Dumbbells are often used in our fitness process, because dumbbells are small and convenient, and they are very effective when used. At the same time, there are many parts that dumbbells can exercise, and we can choose the actions we need. For example, if we want to exercise the back muscles, there are also many dumbbell actions. Exercise is available. What are the most effective dumbbell back exercises?
Dumbbell Flying Bird
We hold a dumbbell in each hand. At this time we Open your legs, lean down, and start the action. We first take a deep breath, exert strength in our arms, open our hands, and lift the dumbbells upward until our arms are fully opened and stretched toward the back of our shoulders. At this time we are like a flying bird. Next, we slowly retract our hands, return to the original position, and then perform the action again. Insist on doing a group of 20 each time, and you can do 3 groups.
Dumbbell one-arm row
This action needs to be completed on a stool. At first, we kneel on one knee on the stool, leaning down and forming a parallel state with the stool. Next, we stand upright on the ground and hold a dumbbell with the arm on the same side, and start rowing. After completing 20 rows each time, we switch to the other side and perform the same 3 groups. When performing single-arm rowing, we try to lift our arms upwards, so that the exercise effect is more obvious.
Dumbbell bench press
Dumbbell bench press is performed on a bench. At first, we lie down flat. At this time, we hold a dumbbell in each hand and put both hands on the bench. On the chest. Before starting the action, take a deep breath. At this time, we push our arms upward until our arms are straight. At this time, the dumbbells rise to the highest position, and then we withdraw the action. We insist on performing 20 sets, and we can complete 3 sets. This action can also exercise our chest muscles.
The above is an introduction to the movements of using dumbbells to exercise back muscles. These movements are comprehensive strength training movements, which can not only effectively exercise our back muscles, but also exercise other parts of our body.