Dumbbell back exercises mainly include hard pulling, rowing on dumbbells, flying birds on dumbbells, etc. 1. Hard pulling is one of the classic compound training movements in the world strength championship, and it is the basic movement to exercise the back muscles, which almost mobilizes the whole body muscles to participate in sports.

2. Bowing over dumbbells is mainly to strengthen latissimus dorsi, which has obvious effect on increasing back thickness. With the increase of strength, one-handed dumbbell rowing can be used to strengthen the exercise of back muscles, with greater load and wider range of activities.

3. Dumbbell bending over the bird has obvious effect on increasing back width and outlining back muscles, and also has good exercise effect on other back muscles.

Back exercise, 3 times a week (once every other day), 2-3 movements each time, 3-4 groups per movement 10- 12RM exhausted.

In the early stage of back exercise, the main actions are hard pulling and dumbbell rowing (such as two rowing actions 1 bird), which mainly increases the back thickness. In the intermediate dumbbell fitness stage, dumbbells bend over and fly, mainly to increase the width of the back.

Before fitness, make full preparations for dumbbell fitness. With the increase of strength, constantly adjust the weight and movements of dumbbells to achieve deep stimulation of back muscles again.