Bow your head and paddle with your arms. This action mainly exercises latissimus dorsi. Bend over and bend your knees slightly. Hold a dumbbell in each hand (palms facing each other or up) and hang it in front of your body. Use the contraction force of latissimus dorsi to pull dumbbells to elbow and shoulder height or slightly higher than shoulders. (Hold your chest and expand your shoulders) Pause for a while, and then control the dumbbell to slowly recover with the tension of latissimus dorsi.

The main points of action are: the back must be straight, the body should lean forward as far as possible parallel to the ground, lift the dumbbell with the strength of latissimus dorsi, and hold your chest and shoulders when you reach the peak. It is suggested to do 4-5 groups at a time, each group is 8- 12. The weight of the first group is slightly lighter, and the weight of the following groups should be controlled at 12 exhaustion, and the rest between groups should be about one minute. Inhale when lifting, and exhale when lowering.

Bend over and row with one hand. This action mainly exercises the outer back and lower back. Hold the dumbbell in one hand with the palm inward, and hold the fixture in the same position as the knee on the same side with the other hand to stabilize the body. (Both shoulders should be flat,) fully contract the back muscles, lift the dumbbell to the waist position, pause for a moment, then fully stretch the back muscles and slowly recover in a controlled way.

Switch to the other side when you're done. It is suggested to do 4-5 groups at a time, each group is 8- 12. The weight of the first group is slightly lighter, and the weight of the following groups should be controlled at 12 exhaustion, and the rest between groups should be about one minute. Inhale when lifting, and exhale when lowering.

Straighten your legs hard. This is a waist exercise. This action mainly exercises the lower back, gluteus maximus and biceps femoris. Hold dumbbells in both hands and hang them up in advance. Feet open naturally, shoulder width apart, legs straight, back straight, head up until the upper body is about parallel to the ground.

Then the muscles of the lower back contract, and the upper body is forcibly restored. It is recommended to do 4-5 groups at a time, and each group is 8- 12 times. The weight of the first group is slightly lighter, and the weight of the following groups is controlled at about 12 exhaustion, and the rest between groups is about one minute.

In order to maintain tension, dumbbells should not touch the ground when leaning forward, nor should they move too fast. Erector spinae is the weakest muscle in the back, and erector spinae is the longest and largest muscle in the back. Don't hurt erector spinae when exercising in the sulcus on both sides of the spine.

Note: Everyone has different physical conditions, and the above methods are for reference only.