Use dumbbell bows to paddle on both sides. This action will exercise the whole upper back. Finishing it in the first time is a good start, and you can quickly find the feeling of back force. Therefore, before doing this action, you should first choose the dumbbell, adjust the chair to a slightly upward angle, then climb up by yourself and hold the dumbbell in your hand. Under this supporting condition, we can concentrate more, and at the same time, we won't feel muscle fatigue quickly, so each group can finish 15 rowing in this state.

Rowing with one hand. This movement is one of the most basic exercises of back muscles. The most important thing is not to bend the spine excessively. Try your best to lift the weight while keeping your shoulders straight. Be sure to remember that the direction of pulling is towards your hips, not vertically upward. Each group can pull up 10 times, once on each side of the body.

Help pull-ups. Many girls may not be able to complete the pull-ups, but we can complete the auxiliary version. How much weight you need depends on your specific situation, but be careful not to use too much weight all the time, and you must gradually reduce it. Until we can complete ten pull-ups under our own weight.

Exercising the back is one of the most valuable exercises. The strength and shape of latissimus dorsi have been greatly improved, and doing this action will have a strong sense of contraction, especially the back muscles. However, it may be difficult to feel it in the middle of the scapula. So you need to adjust your posture and try to find this sense of contraction. Keep the abdomen tense all the time, and don't let the whole body relax during the recovery process.