How can I train my back muscles using dumbbells?

Men are particularly eager to have a healthy, perfect and good-looking body of muscles, which can not only improve personal health, but also perfectly display personal vitality and strength. Makes people feel safer and more confident. Muscle building not only strengthens the body but also promotes personal physical and mental development and shapes a perfect body shape. The muscles in the north are actually difficult to train. How to use dumbbells to train the back muscles?

Steps/Methods

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 (palms facing each other or facing upwards). Hang them in front of the lower body. Use the contraction of the latissimus dorsi to pull the dumbbells to the height of the elbows and shoulders or slightly above the shoulders. (Keep your chest up and shoulders stretched back). Pause for a moment, then use the tension of the latissimus dorsi to control the dumbbells to slowly return to the original position.

When you are done, switch to the other side. 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.

Straight-leg deadlift is an exercise for training the waist. This exercise mainly trains the lower back, gluteus maximus, and biceps femoris. Hold a dumbbell in each hand and hang it in front of you. Stand naturally with your feet shoulder-width apart, legs straight, back straight, and head raised until your upper body is approximately parallel to the ground.

Then contract the lower back muscles and use force to restore the upper body. It is recommended to do 4-5 sets each time, 8-12 times per 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 after the 12th repetition. Rest for about one minute between sets.

To maintain tension, do not let the dumbbells touch the ground when you lean forward, and do not move too quickly. The most vulnerable back muscle is the erector spinae muscle, which is the longest and largest muscle of the back. It is located in the groove on both sides of the spine. Be careful not to injure the erector spinae muscle during exercise.

Building muscle is not something that can be achieved in a day or two. It requires long-term persistence to achieve good results. Not only does it require correct exercise plus long-term endurance and perseverance to persist, but it also requires increased self-confidence and good plans, and the implementation of the plans. Fitness is something that will never go out of style. Let's hold on, everybody.