In the process of training, we often use the dumbbell training equipment. Of course, using dumbbells has many uses and benefits, but you must use dumbbells There are particularities, such as suitable methods, correct usage, etc. So, what is the most effective way to train latissimus dorsi with dumbbells? Let’s take a look below.
1. Bent-over dumbbell fly
First prepare a bench, and then lie down on the bench. Hold a dumbbell in each hand, first in a relaxed state, and let your hands hang naturally. Then the action begins. We use our hands and back muscles to slowly lift the dumbbells up to both sides of the body until our arms and shoulders are in a straight line, then the action reaches the limit. The next step is to relax, and then we slowly lower the dumbbells down.
2. Bend over and row with arms
Lean over and slightly bend your knees (or climb or climb), hold a dumbbell in each hand, hanging down in front of the body, use the contraction force of the latissimus dorsi to lift the dumbbell to a position between the elbow and shoulder height or slightly higher than the shoulder. Stop, and then use the tension of your latissimus dorsi to control the dumbbells to slowly return.
3. Y-shaped lift
Lean over or lie on your stomach with your arms extended straight forward, at 10 o'clock and 2 o'clock respectively. Thumb pointed straight to the sky. Then lift up. Use the trapezius muscles and feel the scapula rotate upward until the arm and shoulder body form a Y shape, stay for a second, and then slowly play it back. During the movement, pay attention to the upward rotation of the shoulder blades to drive the arms.
4. Lean over and row with one arm
Hold the dumbbells with your palms facing inward, and use the other hand to support the fixture at the knee of the leg on the same side to stabilize the body. Lift the dumbbell to the waist position (the back muscles are fully contracted), pause for a moment, and then slowly and controlledly return the dumbbells (the back muscles are fully stretched). After completing one side, switch to the other side.
5. Dumbbell Supine Pull-Up
Lie on your back on a stool, with your body and the stool in a cross shape, your upper back on the stool, your shoulders flush with the edge of the stool, and your head and lower body hanging outside the stool. Grasp dumbbells with both hands, arms straight at the elbows, perpendicular to the ground. Bend your shoulders and lower the dumbbell backwards, maintaining tension and feeling your latissimus dorsi slowly lengthened. Raise your arms above your head until they are parallel to the ground. Pulling up the dumbbell: The contraction of the latissimus dorsi drives the humerus to draw an arc upward, and pull the dumbbell close to your abdomen. During the process, pay attention to slightly bending and fixing the elbow.
6. Hard dumbbellsPull
This is a comprehensive exercise that mainly exercises the lower back, gluteus maximus and biceps femoris. Hold a dumbbell in each hand and hang it in front of your body. Stand with your feet naturally open, shoulder-width apart, legs straight, back straight, bend forward and raise your head until your upper body is approximately parallel to the ground. Then the lower back muscles contract to restore the upper body.