(A dumbbell bending stroke (one arm) graphic course

Introduce an action that can be trained at home: you only need a pair of dumbbells. This action is a good way to train the thickness of latissimus dorsi, mainly to exercise the muscles in the middle of latissimus dorsi.

Among several kinds of inclined rowing for training latissimus dorsi, one-arm dumbbell rowing can separate the latissimus dorsi on both sides of the back, which will be a good opportunity for fitness enthusiasts who have been complaining about the asymmetry of the back muscles. In addition, the weight of training can be allowed to be higher, so that the increase of height can make the muscles contract better.

Target exercise site: the middle part of latissimus dorsi (that is, the inside)

Starting posture: Bend over and hold the dumbbell. Put your other hand on a bench, dumbbell rack or other place where you can lean over to support your body. The knee of the other leg can also bend and kneel on the bench or lunge, so that your body is parallel to the ground, and then hold your head up and hold your chest high.

Action essentials:

1, then lower the weight as low as possible, and pull up the dumbbell or other weights with the palm facing the body;

2. Try to keep your body still during exercise, focus on your back, and use the muscles of your back instead of your arms to pull the weight or dumbbells to your side;

3. Lift the heavy object as much as possible, then slowly put it down and do it again.

4. Exhale when the dumbbell is pulled up and inhale when it is put down.

Key points:

1. Row with dumbbells to exercise latissimus dorsi.

2. Pay attention to consciously contracting the back muscles, not the arm muscles.

3. Don't shake and twist your body during exercise, and keep your body symmetrical during exercise to avoid damaging the lumbar spine.