1. Bend over and row: It is very important to practice latissimus dorsi.

Action: Bend over and bend your knees slightly. Hold the dumbbell with both hands and hang it in front of your body. Use the contraction force of latissimus dorsi to pull dumbbells to elbow and shoulder height or slightly higher.

Pause above the shoulder and then control the dumbbell to return slowly with the tension of latissimus dorsi. Note: If the latissimus dorsi muscles are taut and stretched when rowing, don't lift the upper body to avoid borrowing power.

2. Bend over and paddle with one arm: It is very important to practice the outside of the back and the lower back.

Action: Hold the dumbbell palm inward with the other hand, and hold the fixture at the same leg and knee position to stabilize the body shape. Lift the dumbbell to the waist position, fully tighten the back muscles, stop for a while, then reduce the control delay to fully stretch the back muscles, and then do the other side.

3. Straight leg hard pull: It is important to practice lower back and hip muscles and biceps femoris.

Action: Hold dumbbells in both hands and hang your feet in front of your body. Open your straight legs shoulder-width naturally, straighten your back, bend forward, and raise your head until your upper body is roughly parallel to the ground. Then contract the muscles of the lower back and shrink the upper body by force. Caution: Do not touch the ground when bending forward to maintain tension. You shouldn't walk too fast.