The back movements of dumbbell exercise mainly include hard pulling, leaning dumbbell rowing, one-handed dumbbell rowing, dumbbell leaning bird and pull-ups
1. Hard pulling is one of the classic compound training movements in the world strength championship, and it is the basic movement to exercise the back muscles, which almost mobilizes the whole body muscles to participate in sports.
2. Bowing over dumbbells is mainly to strengthen latissimus dorsi, which has obvious effect on increasing back thickness. With the increase of strength, one-handed dumbbell rowing can be used to strengthen the exercise of back muscles, with greater load and wider range of activities.
3. Dumbbell bending over birds has obvious effect on increasing back width and outlining back muscles, and also has good exercise effect on other back muscles.
4. Pull-ups are one of the classic movements to exercise back muscles. The middle grip pull-ups increase the back thickness, and the wide grip pull-ups can increase the back width.
Back exercises, do 2-3 exercises three times a week (once every other day), and each exercise is 3-4 groups 10- 12RM exhausted. In the early stage of back exercise, the main actions are hard pulling and dumbbell rowing (such as two rowing actions 1 bird), which mainly increases the back thickness. In the intermediate dumbbell fitness stage, dumbbells bend over and fly, mainly to increase the width of the back.
Before fitness, make full preparations for dumbbell fitness. With the increase of strength, constantly adjust the weight and movements of dumbbells to achieve deep stimulation of back muscles again.
For the majority of fitness enthusiasts, whether men or women want to exercise strong back muscles, they can practice with dumbbells first, which is the most basic exercise method. In the process of using dumbbells, we should pay attention to one-handed dumbbells or two-handed dumbbells. The correct exercise method can increase their back muscles and strengthen their arms.