How to train your back with dumbbells?

Dumbbells are one of the most common fitness equipment. Because they are small, light and easy to carry, many families have dumbbells. Although dumbbells look simple, different dumbbell training methods have different fitness effects and exercise different muscles of the body. Therefore, you should choose appropriate movements according to the part you want to exercise. Here are some methods of dumbbell back training.

(a) Bend your elbows and expand your chest: Stand with your legs shoulder-width apart, let the dumbbells hang naturally in your hands, bend your elbows at shoulder level, and expand your chest backwards at the same time. Repeat 12 to 16 times.

(ii) Diagonal attack: Stand with your legs shoulder-width apart, hold dumbbells in both hands, bend your elbows and place them on both sides of your chest, move your upper body slightly to the left, and attack with your right hand diagonally to the left front, alternating between left and right, repeat 6 to 8 times.

(III) Side attack: Stand with your legs shoulder-width apart, hold dumbbells in both hands and bend them to the sides of your chest. Hold the dumbbell in your left hand and attack to the right side. Alternate between left and right, and repeat 6 to 8 times.

(IV) Attack upwards: Spread your legs shoulder-width apart, hold dumbbells in both hands and place them on both sides of your chest while bending them. Hold the dumbbell in the right hand and attack upwards, alternating between left and right, and repeat 6 to 8 times.

(V) Extend your arms and legs: Stand with your legs shoulder-width apart, hold dumbbells in both hands, straighten your right upper limb and raise it upward from the front, repeat 6 to 8 times.

(vi) Shrug and rotate shoulders backward: Stand with your legs shoulder-width apart, hold dumbbells in both hands and let them hang down, stretch your arms straight down, shrug your shoulders upward, rotate your shoulders backward and then lower them, repeat 12 to 16 times.

(VII) Pull the shoulders back, expand the chest and extend the back: Stand with legs shoulder-width apart, hold dumbbells in both hands and let them hang down, straighten the shoulders and rotate them outwards, stretch the shoulders back and expand the chest at the same time, repeat 12 to 16 times.

(VIII) Straight-arm swinging back and forth: Stand with your legs apart, holding dumbbells in both hands and hanging down, straighten your left and right upper limbs and swing them back and forth alternately. Repeat 6 to 8 times, then switch the positions of your legs and swing them 6 to 8 times at the same time.

(IX) Lateral flexion and rotation of the head: Stand with your legs shoulder-width apart, hold dumbbells in both hands and let them hang down. Flex your head and neck to the left to the maximum range, then rotate to the right to the maximum range, alternating left and right, and repeat 6 to 8 times.

The above article introduces some methods of dumbbell exercises for the back. In addition to these methods, you can also use other equipment to exercise the back muscles, such as back pullers, etc. When training the back muscles, you should also pay attention to the appropriate amount of protein intake, and combine it with other exercises, such as running, aerobics, swimming, etc.