There are many ways to exercise your back, most of which use equipment to exercise your back. The equipment used for back training mainly includes barbells and dumbbells. Among them, dumbbells are used most frequently, so there are many training actions related to dumbbells. So what do you know about dumbbell back muscle exercises? Let’s go take a look below!
Action 1: Bent-over dumbbell row
Stand with your legs slightly bent and apart, bend your hips to straighten your body The upper body is tilted forward at about 45 degrees to the ground, the back is straight without bending, the chest is straightened, and the abdominal muscles are tight. Hold the dumbbells with both hands, let your arms droop naturally, pull the dumbbells upright, and pull the upper arms as close to the body as possible. Pull the dumbbells all the way to the abdominal position and stop for a while. Try to feel the state of the back muscles throughout the process to ensure the quality of the movement.
Action 2: Single-arm dumbbell rowing
Standing, bend the knee of the leg on the same side as the bench and place it on the bench, and extend the hand and arm on the same side Stand straight on the bench, keep your upper body straight or bent, and straighten your opposite leg to support your body. Hold the dumbbell with the hand and arm on the non-supporting side naturally straight, ensuring that the body does not sway, and the back muscles drive the arm to pull the dumbbell upward. After pulling the dumbbell to the limit, stretch your arms as far back as possible and then stop for a while. Then use your back muscles to control the speed and slowly restore. After restoring, stretch the muscles downward as much as possible.
Action Three: Prone Dumbbell Row
Lie down on the bench, making sure that your upper body always stops and does not bend, and your feet touch the ground. Straighten your arms naturally, hold a dumbbell in each hand, use your back muscles to drive your arms to pull the dumbbell upwards, and keep your upper arms close to your body. Pull your arms back hard until you reach the limit of the movement, then stop for a moment, tighten your back muscles, and then control the speed of your descent and slowly restore it. Feel the force of your back muscles during the entire process.