When we usually train back muscles, we prefer to combine back strengthening with equipment and back training with bare hands, but it is more troublesome to change the equipment. We can also always use an equipment to exercise our back, such as dumbbells. So today we will introduce a dumbbell training plan for the back muscles, let’s check it out together!
Back muscle dumbbell Training plan
Single-arm dumbbell rowing, 10-12 times per group, 4 groups in total
Y-shaped raises, 10-12 times on each side, 2 groups in total
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Dumbbell supine pull-ups, 10-12 times each, 4 groups in total
Dumbbell training exercises for back muscles
One-arm dumbbell row
1. The arms are close to the body, mainly It is a shoulder stretching movement, dominated by the latissimus dorsi!
2. With three points of support, kneel on a stool with your torso as parallel to the ground as possible and keep your back flat. Then pick up the dumbbell and let your right hand hang down easily.
3. The latissimus dorsi muscle drives the humerus to extend while flexing the elbow and pulling it up! When the dumbbells move closer to the body, feel the back muscles tighten for two seconds; during playback, feel the back muscles being slowly stretched to maintain tension.
Y-shaped lift
1. Lean over or lie on your stomach, stretch your arms straight forward, at the 10 o'clock and 2 o'clock directions respectively. Point your thumbs straight toward the sky, then lift the hand holding the dumbbell upward.
2. Use the trapezius muscles and feel the scapula rotate upward until the arm and shoulder body form a Y shape! Stay for a second and play back slowly.
Action essentials: Pay attention to the upward rotation of the shoulder blades to drive the arms!
Dumbbell Supine Pull-Up
1.Lie on your back on a stool, with your body and the stool in a cross shape, your upper back on the stool, your shoulders flush with the edge of the stool, and your head and lower body hanging outside the stool.
2. Grasp the dumbbells with both hands, with your arms straight and fixed at the elbows, perpendicular to the ground.
3. Bend your shoulders and drop the dumbbell backwards, maintaining tension, and feel the latissimus dorsi slowly being lengthened. Raise your arms above your head until they are parallel to the ground.
Action essentials: When pulling up the dumbbell, the latissimus dorsi contraction drives the humerus to draw an arc upward, and pull the dumbbell close to your abdomen. During the process, pay attention to slightly bending and fixing the elbow.