To do this well, the key points to pay attention to are: hold the dumbbell with both hands in the opposite grip state, and sink the scapula before bending over. Bending at an angle of 45 degrees or less, you need to keep your back neutral, and you can't bend your back after the whole start and end.

At the top of the movement, you need to contract the latissimus dorsi continuously, stay for 3 seconds and then put it down. The whole movement needs to be carried out at a constant speed, as slow as possible, not too fast. Don't use too much weight. On the premise of ensuring the quality of movement, try to be in the best state, and the latissimus dorsi muscle stimulation is better.

Extended data

Pay attention to details.

① Two-handed grip method

There are two kinds of grip: the face grip and the front grip. The opposite grip is a backward stroke, focusing on stimulating latissimus dorsi. Forehand grip is an upward stroke, focusing on stimulating trapezius and other upper back muscles. Here, in order to stimulate the latissimus dorsi more, the opposite grip method is adopted.

② The scapula contracts downward.

The first thing to do is to contract the scapula downward, not completely.

Methods: Hands up, then adduction, finally sinking, hands held high, then slowly lowered, scapula contracted inward, and then scapula sank. The whole movement can be summarized as: shrug → adduction → sinking. After picking up the dumbbell, sink the shoulder blades first, and then neutralize the back. In doing so, the stimulation to latissimus dorsi will be more obvious.