Generally, many people attach great importance to the method of muscle exercise in their lives. Every man wants to be muscular and have a strong back, so that he not only looks strong, strong and strong, but also has good immunity and health. Having strong muscles requires all-night practice, and the most common practice method is dumbbell. How can such equipment exercise strong muscles?

Back muscle exercise, many friends in this field don't know how to do it, so I will introduce you to 8 back muscle exercises, and follow me to have a look.

Eight kinds of fitness exercises to exercise back muscles

Action 1: Pull-ups

Palm forward, raise your hand to grab the bar, the distance between your hands is wider than your shoulders, and your body naturally droops. Then push, pull your head over the bar, and then slowly lower it.

Grab a dumbbell in your right hand and put your left knee on the bench.

Action 2: One-arm lifting

Grab a dumbbell in your right hand and put your left knee on the bench. The right hand naturally droops and straightens, and the dumbbell is pulled to the waist by the muscle strength of the upper back. Keep still for a while, then slowly put down the dumbbell.

Action 3: Bend down and lift heavy objects.

Hold the barbell with your palms back, open your hands slightly wider than your shoulders, then stand back with your hips, lean forward to make your body parallel to the ground, then pull the barbell to your chest to rest, and finally put it down.

Action 4: Row in a sitting position.

Sit on a bench or on the floor, grab the cable from the low pulley, and then pull it to the waist to make a rowing action. Slow down when you straighten your arm again and feel the resistance penetration.

Action 5: Shoulder contraction action

This is a little trick. Grab the cable of the low pulley and sit on the bench or floor. Your arms naturally stretch forward, and the distance between them is shoulder width. Pull the scapula back as far as possible without bending the elbow. Return to the original position after reaching the limit.

This set of dumbbell back muscle training methods taught everyone how to use dumbbells correctly. Men's dumbbells should be heavier, so that the weight-bearing effect will be good, and it will also help to practice muscles and back muscles. Dumbbells can be used in different ways, and you can do it in your own way.

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