Let me introduce you to the common exercise methods of these types of equipment for the back:
Dumbbell:
Bend over and row.
Starting posture: bend your knees, lean forward, hold the bar with your arms straight down, and keep the barbell slightly off the ground. Don't be depressed.
Action process: contract latissimus dorsi, pull up the upper arm, pull the barbell as high as possible, and stand still for one second, so that the barbell slowly descends until the arms are completely straight and drooping.
Breathing method: inhale when the barbell is pulled up and exhale when it is put down.
Key points: When doing pull-ups, think about making the main strength come from the contraction of latissimus dorsi, not the hips. When pull-ups, the waist should be tightened, the upper body should try not to shake, the legs should exert strength, and the hips should move backwards to maintain balance. If rowing with one hand, the other hand can be supported on the knee or stool.
Barbell:
Upright rowing
Starting posture: naturally open your feet and hold the pole with both hands. The upper grip is narrower than the shoulder (it can be so narrow that two fists meet in the center of the bar).
Action process: Pull the barbell up slowly until the barbell almost touches the chin. Hold still for one second and let the barbell droop slowly until the arm is completely straight. Repeat.
Breathing method: inhale when the barbell is pulled up and exhale when it is drooping.
Key point: When doing pull-ups, put the bar as close to your body as possible. If the grip is wide, lift the barbell with the tip of the elbow up. Don't swing when pulling up. The drooping barbell should walk slowly, and finally let the barbell droop as much as possible.
Horizontal bar:
pull-up
Starting posture: Hold the horizontal bar with both hands, with a wide grip distance (palm forward), feet off the ground, and arms naturally droop and straighten.
Action process: use the contraction force of latissimus dorsi to pull up until the horizontal bar touches or approaches the chest. Hold still for one second and let the latissimus dorsi contract completely. Then gradually relax the latissimus dorsi and let the body slowly descend until it is completely drooping, and so on.
Breathing method: inhale when pulling up and exhale when drooping.
Key points: concentrate on latissimus dorsi when pull-ups, pull your body as high as possible, and don't let your body swing when pull-ups. When drooping, feet should not touch the ground. You can hang a barbell piece around your waist to increase your weight.