Broaden your back by adding these three lifts to your training plan.
在你的训练计划中增加这三个动作来拓宽你的背。
1
One Arm Lat Pulldown
单臂背阔肌下拉
3 sets, 10 reps (per side)
三组，单边每组10次
Technique Tips
技巧贴士
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.
这个联系不只会帮助你孤立和激活背阔肌，单边训练还对身体平衡匀称有帮助。记住，并不是越大越好，匀称协调最好。
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.
从较弱的一侧开始训练，使用D型把手（如图），确保随时都感受到背阔肌的发力收缩。如果这个级别的训练需要助力带来帮助抓握，就用吧。这是练背日，不是练抓握力的。一旦弱侧训练结束，马上换到强侧继续训练。
2
Gironda Sternum Chins
吉隆达胸骨触碰引体向上
4 sets, to failure
4组，每组做至力竭
Technique Tips
技巧贴士
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.
由引体向上肩宽握距（或者任何你的手肘和手腕舒服的握距）开始。背阔肌发力直到胸口碰到握把。这绝对是一引体向上幅度最全的动作，其他动作在锻炼上背这里无出其右。是，这个练习需要很大的力量和技巧，但为了最大化你的成果，你必须要做到。（可以使用助力带和辅助器材）
3
Elevated Cable Rows
架高绳索拉背
4 sets, 12 reps
四组，每组十二次
Technique Tips
技巧贴士
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.
像平时做坐姿绳索拉背一样，但坐的位置稍高。如果你在专门的器械上坐，那把位置调到最高，这样你起始拉动时就比较低，可以使肘部移动更多的距离。如果你用钢线器材，在身下加一片杠铃片来垫高。些微的升高便能为你的背阔肌下部带来更多的阻力刺激，也使你的手肘能处在一个更好的位置感受下部的发力。
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