What are the dumbbell back muscle training methods?

Generally, many people pay attention to muscle training methods in life. Every man wants to have strong muscles and a strong back. This not only makes them look powerful and beautiful, but also makes their body strong, and their immunity and body healthy. To have strong muscles, you need to practice day and night. The most common method of exercise is dumbbells. How can you use such equipment to train strong muscles!

Back muscle training. Many friends don’t know how to do it. So below, I will introduce 8 back muscle exercises to you. Let’s follow me to see them.

8 exercises to train your back muscles

Exercise 1: Pull-ups

With your palms facing forward, raise your hands and grab the horizontal bar, with your hands wider than shoulder width apart and your body hanging naturally. Then use force to pull your head over the bar and slowly lower it down.

Grab a dumbbell in your right hand and place your left hand and left knee on the bench.

Exercise 2: One-arm lift

Grab a dumbbell in your right hand and place your left hand and left knee on a bench. Let your right hand hang naturally and straighten, using the muscles of your upper back to pull the dumbbell to your waist. Pause for a moment, then slowly lower the dumbbells.

Action No. 3: Bend over and lift weights

Place your palms facing backwards, then grab the barbell with your hands open slightly wider than your shoulders. Then push your hips back and lean your upper body forward so that your body is parallel to the ground. Then pull the barbell to your chest and keep it still, then put it down.

Exercise 4: Seated Row

Sit on a bench or the floor, grab the cable from the low pulley, and pull it toward your waist in a rowing motion. Re-extend your arms slowly, feeling the resistance seeping through.

Exercise 5: Scapular retraction

It's a small move. Grab the low pulley cable and sit on a bench or floor with your arms extended in front of you, shoulder-width apart. Without bending your elbows, push your shoulder blades back as far as possible. After reaching the peak, return to the original position.

This set of dumbbell back muscle training methods teaches everyone how to use dumbbells correctly. Men should choose heavier dumbbells so that the weight-bearing effect will be better. It is also helpful for practicing muscles and back muscles. Dumbbells have many uses and different movements, and you can do them according to your favorite way.