How to use dumbbells to exercise your back muscles?

Fitness should not only train the chest muscles and abdominal muscles, as this will make the body appear uncoordinated. Fitness should be a full-body exercise to ensure the symmetry of the body. Now there are many ways to exercise, and different exercises have different fitness effects. Back muscle training is also very important. Dumbbells are our most common exercise item. A broad back is the most masculine symbol. The following experience will teach you how to use a pair of dumbbells to exercise your back muscles.

Steps/Methods

>01

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.

>02

The key points of the movement are: the back must be straight, the body should be leaned forward as far as possible and parallel to the ground, and the dumbbells should be lifted with the strength of the latissimus dorsi, and the chest should be raised and the shoulders should be retracted when reaching the top. 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.

>03

Key to the action: Do not lift your upper body and avoid using leverage.

>04

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.

>05

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.

Future muscular men, please be sure to stick to it for a long time and don't give up halfway. In addition, everyone needs to be reminded that the amount of exercise for all fitness exercises should be determined according to your own situation. Don't be too stubborn. Only the appropriate amount of exercise can achieve the purpose of fitness and strengthening the body. All training requires patience and persistence. Because exercise takes a long time to show results. So persevere.