Dumbbells are the most widely used for back training in gyms. So, which dumbbell back exercises can quickly build back muscles? Here are some dumbbell back exercises so that you can easily exercise your back muscles at home.

1. One-arm dumbbell rowing

The front legs are slightly bent, the shoulders naturally sink, the back is upright, and the back should not rotate when rowing.

2. Dumbbell supine clip back

The shoulders are required to sink naturally and the body is clamped by the strength of the back. Elbows are naturally placed at the sides of your body, and your legs are bent shoulder-width.

3. Dumbbell bent leg hard pull

The back is required to be straight, the legs are slightly bent, and the body is bent forward by 90 degrees. The body is pulled by the strength of the back and the shoulders naturally sink.

4. Dumbbell bend your knees with one arm

It is required to pick up the dumbbell and sit on the bench, with the inner elbow connected to the thigh and the other hand supported on the thigh to keep the body balanced.

5. Single arm flexion and extension after dumbbell head

It is required that the big arm is close to the ear, the small arm is flexed and stretched, looking straight ahead, the back is straight, the shoulders are relaxed, don't shrug, and feel the strength at the back of the arm.