How to do dumbbell back exercises

In the gym, dumbbells are a very common piece of fitness equipment. Dumbbells can be used to exercise muscles in various parts of the body with significant results. For different training parts, different dumbbell training movements can be used to achieve targeted training effects. When exercising, you cannot just train your chest and abdominal muscles, as this will make them appear uncoordinated. So today I will share with you some experience on back muscle training. A broad back is the most masculine symbol. The following experience will teach you how to use a pair of dumbbells to develop a toned back.

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 and let them hang in front of your body. Use the contraction of your latissimus dorsi to lift the dumbbells to the height of your elbows and shoulders or slightly above your shoulders (keep your chest up and expand your shoulders back). Pause for a moment, then use the tension of your latissimus dorsi to control the dumbbells to slowly return to their original position. 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.

Bent-over one-arm rowing, this exercise mainly trains the outer side of the back and the lower back. Hold a dumbbell in one hand with your palm facing inward, and use your other hand to support your body with something at the same position as your knee. (Keep your shoulders flat.) Fully contract your back muscles, raise the dumbbells to your waist, pause for a moment, then fully stretch your back muscles, and slowly return to the original position with control. When you are done, switch to the other side. 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.

When doing back exercises with dumbbells, you need to pay attention to several details. First of all, during the exercise, the exerciser should focus on exerting force on the back. And the whole movement process should be smooth, don't speed up or slow down, and slowly learn to maintain control of the dumbbells. In addition, the weight should not be too heavy when practicing. The weight of the dumbbells is important, and the movements must be coordinated and unified.