Most fitness enthusiasts place a lot of emphasis on chest exercises, but often neglect the back. In fact, having a strong back can better reflect the strength and beauty of men, and give people a sense of solidity and reliability, increasing the maturity and beauty of men. If you want to train a perfect back, you must take into account the front, back, left and right, width, thickness, and muscle contour, each of which is important.

Before exercising, prepare the dumbbells for fitness, and as your strength grows, adjust the weight and movement of the dumbbells to re-stimulate the back muscles.

How to exercise the back muscles with dumbbells

Leaning over and rowing with two arms:

Essentials of the movement: The back must be straight, the body must be as forward as possible and parallel to the ground, use the strength of the latissimus dorsi muscle to lift the dumbbells, and when you reach the peak, you will be able to raise your chest and shoulders

This movement focuses on the latissimus dorsi. Lean over and bend your knees slightly, hold a dumbbell in each hand, hang down under the front of your body, and lift the dumbbell with the contraction of the latissimus dorsi to the elbow and shoulder height or slightly above the shoulder, pause for a moment (chest up, shoulder expansion back) for a while, and then use the tension of the latissimus dorsi muscle to control the dumbbell to slowly reduce.

The bent dumbbell row mainly strengthens the latissimus dorsi muscle, and has a significant effect on increasing the thickness of the back. As your strength grows, you can use one-handed dumbbell rowing to strengthen your back muscles with a greater load and a wider range of motion.

Lean over one-arm rowing:

This movement mainly exercises the outside of the back and lower back. Hold the dumbbell in one hand with the palm facing inward, and the other hand supports a fixture at the same position as the knee on the same side to stabilize the body. (The shoulders should be flat), fully contract the back muscles, lift the dumbbells to the waist position, pause for a while, and then fully stretch the back muscles, and slowly restore control.

Dumbbells bend over the bird has a significant effect on increasing the width of the back, outlining the back muscles, and also has a good exercise effect on other back muscles.

Straight Leg Deadlift:

This movement mainly exercises the lower back, glutes, and biceps femoris, holding dumbbells in each hand, hanging in advance, feet naturally open, shoulder-width apart, legs straight, waist and back straight, and raising your head until your upper body is about parallel to the ground.

The deadlift is one of the classic compound training movements of the World Power Championship event, which is a basic movement to train the back muscles, mobilizing almost the muscles of the whole body to participate in the movement.

Lead-up:

Pull-ups are one of the classic movements to exercise the back muscles, with a medium-length pull-up increasing the thickness of the back, and a wide grip pull-up increasing the width of the back.

Suggestions for the above actions

Do 12-0 sets each time, 0-0 in each group, the weight of the first group is slightly lighter, and the weight of the next few groups is controlled at about the exhaustion of the 0th group, and the rest between groups is about one minute. Inhale as you lift up, lower and exhale.