The best way to exercise back muscles is the bird movement, which is very simple to do. We usually practice biceps brachii when making dumbbells, and we can practice back muscles in another direction. We can bend down a little, then hold the dumbbells in both hands and spread them to both sides. The big arm and the small arm are almost at an angle. This action is often used to exercise back muscles. Generally, we can do 5 to 6 groups a day, and then each group can do 8 to 12, all according to our physical condition.

There is also an action called rowing, which is done with instruments. There must be this equipment in the gym. Just sit there and pull your arms back. This device is specially designed for the back muscles. If you want to practice your back muscles, you can't do without this equipment. Because it is probably not standardized to use dumbbells to do movements, but using this fixing device can standardize movements and the effect of practicing back muscles can be much better.

In fact, you can also practice your back muscles like push-ups, but it may be a bit difficult to feel the strength of your back to complete the action.