The simplest classic action: rowing with dumbbells in one arm

Effect: It is a necessary basic exercise in back muscle training, which can shape the lines on both sides of the back, especially exercise the upper back muscles to make the back lines clearer and softer.

Preparation posture: press the left knee and left hand on the bench, the upper body is parallel to the ground, the right hand holds the dumbbell, and the right arm is straight. Look up ahead and arch your back slightly.

Action process: pull up the dumbbell and bend your elbow until your wrist is just below your waist and your palm is inward. Stay at the highest point for about 2 seconds, then slowly straighten your arms, recover and tighten your back. When you straighten your arm, turn your right hand inward with your thumb to fully extend your latissimus dorsi.

Important: When practicing with the bell in your right hand, try to look at your left hand from your left shoulder (the opposite is true when practicing with your left hand). This can prevent the body from twisting and twitching when the dumbbell is pulled up and down, so that the latissimus dorsi can be stimulated more, and at the same time, you can correctly evaluate the effect of exercise. The left and right arms do 5 groups, 5 times in each group. Try to use a bigger weight for dumbbells, but don't force it. You may have to cheat the last 1 ~ 2 times, but you can't use more.