< u style='color: blue'>Backmuscle group is one of the most important muscles in the human body! Strong back muscles are every bodybuilder’s dream!
However, many fitness beginners have a hard time with back muscles! It is difficult to train the back muscles, especially in multi-joint movements such as rowing and pull-downs. It is often the case that the arms are so sore but the back has no intuition at all!
In the previous article, we shared a simple and easy-to-learn action to find the back muscles to exert force-W shoulder abduction!
W shoulder abduction mainly activates our upper back (trapezius and rhomboids) so that you can feel the scapula retraction!
Today I will introduce another simple back activation movement: W shoulder adduction! Mainly used to target our latissimus dorsi!
W Shoulders adducted!
Joint movements involved: shoulder adduction
Target muscle groups: latissimus dorsi, teres major
How to do it?
Lie prone on the floor or on an incline chair !
1. Raise your hands above your head and straighten your arms!
2. Contract the latissimus dorsi and pull the elbow downward until the elbow pulls down the sides of the body! Press your shoulder blades down, stay for two seconds, and squeeze your back muscles
Repeat 8-12 times.Do 3-4 groups
The action is relatively simple and easy to perform! It is easier for you to feel the movement of your back than directly doing seated pull-downs or pull-ups!
Pay attention to maintaining the posture of your elbows during the process, and always point your elbows toward the body measurement line!
Relax your arms! Focus on the back and feel the movement of the back
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