A broad and strong back has a great impact on the body shape. A strong back expresses whether the bodybuilder really has real strength. The back muscles are relatively large in area, which determines that the intensity of back training with bare hands is definitely not enough, so we usually use dumbbells to do back training. So do you know how to do dumbbell exercises for back muscles? Let’s go take a look below!
Action 1: Bent-over dumbbell row
Stand with your feet slightly apart, bend your knees slightly, straighten your back, tighten your core, and bend Bend your hips forward until the angle is about 45 degrees with the ground. Hold a dumbbell in each hand and hang it in front of the body, keeping the body stable and the back straight. The back muscles use force to drive the arms to move toward the abdomen. Pause at the top, contract the back muscles, then control the speed and slowly restore it, and feel the stretch in your back.
Action 2: Prone dumbbell rowing
Lie prone on an inclined bench with an inclination of about 45 degrees, with your waist, abdomen and thighs close to the bench, and your lower limbs fixed. Hold a dumbbell in each hand and hang down naturally. Use force from your back to drive your arms upward to lift the dumbbell, so that your upper arms move upward close to your body. Pause at the top, contract the back muscles, then control the speed and slowly restore it, and feel the stretch of the back muscles.
Action Three: Supine dumbbell straight-arm raise
Lie supine on a flat bench, with your shoulders and head supporting your body, your legs bent and your feet on the ground, your buttocks suspended in the air, your abdomen tightened, and your hands holding the dumbbells Lift your chest, straighten your arms, and slightly bend your elbows. Keeping your body stable, slowly lower the dumbbell backwards to the back of your head, with the top slightlyStop, stretch your back muscles, and then use your back muscles to lift the dumbbells to your chest.
Action 4: Single-arm dumbbell rowing
Stand on the side of a flat bench, support your body with one leg, and kneel on the bench with the other leg, keeping your back Stand straight, lean forward until your upper body is almost parallel to the floor, and place your inner arm on the stool. The other arm holds the dumbbell and hangs down naturally, keeping the body stable, clamping the upper arm, and the back muscles use force to drive the back and upper part of the arm to lift the dumbbell to the top of the movement. Pause for a moment, contract the back muscles, and then control the speed and slowly lower the dumbbell to the lowest possible position, so that the back muscles can be more fully stretched.