Usually we need to use sports equipment during exercise, and everyone should have a very comprehensive understanding of dumbbells, because basically many sports require the use of dumbbells. Dumbbells can exercise many parts of our body, such as arms, abdomen or back, so let’s take a look at the illustrations of dumbbell and back training exercises together!

Bent-over dumbbell fly

The bent-over dumbbell fly is an exercise that can help everyone exercise their deltoid muscles, and the bent-over fly can be used with a lot of sports equipment. During exercise, it can also make everyone's limbs more flexible and have a sense of balance. First of all, when doing this exercise, we first lie down on the bench, then grab the dumbbells with both hands and place them on both sides of the body, and straighten the two arms. At this time, our arms are in contact with the The body should be in a straight line, and both arms should be warmed up before starting the movement. The next action is to flap the arms like wings like a flying bird. This action is relatively simple, but because we are holding dumbbells in our hands, it will have a little exercise effect and stimulation effect. When we do this process , the chest should stop.

Dumbbell bent over rowing

Generally speaking, if you are a rower, you are quite satisfied with your figure, because the back muscles of rowers are very developed, so men will look taller. When we use rowing movements to exercise our bodies, we often use dumbbells. First, we must first make our body as parallel to the ground as possible, and then straighten our back. During this period, bending over and hunching over will affect the effect of our exercise. Therefore, we must ensure that our body parts do not move randomly, and we can sink our shoulders as much as possible. After bending our elbows, our elbows can Pull upwards, and when the strength of the back muscles can be exerted, our movements will have a certain effect, and we can try to perfect the lift and then restore it to the original position.

Dumbbell deadlift

The deadlift is usually combined with exercise.Moving equipment is sometimes paired with a tensioner, but we can do the same with barbells, or we can replace it with dumbbells. When doing this exercise, everyone should pay attention to tightening their shoulder blades in advance and keeping their back and waist straight. Never bend over or hunch over. Otherwise, the effect will be affected during the exercise. Not to mention, it is very likely to cause injury to your body, or spinal sprain. When we have completed these movements, we must straighten our chest and open our legs. The width of the legs should be about shoulder width. When we can feel obvious contraction in our back, it means that we have been exercised.

The exercises mentioned in the article can be very effective in helping you train your back muscles to look better, but if you want to train muscles, you still have to persist for a while.

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