How to train back muscles with dumbbells?

In order to make themselves more attractive and healthier, many men are exercising their muscles, but only exercising the chest muscles will make the beauty of the whole body unbalanced. For the sake of comprehensiveness, the back also needs to be exercised. Although the small dumbbells look inconspicuous, they can exercise all the major muscle groups of the human body and the effect is very good. So how do dumbbells exercise back muscles? Below I will introduce the training method.

One-Arm Dumbbell Row

Starting position: Stand with your feet shoulder-width apart. Lean your upper body forward until it is almost parallel to the ground, keeping your head in line with your back and your eyes looking at the floor. Hold a dumbbell in one hand, lower your arm naturally and relax your shoulder joint, straighten your elbow naturally, and place the other hand on the thigh on the same side to maintain balance.

Action process: While pulling your elbow upward toward your hip, contract your shoulder joint to the highest point and tighten the latissimus dorsi on the same side, then slowly lower the dumbbells to the starting position. Keep your waist and abdomen tightened throughout the process, and alternate between the two sides.

Breathing method: Inhale when you contract and lift your elbows, and exhale when you lower them.

Key points: Keep your lower back straight throughout the movement, lift your elbows as high as possible along the sides of your body, and try not to shake your shoulders.

Dumbbell bent-leg deadlift

Starting position: Hold the dumbbells in front of your body with both hands naturally vertical. Stand with your legs shoulder-width apart.

Action process: Slowly bend your knees to 120 degrees while leaning forward with your hips as the center. Slowly lower the two dumbbells along the shins until the body is almost parallel to the ground. Then use the strength of your lower waist to pull up the dumbbells and return to the starting position. Keep your head up and looking forward throughout the process.

Breathing method: Inhale when leaning forward, and exhale when straightening your torso

Key points to note: The lower back should be kept 100% straight throughout the movement. While holding the dumbbells with both hands and leaning forward, the shoulder joints should be slightly contracted backwards. At the same time, the buttocks should be tightened while lowering the dumbbells, and the dumbbells should not be too far away from the body.

The above is the detailed method of using dumbbells to train the back muscles. If you follow the editor's method and do it every day, it will not be a problem to say goodbye to the hunchback and waist. The quality of back training directly affects the body circumference. Well-developed back muscles will make people feel stronger, and a broad back is very manly. Come on, everyone, keep training.