulae and trapezius muscles.

-Step 1: Hold the dumbbell in your right hand, hold the support in your left hand, stand at a 45-degree angle, chest out and abdomen in.

-Step 2: Pull the dumbbell up with your right arm and twist your waist at the same time until the dumbbell touches your side waist.

-Step 3: Slowly lower the dumbbell to its original position, complete the same number of repetitions, and then switch to the other side for training.

! 【 rowing with dumbbell on one arm 】 (/file/bf5bc35910d648a 68e 64ca1ce05da7c)

The above are some exercises to practice girls' backs. Need to be reminded that if you are healthy, please consult a professional before exercise and adjust the intensity and frequency of exercise according to your own situation.