Dumbbell bending and rowing is an effective fitness means to practice latissimus dorsi, which can be divided into two kinds: double-arm action and single-arm action. Double arm movements mainly exercise the upper back, which is very good for thickness stimulation; However, one-arm movements are more flexible, and both latissimus dorsi muscles can be practiced independently, which is a good means to make up for the asymmetry of back muscles.

1. The essentials of dumbbell bending rowing

1. The feet are shoulder width apart, the knees are slightly bent, the upper body leans forward about 45 degrees, and the dumbbells in both hands naturally droop slowly; 2. Pull up the upper arm with the back strength, so that the elbow joint slowly exceeds the back, and then slowly returns.

Note: 1. Don't lean forward too much and keep your back straight (to prevent waist injury). 2. In the process of dumbbell pull-ups, the upper arm should be close to the body and not open to both sides (otherwise it will involve the back bundle of deltoid muscle). When the upper arm is pulled to the highest point, it is necessary to tighten the back muscles and pause for a while.

2. The essentials of rowing with one-arm bending dumbbell

1. Bend down to hold the dumbbell, and put the other hand on the stool or other objects that can bend down to support the body; 2. Kneel on the bench with the knee of the other leg bent, so that the body is parallel to the ground, and then hold out your chest; 3. Hold the dumbbell as low as possible, fully stretch the latissimus dorsi, then pull the upper arm close to the body, slowly cross the back, and then slowly return.

Note: 1. Try to keep your body stable during exercise and consciously contract your back muscles instead of your arm muscles; 2. Abdominal abdomen and chest can't bow back; When the upper arm is pulled to the highest point, it is necessary to tighten the back muscles and pause for a while.