When training their backs, many people prefer to use equipment to train their backs, but they mostly use dumbbells and barbells to exercise. However, these two equipments are not so pleasant to train their backs. The best way to train their backs is the gantry. . So do you know what the gantry back training exercises are? Let’s go take a look below!
Action 1: Press down with straight arms
Move the fixed pulley to the highest position; hold the crossbar with both hands, and step back 3 to 4 steps to ensure that you have sufficient force when doing the action; do Good preparation position: the calves are perpendicular to the ground, the angle between the thighs and the ground is about 75 degrees, the angle between the upper body and the ground is about 45 degrees, the arms holding the crossbar are parallel to the ground; when exerting force, press the crossbar downwards and backwards with the arms Press to the front of the lower abdomen (when the crossbar is close to the body, bend the elbow slightly and look up at the fixed pulley); when returning, slowly straighten the slightly bent elbow and return to the original path according to the movement trajectory when exerting force. Feel your back muscles being slowly lengthened; you only need to do two sets of this action at 20RM, and try to keep the interval between sets at about 30 seconds.
Action 2: Wide-grip pull-ups
Hold the handle with a wide grip with both hands, keep the body hanging, clamp the buttocks, and cross the feet ; Before exerting force, rotate the shoulder blades and feel the back muscles being stretched; when exerting force, clamp the shoulder blades first, and then drive the entire body with the arms to do pull-ups; when returning, slowly lower to the initial position; do this action for 5 groups, each time Do the set to failure, regardless of the number of sets, and rest for about 45 seconds between sets.
Action Three: Wide Grip Overhand Grip Pulldown
Hold both ends of the long bar with both hands, sit firmly on your buttocks, and plant your feet firmly on the ground; before exerting force, your body should be slightlyMove forward and feel the back muscles being stretched; when exerting force, move your elbows downward and backward, clamp the shoulder blades, slightly raise your head to look at the pulley, and pull it to the two fingers in front of the chest; when returning, move the body slightly forward and exert force Return to the original path of movement during the exercise. Do 5 groups of this action at 8RM~12RM and rest for about 45 seconds between groups.
Action 4: High Pulldown with Wide Grip and Opposite Grip
In addition to the grip method (for this action, hold the handle with a wide grip and opposite grip) and the "wide grip" Except for the "overhand grip high pulldown", the key points of other movements are basically the same. Do this action for 5 groups, do the group at 8RM~12RM, and rest for about 45 seconds between groups.
Action 5: Single-arm rope pull-down
Keep your upper body straight, sit directly above the gantry, and grasp the handle with one hand. The other palm is placed on the serratus anterior muscle; when exerting force, the elbow is pulled downward and backward until the upper arm is clamped with the body. During the movement, the posture of the hand slowly changes from an overhand grip to an underhand grip. ; When restoring, return to the original path according to the movement trajectory when exerting force. Do this action alternately for 5 groups on each side, do the group at 8RM~12RM, and rest for about 45 seconds between groups.