When exercising, we will use many kinds of exercise tools. Among the exercise tools, some are very good. Among them, elastic rope is one of them, but There are also particularities to using elastic ropes, but some people don’t know how to train your back with elastic ropes. So, what is the best and fastest way to train your back with elastic ropes? Next, let’s take a look at the best way to train your back.

Seated Rowing

Fix the elastic rope in a lower position, sit on the ground, lean forward slightly, hold your chest slightly, hold the handle with both hands, straighten your arms forward, inhale, contract your shoulder blades when exhaling, and pull both arms back at the same time , with arms attached to both sides of the body, in a chest-high posture. Inhale and restore. This action can be done in two ways, the shoulder joints are expanded and tightened on both sides of the body, and the muscle groups strengthened are different.

Lean over and row

Put the elastic rope under your feet, stand with your feet hip-width apart and parallel to each other, lean over at an angle of about 45° to the ground, hold the handles on both sides of your body, keep your upper arms at your sides, inhale and exhale Pull the rope up to both sides. Inhale and restore. You can also use a long rope for this exercise and choose the resistance according to your strength.

Elastic rope pull-down

Fix the rope at a higher position, sit on the ground or kneel on one leg on the ground, keep your upper body straight, keep your lower back straight, hold the handles with both hands, inhale, contract your shoulder blades when exhaling, and hold both arms at the same time Pull back, keeping your arms close to your sides, into a chest-high posture. Inhale and restore. If you lean your body slightly forward so that your trunk and elastic cord are in the same direction while doing pull-downs, your exercise goals will be different. If you open your arms to both sides of your body when pulling down, you will exercise more of the supraspinatus muscles, the posterior trapezius muscles of the deltoid muscles, and the rhomboids.

Half squat row

Fix the rope at the same height as your thighs, lean your upper body forward, and put your lower abdomen close to your thighs, just like a swimmer's preparatory posture before entering the water. Hold the handles with both hands and stretch forward, lower your head and face down, and put your head on both armsIn the middle of the exercise, inhale. When exhaling, pull your hands back to the juncture of the chest and abdomen, raise your head and raise your chest, and tighten your back muscles. Restore on inhalation.

Elastic rope deadlift

With your feet hip-width apart, stand parallel and step on the long rope, bend your knees until your thighs are parallel to the ground, lean your upper body forward, keep your back straight, hold the handles with both hands on both sides of your body, inhale and exhale When you tighten your waist and abdomen, stand with your upper body straight, lift your chest slightly, pause for 2 seconds, and then inhale to restore. Deadlifts can be performed with heavier weights and you can use several ropes at the same time.