Dumbbell is a common equipment in life, and many movements also use dumbbells. Of course, among dumbbell movements, some movements are effective and some movements are average. So what are the effective dumbbell back exercises? Some people still understand of. So, what are the 5 most effective dumbbell back exercises? Let’s take a look below.
Dumbbell One-Handed Rowing
1. Stand on the side of the bench While standing on the bench, support the palms and knees close to the bench on the bench. At this time, the upper body will be parallel to the ground.
2. Hold the dumbbell straight with the other hand.
3. Keeping your back stable, bend your elbows and lift the dumbbells to your waist.
4. Lower the dumbbells and return to the starting position. Repeat a few times and then switch sides.
Dumbbell bent-over rowing
1. First adjust the bench to a level or a slight slope, lie down facing the bench, and hold it with both hands straight dumbbel.
2. Lift the dumbbell to chest height,
3. Lower the dumbbell back to the starting position and start again.
Standing Dumbbell Row
1. Stand up straight, with your knees slightly bent and your feet shoulder-width apart.
2. Hold the dumbbell close to the front of the body and lift the dumbbell to chin height.
3. Hold for two seconds, then lower it back to the starting position and start again.
Dumbbell shrug
1. Stand up straight, with your knees slightly bent and your feet shoulder-width apart.
2. Straighten your arms and do a shrug. When your shoulders are raised to a high point, stay for three seconds.
3. Relax your shoulders and return to the starting position and then start again.
4. When doing a shoulder shrug, keep your shoulders straight up and down without rotating them backwards.
Dumbbell Dead Lift
1. Stand up straight with your knees slightly bent and shoulder-width apart.
2. Bend your lower back and knees and shift the weight to your legs. At this time, keep your back naturally straight and do not arch your back deliberately.
3. Use your legs and lower back to stand up, straighten your back and return to the starting position.