When doing fitness, many friends will pay attention to the exercise of chest muscles, but often ignore the exercise of back muscles. This kind of fitness method is not advisable. In fact, the back muscle exercise of a man is more important, which is directly related to a man's strength and practicality. Therefore, we should also pay attention to the exercise of back muscles when doing exercises, so that the overall training is reasonable and the whole body muscles are balanced. Let's learn how to exercise back muscles with dumbbells.

The back movements of dumbbell exercise mainly include hard pulling, leaning dumbbell rowing, one-handed dumbbell rowing, dumbbell leaning bird and pull-ups

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 birds has obvious effect on increasing back width and outlining back muscles, and also has good exercise effect on other back muscles.

4. Pull-ups are one of the classic movements to exercise back muscles. The middle grip pull-ups increase the back thickness, and the wide grip pull-ups can increase the back width.

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.

Back muscle training is as important as other parts. There are many ways to exercise back muscles with dumbbells, but attention should be paid to the correctness and suitability of the movements during training. In addition, the muscles of the back need long-term persistence to be effective, and they can also be carried out in conjunction with diet.