How to do the double-arm dumbbell row?

Men all want to have strong muscles. Muscles will make them look masculine and will greatly increase their charm. It is relatively simple for men to develop the inverted triangle muscles of the upper back. Dumbbell exercises are your best choice. The editor here introduces how to practice effectively. Young men who like to exercise can refer to it. You can also practice frequently at home to make you more attractive.

1. Bent-over dumbbell row

Technical essentials: Stand with your feet apart, shoulder-width or slightly wider than shoulder-width, bend your knees slightly, lean your upper body forward, about 15 degrees to the ground, use your back to pull up your upper arms, and then slowly return under the control of your back.

Bent-over dumbbell row

2. Standing Bird

Technical essentials: Stand with your feet apart, shoulder-width apart or slightly wider than shoulder-width apart, bend your knees slightly, lean your upper body forward, about 15 degrees to the ground, use your back to exert force from the outside to the middle, and pull your upper arms outward and upward from the sides of your body. Try to get your elbows past your back, keeping the elbow bend at 160 degrees, then slowly return under the control of your back.

Standing bird

3. Prone One-Hand Rowing

Technical essentials: Stand on one side of a long bench, kneel on the back of the bench with the foot close to the bench, lean forward so that the hand on the same side can support the front of the bench, hold a dumbbell in the other hand with the palm facing inward, hanging under the body, use force on the back of the side holding the dumbbell, and pull the upper arm backward and upward from the side of the body.

When practicing, try to extend your elbows beyond your back. When pulling up, your elbows should be raised and bent at the same time until they are perpendicular to the ground. Then, slowly return little by little under the control of your back. You can practice back and forth like this. When practicing, move slowly and don't use too much force. A slower movement will result in better fitness effects.