How to do the seated dumbbell bent-over row?

As we lead a materially rich life today, we are increasingly pursuing a healthy body as well as strong and beautiful body lines. Various aerobic and anaerobic exercises are becoming more and more popular. Among them is the seated dumbbell bent-over row. It is also one of the effective fitness exercises. However, many people are not clear about what the specific methods and steps should be. Then let me tell us.

Target areas: Latissimus dorsi, trapezius, lower rhomboids, latissimus dorsi, posterior deltoid, brachioradialis.

Secondary exercises include the biceps, gluteus maximus, and hamstrings.

Starting position: Sit on a stool, stretch your legs forward, bend your knees slightly, place your feet against the pedal in front of you, stretch your arms naturally, relax your shoulders, and bend your upper body forward.

Action essentials: Contract the latissimus dorsi and back muscles, bend the elbows and pull the arms close to the chest and abdomen, bring the shoulder blades closer to the spine, tighten the back muscles, stay for 1-2 seconds, return along the original route, fully stretch the back muscles, and then continue!

Breathing method: inhale when pulling up and exhale when lowering.

Key points: When pulling up, think about letting the main force come from the contraction of the latissimus dorsi, rather than from shaking the body. When pulling up, tighten your waist and try not to shake your upper body to maintain balance.

How to use dumbbells to train the latissimus dorsi (I) Dumbbell bent-over rowing (single arm) action diagram tutorial

Many fitness friends say: "I want to train my latissimus dorsi at home, but what should I do if I don't have gym equipment at home?"

Today I will introduce to you an exercise that you can do at home: you only need a pair of dumbbells. This exercise is a good way to train the thickness of the latissimus dorsi, mainly exercising the muscles in the middle part of the latissimus dorsi.

Among the several types of bent-over rowing that train the latissimus dorsi, the single-arm dumbbell rowing can separate the latissimus dorsi on both sides of the back. For fitness enthusiasts who have always complained that their back muscles are not symmetrical, this will be a good opportunity for compensatory training. In addition, it allows the training weight to be raised higher, so the increase in height can allow the muscles to contract better.

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

Starting position: Bend your body and hold the dumbbells in front of you. Place your other hand on a bench, dumbbell rack or other place where you can bend over to support your body. You can also bend the knee of your other leg and kneel on a bench or do a lunge. Keep your body parallel to the ground, and then keep your chest and head up.

Action essentials:

1. Then let the weight hang down as low as possible, with the palm facing the body, and then pull up the dumbbell or other weight;

2. Keep your body as still as possible during the movement, focus on your back, and use your back muscles instead of your arms to pull the weight or dumbbell to the side of your body;

3. Lift the weight up as high as possible, then slowly put it down, and then do it a second time.

4. Exhale while pulling up the dumbbells, and inhale while lowering them back down.

Important tips:

, Use a dumbbell to exercise your latissimus dorsi in a rowing motion.

, pay attention to consciously contracting your back muscles rather than your arm muscles.

1. Do not shake or twist your body during exercise. Maintain left-right symmetry to avoid injury to the lumbar spine.

Always warm up before exercising to avoid straining your muscles. During the exercise, you should relax your body, avoid being impatient, and follow the steps step by step. Do not let your muscles become too tense, pay attention to the correct method, and avoid hurting your waist when standing up. If you have a weak constitution or a bad waist, it is best not to choose this exercise.