Nowadays, many people like to exercise. Of course, exercising has many benefits for people, but we need to pay more attention when exercising, because there are many things to pay attention to. How to use dumbbells at home? I believe some people understand how to train the back muscles. So, how do men use dumbbells to train their back muscles at home? Let’s take a look below.
Dumbbell Deadlift
This is a comprehensive exercise, mainly training the lower back, Gluteus maximus and biceps femoris. Hold a dumbbell in each hand and hang it in front of your body. Stand with your feet naturally open, shoulder-width apart, legs straight, back straight, bend forward and raise your head until your upper body is approximately parallel to the ground. Then the lower back muscles contract to restore the upper body.
Note: To maintain tension, the dumbbells should not touch the ground when bending forward. Don't move too fast.
Dumbbell bent-over one-arm rowing
1. Bend your knees, lean your upper body forward, hold the dumbbell vertically with one hand, and support it on your knees or a bench with your other hand. Parallel to the ground, raise your head and chest. .
2. Lower the dumbbell weight vertically to the lowest point, and pull the weight up with your palms facing your body. Keeping your body as still as possible, use your back, not your arms, to pull the dumbbells to your sides.
3. Repeat the above actions with the other hand.
Bent over and row with both arms
This action mainly exercises the latissimus dorsi muscles. Lean over and bend your knees slightly, holding a dumbbell in each hand (palms facing each other or pointing upward), hanging down in front of the body, using the contraction force of the latissimus dorsi to lift the dumbbell to a position between the elbow and shoulder height or slightly higher than the shoulder (chest up, Expand your shoulders back) Pause for a moment, and then use the tension of your latissimus dorsi to control the dumbbells to slowly return.
The essentials of the action are: the back must be straight, the body must be leaned forward as parallel to the ground as possible, use the strength of the latissimus dorsi to lift the dumbbell, and when it reaches the peak, raise the chest and retract the shoulders. It is recommended to do 4-5 groups each time, with 8-12 reps in each group. The weight of the first group should be slightly lighter, and the weight of the subsequent groups should be controlled around the 12th rep, and rest for about a minute between groups. Inhale as you lift up, exhale as you lower.
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