It's hard in the back Because the role of latissimus dorsi is "pulling" rather than "pushing", you can't practice with both hands like doing push-ups. It's hard to have this kind of action at home.

The back is mainly used for pulling!

Ok, today we will introduce several efficient back training actions of families: dumbbell rowing!

Efficient dumbbell rowing

Dumbbell rowing is really one of the few movements in family training that can be so efficient. We can see that according to the experimental calculation, rowing with dumbbell in backhand is slightly better than two kinds of conventional forehand high pull-down.

The reason is that we have also introduced that latissimus dorsi, like pectoralis major, is upside down on the crest of greater tubercle of humerus (reply to pull-ups to see the main points of dorsal muscle training).

Therefore, backhand training can stimulate the whole latissimus dorsi to the maximum extent, which is more effective for latissimus dorsi, while forehand training can take care of both latissimus dorsi and upper back muscles.

Three efficient rowing moves! Suggested weight

Latissimus dorsi is a super powerful muscle group, so it is best to choose a slightly heavier dumbbell. Generally male 15Kg, female 10kg. Beginners can step by step to avoid injury.

1 backhand dumbbell rowing

behaviour

1 The waist and abdomen are tightened, the back is straight, the upper body is bent parallel to the ground, the dumbbells of both hands naturally droop, the palms are up, and the knees are slightly bent;

2 Keep the upper body still, pull the dumbbell to the highest point with both arms along the side, pause for 1-2 seconds, feel the peak contraction of the back muscles, and slowly put it down.