In daily fitness exercises, the back is a part that is easily ignored, because it does not allow the trainer to intuitively feel the changes in the body like the chest muscles and abdominal muscles. However, for those who already have a lot of exercise experience, back training is an essential task. In fact, back training is not difficult, and you don’t have to go to the gym to do it. You can do it at home with the help of dumbbells. Today, let’s take a look at how to train your back muscles at home.
Method 1: Dumbbell rowing with both hands
There are many specifications of dumbbells. For those who practice at home, they need to find a pair of dumbbells that suits them. According to their own endurance limit, select the weight according to 60% of the limit. Then, we can use dumbbells to do a double-handed rowing position to train the back. First, stay upright with your back straight. You can lean forward slightly. Hold a dumbbell in each hand and let it hang down naturally. Use the strength of your back to drive your shoulders to lift the dumbbell to your waist. Pause for two seconds before putting it down. Repeat the exercise.
Method 2: Y-shaped lift
The Y-shaped raise, as the name suggests, is a very vivid name. This movement is also relatively easy to do and is suitable for practicing at home. First, we have to lie flat, face down, hold a dumbbell in each hand, stretch both arms at different angles at the same time, it looks like a Y shape, then draw the arms horizontally towards the thigh, stay briefly and then recover To the Y shape, repeat the exercise.
This action is very good at exercising the strength of the back. Beginners can only do five in each group at the beginning.
Method 3: Lean over with dumbbells
Among the back training movements, the leaning bird pose is particularly classic. First, we stand in a standing position with our legs spread as wide as our shoulders, then lean forward, with our torso parallel to the ground, our hands hanging down naturally, each holding a dumbbell, and stretching at the same time so that our arms and shoulders are on the same horizontal line. Then put it down and repeat the exercise. It should be noted that people with lumbar spine problems are not suitable for this action.
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