Action essentials: the back must be straight, and 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 at the peak.

This action mainly exercises latissimus dorsi. Bend your knees slightly, holding a dumbbell in each hand and hanging in front of you. Use the contraction force of latissimus dorsi to pull the dumbbell to the elbow level or slightly higher than the shoulder, pause for a moment, and then use the tension of latissimus dorsi to control the dumbbell to recover slowly.

2. Bend over and paddle with one arm:

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.

3, straight leg hard pull:

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

Suggestions for the above actions

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 is controlled at about 12 exhaustion, and the rest between groups is about one minute. Inhale when lifting, and exhale when lowering.