How to use dumbbells to exercise back muscles

I believe that most fitness enthusiasts pay great attention to their chest. Fitness exercises have strong chest muscles, which can highlight charm and strength, give people a sense of reliability and solidity, and also add to the mature beauty of men. To have a perfect back and chest muscles, you need to do it in the right way. Dumbbells are one of the good exercise methods. You can exercise your arm strength by lifting the weight of dumbbells. So how to use dumbbells to exercise back muscles?

The main dumbbell exercises for the back include deadlifts, bent-over dumbbell rows, one-handed dumbbell rows, dumbbell bent-over flyes and pull-ups.

1. Deadlift is one of the classic compound training movements in the World Strength Championships. It is a basic movement for training the back muscles and almost mobilizes the muscles of the whole body to participate in the exercise.

2. Bent-over dumbbell rowing mainly strengthens the latissimus dorsi and has a significant effect on increasing the thickness of the back. As your strength grows, you can use the one-handed dumbbell rowing movement to strengthen your back muscles with greater loads and a wider range of motion.

3. Dumbbell bent-over fly has a significant effect on increasing the width of the back and outlining the back muscles. It also has a good training effect on other back muscles.

4. Pull-ups are one of the classic exercises for training the back muscles. Pull-ups with a medium grip can increase the thickness of the back, while pull-ups with a wide grip can increase the width of the back.

For back training, do it 3 times a week (once every other day), 2-3 exercises each time, 3-4 sets of 10-12RM to exhaustion for each exercise. In the early stages of back training, deadlifts and dumbbell rowing movements are the main exercises (such as 2 rowing movements and 1 fly movement), mainly to increase the thickness of the back. At the intermediate dumbbell fitness stage, the dumbbell bent-over fly exercise is mainly used to increase the width of the back.

Before exercising, do sufficient warm-up exercises with dumbbells. As your strength grows, constantly adjust the weight and movements of the dumbbells to re-achieve deep stimulation of the back muscles.

For the majority of fitness enthusiasts, whether men or women who want to develop strong back muscles, they can first practice with dumbbells. Dumbbells are the most basic way of exercise. When using dumbbells, pay attention to whether you use single-handed dumbbells or double-handed dumbbells. The correct way of exercise can increase your back muscles and strengthen your arms at the same time.