Broaden your back by adding these three lifts to your training plan.
在你的訓練計劃中增加這三個動作來拓寬你的背。
1
One Arm Lat Pulldown
單臂背闊肌下拉
3 sets, 10 reps (per side)
三組，單邊每組10次
Technique Tips
技巧貼士
Not only will this exercise help you isolate and activate the lats, working one side at a time also helps with balance and symmetry. Remember, you can't just get wider, you need to look balanced, too.
這個聯繫不只會幫助你孤立和激活背闊肌，單邊訓練還對身體平衡勻稱有幫助。記住，並不是越大越好，勻稱協調最好。
Start with the side you feel is weaker, use a D-handle, and make sure to focus on trying to feel the lat working and squeezing throughout the entire rep. If this level of focus means you need a strap to help with grip, go for it. It's back day, not grip day. Once you finish the weaker side, switch to the other side and keep going.
從較弱的一側開始訓練，使用D型把手（如圖），確保隨時都感受到背闊肌的發力收縮。如果這個級別的訓練需要助力帶來幫助抓握，就用吧。這是練背日，不是練抓握力的。一旦弱側訓練結束，馬上換到強側繼續訓練。
2
Gironda Sternum Chins
吉隆達胸骨觸碰引體向上
4 sets, to failure
4組，每組做至力竭
Technique Tips
技巧貼士
Get into a chin-up position with a shoulder-width grip on the bar. Focus your lats as you pull all the way up until your sternum is at the bar. That is the absolute end range of motion for a chin-up, and works your entire upper back like nothing else. Yes, this exercise requires tremendous strength and skill, but to get tremendous results, you need to do the work.
由引體向上肩寬握距（或者任何你的手肘和手腕舒服的握距）開始。背闊肌發力直到胸口碰到握把。這絕對是一引體向上幅度最全的動作，其他動作在鍛鍊上背這裡無出其右。是，這個練習需要很大的力量和技巧，但為了最大化你的成果，你必須要做到。（可以使用助力帶和輔助器材）
3
Elevated Cable Rows
架高繩索拉背
4 sets, 12 reps
四組，每組十二次
Technique Tips
技巧貼士
Perform the seated row as you normally would, but position your seat just slightly higher. If you're on the machine version, set the seat to the highest level so you're pulling in low and squeezing your elbows in a little farther. If you're on the cable version, place something on the bench like a plate underneath you. The slight increase in elevation will bring the line of resistance more in line with the lower part of your back, allowing you to get your elbows into a better position to feel the lower lats working.
像平時做坐姿繩索拉背一樣，但坐的位置稍高。如果你在專門的器械上坐，那把位置調到最高，這樣你起始拉動時就比較低，可以使肘部移動更多的距離。如果你用鋼線器材，在身下加一片槓鈴片來墊高。些微的升高便能為你的背闊肌下部帶來更多的阻力刺激，也使你的手肘能處在一個更好的位置感受下部的發力。
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