How to train latissimus dorsi with dumbbells

In the gym, dumbbells are a very common piece of fitness equipment. Dumbbells can be used to exercise muscles in various parts of the body with significant results. For different training parts, different dumbbell training movements can be used to achieve targeted training effects. When exercising, you cannot just train your chest and abdominal muscles, as this will make them appear uncoordinated. So today I will share with you some experience on back muscle training. A broad back is the most masculine symbol. The following experience will teach you how to use a pair of dumbbells to develop a toned back.

Bent-over double-arm rowing, this exercise mainly trains the latissimus dorsi. Bend over and bend your knees slightly. Hold a dumbbell in each hand and let them hang in front of your body. Use the contraction of your latissimus dorsi to lift the dumbbells to the height of your elbows and shoulders or slightly above your shoulders (keep your chest up and expand your shoulders back). Pause for a moment, then use the tension of your latissimus dorsi to control the dumbbells to slowly return to their original position. The key points of the movement are: the back must be straight, the body should be leaned forward as far as possible and parallel to the ground, and the dumbbells should be lifted with the strength of the latissimus dorsi, and the chest should be raised and the shoulders should be retracted when reaching the top. It is recommended to do 4-5 sets each time, with 8-12 reps in each set. The weight of the first set should be slightly lighter, and the weight of the following sets should be controlled until you reach exhaustion around the 12th rep. Rest for about one minute between sets. Inhale when lifting up, and exhale when lowering.

Hold a dumbbell in one hand and place the other hand on a bench. Bend over and arch your back. Keep your lower body stable. Use your back strength as much as possible. Recovery is slow. Number of dumbbell rowing exercises: 3 to 8 sets, 8 to 12 reps per set, with 1 minute rest between each set. Among them, pull-ups are a training method that is widely used and quite effective. The movement process of pull-ups is very simple. Hold the horizontal bar with both hands wide, stretch your arms, hang your body, relax below the waist and back, and straighten or cross your calves. Then, while inhaling, use the contraction force of the latissimus dorsi to bend your arms and pull yourself up until your chin is above the bar or the back of your neck is close to the bar. After a short pause, inhale and use the strength of your latissimus dorsi to control your slow descent until you recover.

When doing back exercises with dumbbells, you need to pay attention to several details. First of all, during the exercise, the exerciser should focus on exerting force on the back. And the whole movement process should be smooth, don't speed up or slow down, and slowly learn to maintain control of the dumbbells. In addition, the weight should not be too heavy when practicing. The training goals should be based on what you can accomplish well.