How to use dumbbells to exercise back muscles How to use dumbbells to exercise back muscle groups

Back muscle group is one of the three major muscle groups, developed back muscle group can protect the lumbar spine from injury and reduce the chances of lumbar disc herniation, here are a few exercises back muscle group movements, take a look at it!

Dumbbell prone double arm rowing

Target muscle groups.

Middle latissimus dorsi

Action process.

1, bend the knees, upper body leaning forward, both arms straight down to hold the dumbbell, the head does not hang low. 2, contraction of the latissimus dorsi, with back strength will be pulled up the upper arms, the dumbbell as high as possible, rest for a second, let the dumbbell slowly descend to both arms completely straight down. Breathing method: inhale when pulling up the barbell, exhale when putting down.

Points to note.

The main force when pulling up comes from the contraction of the latissimus dorsi, not the hips. The waist should be tightened, the upper body should not be shaken as much as possible, the legs should be exerted, and the hips should be moved back to maintain balance.

Dumbbell prone single arm row

Target muscle groups.

The latissimus dorsi, which can separate the two sides of the latissimus dorsi independently to compensate for the asymmetry of the back muscles.

Action process.

1, bend the knees, upper body leaning forward, one hand holding a dumbbell vertically, the other hand can be propped up on the knee or bench, the body is almost parallel to the ground, head up and chest out. 2, put the dumbbell weight vertically to the lowest, palm to the body will pull the weight up. Try to keep your body still and pull the dumbbells to the side of your body with your back rather than with your arms. 3, switch to the other hand and repeat the above action.

Cautions.

1. Do not use large weights initially, and gradually increase the weight after the technique is stable 2, training back flat, otherwise it will damage the spine. Put the arms on the bench to keep the elbow joint slightly flexed, put the legs on the ground to keep the knee joint slightly flexed, the action is too fast will reduce the training effect, the amplitude will increase the body twisting, increasing the possibility of injury.

Dumbbell straight leg hard pull

Target muscle groups.

Train the lower back, gluteus maximus and biceps femoris.

Action process.

1, both feet slightly open, and hip width, bend forward, do not bend the knees, hold a pair of dumbbells in both hands, do not lower the head. 2, straight knees forward bending body upward parallel to the ground, and then the lower back muscles contraction force, the spine forward, pulling dumbbells into a standing position.

Cautions.

1, lifting dumbbells in the process, the waist should be taut, can not contain the chest arch waist. 2, the movement should be smooth to avoid injury to the lumbar spine.