Dumbbell how to train the back muscles dumbbell training back the most effective action

May 13, 2023

Free weights are very powerful, convenient and versatile, and can be used to train almost all muscles. Here's how to train your back muscles with dumbbells.

Dumbbell one-handed rowing

1. a open stand on the side of the bench, will be close to the bench palms with knees supported on the bench, this time the upper body will be parallel to the ground. 2. The other hand is straight to hold the dumbbell. 3. Keep your back stable, bend your elbows and lift the dumbbell to your waist. 4. Lower the dumbbell back to the starting position and repeat several times before switching sides.

Dumbbell bent-over rowing

1. Start by adjusting the bench to a horizontal or slight incline, get down facing the bench and hold the dumbbells with both hands straight. 2. Lift the dumbbells to chest height. 3. Lower the dumbbells back to the starting position and start again.

Standing Dumbbell Row

1. Stand up straight with knees slightly bent and feet shoulder-width apart. 2. Hold the dumbbell close to the front side of your body and lift the dumbbell to chin height. 3. Hold for two seconds and then lower back to the starting position and start again.

Dumbbell shrugs

1. Stand up straight with knees slightly bent and feet shoulder-width apart. 2. Straighten your arms and do a shrug, holding for three seconds while your shoulders are raised to a high point. 3. Relax your shoulders and return to the starting position and start again. 4. When doing the shrug, keep your shoulders straight up and down, do not rotate backwards.

Dumbbell stiff lift

1. Stand up straight with your knees slightly bent and spread shoulder-width apart. 2. Lower back and knees bent to move the weight to the legs, at this time the back to keep the spine naturally straight, do not deliberately arch back. 3. Legs and lower back out of force to stand up, back straight back to the beginning of the action.

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