Most fitness enthusiasts attach great importance to chest exercises, but often ignore the back. In fact, having a strong back can better reflect the strength and beauty of men, give people a sense of solidity and reliability, and increase the mature beauty of men. If you want to build a perfect back, you must take into account both the front, rear, and left sides. Width, thickness, and muscle contours are all important.
Dumbbell back exercises mainly include deadlifts, bent-over dumbbell rows, one-handed dumbbell rows, dumbbell bent-over flyes and pull-ups.
1. The deadlift is one of the classic compound training movements in the World Strength Championships. It is a basic movement for exercising the back muscles, and almost mobilizes the muscles of the whole body to participate in the exercise.
2. Bent-over dumbbell rowing mainly strengthens the latissimus dorsi muscles and has an obvious effect on increasing the thickness of the back. As your strength increases, you can use one-handed dumbbell rowing movements to stimulate the back muscles with greater load and a wider range of motion.
3. The dumbbell bent-over fly has a significant effect on increasing the width of the back and outlining the contours of the back muscles. It also has a good exercise effect on other muscles in the back.
4. Pull-ups are one of the classic movements for training back muscles. Pull-ups with a medium grip can increase the thickness of the back, and pull-ups with a wide grip can increase the width of the back.
For back exercises, do it 3 times a week (once every other day), perform 2-3 movements each time, and perform 3-4 groups of 10-12RM for each movement to failure. In the early stage of back training, mainly deadlifts and dumbbell rowing movements (such as 2 rowing movements and 1 flye movement) are mainly used to increase the thickness of the back. At the intermediate dumbbell fitness stage, the dumbbell bend-over fly movement is the main exercise, which mainly increases the width of the back.
Before working out, do adequate dumbbell fitness preparation activities. As your strength increases, constantly adjust the weight and movement of the dumbbells to regain deep stimulation of the back muscles.