Create thick back muscles: 5 recommended dumbbell movements

Dumbbells exercise back muscles: 5 movements

　　Back muscles are the key to determining our body shape! A tall body and an inverted triangle shape cannot be separated from strong and powerful back muscles

　　There are many ways to exercise back muscles, including pull-ups, high-position pull-downs, various rowing, etc. Today I will introduce to you 5 methods of training back muscles with dumbbells!

　　Dumbbells are the most common fitness equipment, whether in the gym or It is very convenient at home

　　Action 1: Rowing with one-arm dumbbells

　　The most classic back muscle training movement! Mainly exercise our latissimus dorsi, trapezoidalis, and rhombus muscles are also involved

　　1. The arms are close to the body, mainly the shoulder extension movement, and the latissimus dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dorsi dors

　　3. The lats dorsi muscles drive the humerus to stretch and flex the elbows and pull up! When the dumbbell moves closer to the body, feel the dorsal muscles clamp for two seconds; during replay, feel the dorsal muscles being slowly stretched and maintain tension.

　　Action 2: Rowing with both hands

　　Target training muscles: trapezius, rhombus, lats dorsi

1. Stand with your feet shoulder-width, sit back (behind your hips), keep your spine neutral, and bend down naturally, hold your hands The dumbbells sag naturally, with the palm facing backward,

　　2. Use the tension on the back of the legs and the back of the hips to support the body (rather than the lower back), and tighten the core muscles to stabilize the neutrality of the spine! Avoid shaking during the movement

　　　3. Key points of action: Keep your back straight and the torso stable, and the contraction of the back muscles drives the scapula back, and at the same time lift the elbow upwards! Pull the dumbbell to your waist; then clamp the scapula and stay for a second! Then slowly lower the dumbbell, Until the dorsal muscle is fully extended (open the scapula)!

　　　Action 3: Y-shaped lifting

　　Mainly exercise the upper, lower, and serratic muscles of the trapezoid

　　1. Bend over or lie down, extend your arms straight forward, at 10 o'clock and 2 o'clock respectively. Point your thumb straight to the sky. Then lift up!

　　2. Exercise strength of the trapezoid and feel the scapula rotate upward until the arms and shoulders form a Y-shaped body! Stay for a moment Seconds, then slowly play back!

　　3. During the movement, note that the shoulder blades rotate upward to drive the arms!

　　　Action 4: Pull the dumbbell on the back

　　This is also a classic action! The goal is our latissimus dorsi!

　　1. Lying horizontally on the stool, with the body crossed with the stool, with the upper back on the stool, the shoulders are flush with the edge of the stool, and the head and lower body are hanging outside the stool.

　　2. Hold the dumbbell with both hands, and the hands Extend your arms straight and fix them, perpendicular to the ground.

　　3. Bend your shoulders and drop the dumbbells backwards, maintain tension, and feel that the latsimus dorsi is slowly stretched. Until your arms are raised above your head and parallel to the ground

　　4. Pull up the dumbbell: The latsimus dorsi contracts and drives the humerus to draw an arc upward! Pull the dumbbells close to your abdomen! During the process, pay attention to slightly bent and fixed!

　　　Five: Bend over the bird

　　1. The easiest and easiest operation Move, the goal is to exercise our middle back (middle trapezoidal muscles, rhombus muscles)

　　2. The same is true. Use bend over, flex your hips downward, use hip support to maintain the correct arrangement of your spine, straighten your arms and hold the dumbbells in front of your chest!

　　　3. The elbows are slightly bent and fixed, and then the scapula is retracted, the dorsal muscles are contracted, and the shoulders are abducted back until the arms are parallel, and squeeze the scapula!

　　4. Open the scapula and slowly replay it to the actual position