How to train back muscles with dumbbells

Beautiful back muscles can add points to your image. Whether you are a boy or a girl, exercising the back muscles can make your body more upright, make the back lines more beautiful, and avoid the situation where the back is too thick. How should the back muscles be trained? In fact, the simplest way is to use dumbbells for training, which is not only easier to stick to, but also the effect is very good. What are the methods for training back muscles with dumbbells?

Recommended weight:

The latissimus dorsi is a super powerful muscle group, so it is best to choose dumbbells that are slightly heavier. Generally, men weigh about 15 kg and women weigh about 10 kg. Beginners can proceed step by step to avoid injuries.

[Single-arm dumbbell row]

Target training area: middle part of latissimus dorsi (i.e. inner side)

action

1 Kneel on one foot on a stool, support the stool with the same hand for stability, hold the dumbbell with the other hand, tighten the waist and abdomen, straighten the back, and keep the upper body parallel to the ground;

2 Pull the dumbbells up along the outside of your waist until your elbows pass your torso, contract at the top, pause for one second, and then slowly lower them.

Key Points

1 During the training, you should feel the flexion and extension of your upper arms, instead of simply lifting the dumbbells. The entire upper arms should move close to the body;

2. The dumbbells are at the top of the movement, close to the waist, and stay in this position for about 2-3 seconds, doing the peak contraction;

3 The tips of your elbows can be slightly pointed inwards of your body, which will make the overall movement trajectory more correct.

Bent-over dumbbell row

Target muscles: Latissimus dorsi

Starting position:

Bend over parallel to the ground with your back straight. Hold the dumbbells in both hands and let them hang naturally, with your palms facing each other and your knees slightly bent.

Action essentials:

Keep your back straight, upper body still, latissimus dorsi contracted, and your arms pull the dumbbells to the sides of your body until the dumbbells are close to your body; feel the latissimus dorsi being stressed.

Important tips:

1. If you have back problems, please avoid this exercise or use a low pulley set instead of dumbbells and barbells.

2. Keep your lower back tight and straight during the movement.

3. Keep your elbows as close to your torso as possible as you pull the dumbbells upward.

4. The head should be looking straight ahead.

Dumbbell Shoulder Retraction

Target muscles: Latissimus dorsi

Action analysis:

Bend over and crawl on the bench, hold the dumbbells, raise the dumbbells with your back, let your back muscles work, and contract your back muscles to the top.

The same track is restored to its initial state and the above actions are repeated

[Dumbbell supine arm extension behind the neck]

Target muscles: Latissimus dorsi

Action analysis:

Dumbbell supine cervical flexion and extension exercise method: Relax your body and lie flat on the bench with your feet firmly on the ground, holding the dumbbells behind your head.

Exhale while lifting and stretch it above your chest and return to the starting position.