How to train the latissimus dorsi with dumbbells?

I believe everyone wants to have healthy and beautiful muscles. Muscles are not only a reflection of health, but also make a person look whole and exude unique charm. Every man wants to have nice big abdominal muscles and latissimus dorsi. Muscles always give people a sense of strength and masculinity. Building muscles is very important and requires patience. Dumbbells can help us train the latissimus dorsi. How do we train it?

1. Dumbbell Rowing

His beautiful back muscles were developed by doing dumbbell rowing, because this movement allows him to stretch and contract his latissimus dorsi to the maximum extent. He bent one leg on a bench and placed the other leg slightly bent, with his foot on a 6-inch high wooden platform. He leaned forward and lowered the dumbbells as hard as he could to stretch his latissimus dorsi, then pulled the dumbbells up until his hands were above his leaning upper body. When lowering the dumbbells, the lowest point is deeper than that of most people. Try to keep your shoulders as still as possible throughout the entire movement and do not let them swing excessively. Do 8 times in a set.

2. Reclining Fly

Lie on your back on a bench with a certain incline to fully stretch your chest muscles and fully stimulate them. When doing this exercise, cross your legs and keep your feet off the ground to avoid arching your back and reducing the effect of the training. The dumbbells should not touch each other when you reach the highest point, and your elbows should be slightly bent when you lower them. Only in this way can we ensure that the actions are correct. The weight of the dumbbells should be such that you can only lift them 8 to 10 times.

3. Supine chest press

Lie flat on a bench with your body perpendicular to it, the upper and middle part of your back touching the bench, your head suspended in the air, your feet on the ground, and your arms kept straight during the movement. Pay attention to your breathing. Exhale when you lift the dumbbells from the lowest point, and inhale when you lower the dumbbells from the highest point. Make sure to lower the dumbbells fully until they almost touch the ground. Do 20 times in one set.

4. Leaning Bird

The most effective way to widen your shoulders is to place a towel on a half-person-high stool and press your forehead against the towel. Bend your arms slightly and raise them to the sides, rotating them outward at both times so that your thumbs point to the ground. Raise your arms until your elbows are slightly above your shoulders, then slowly lower them back to the original position. Generally do it 12 to 15 times.

Dumbbells are a very good piece of sports fitness equipment, and every man should have two or one dumbbell. People who go to the gym regularly are generally healthier and stronger. Not only can you get rid of the annoying fat, but you can also build muscle. It is recommended that people who have dumbbells can practice according to the above method.