Good movements for back muscle training: dumbbell swing back pull

The back muscles are the key to determining our body shape! A straight body and an inverted triangle shape are inseparable from strong and powerful back muscles

　　There are many ways to exercise back muscles. The most common ones include pull-ups, high-position pull-downs, various multi-joint composite movements such as rowing, as well as single-joint movements such as straight arm pull-ups, reverse birds!

　　The movements are all kinds, and even the same movement will have many subtle changes, such as pull-ups with different grips, each small change will bring you a different experience.

　　Today we will introduce to you a very good back muscle training movement: dumbbell swing back pull-up

　The following figure is a movement demonstration:

　　Swing-style stretching shoulders, which can exercise our latissimus dorsi and upper back muscles

　　Action process:

　　1. Choose an upper An oblique training bench, then two medium-weight dumbbells

　　　　2. Grab the dumbbells with both hands and lie on the training bench, pay attention to straightening your chest and raising your head. The dumbbells will sag naturally, and stretch out your hands!

　　3. Start your shoulders and lift the dumbbells slightly upward, and then follow the gravity of the dumbbells falling, sway the dumbbells downward, pull the dumbbells to the back of the side of the body, stop for a moment, and then put the dumbbells upwards!

　　Precautions: 　　1. The dumbbell will use some inertia and free gravity backwards, but at the top of the movement, you need to make your arms work hard to get closer to your body, while squeezing your back muscles and trying to stay for a second

　　2. Use the method of clamping the shoulders back to carry the dumbbells backwards. Remember not to use your hands and arms to exert force

　　3. Keep your chest up and raise your head during the movement, otherwise it will easily become a forceful position of arm or shrugging!