Among the training equipment, dumbbells are one of the most common equipment, because there are many movements that use dumbbells. Among the dumbbell movements, some are simple and some are more difficult. How about dumbbell back training for novices? Some people still understand what the action is. So, what are some effective and simple dumbbell back exercises for beginners? Let’s take a look below.
Bent-over one-arm dumbbell row
Doing bent-over one-arm row During the dumbbell rowing action, everyone should place the left knee of their left hand on the bench, and then place the right foot on the ground. At this time, the body should be slightly tilted forward, and our back should be kept parallel to the ground. You can grab a dumbbell with your right hand, and then face it with your palms facing each other. Body, pull the dumbbell up to the outer left rib area. In this way, the action is completed, and then slowly return to the original position, and repeat.
Bent-over dumbbell fly
Bent-over dumbbell fly can exercise the rear deltoid muscles, and the rear deltoid muscles are actually very close to the trapezius muscles on the back, so they are also It can exercise the trapezius muscles on the back, so in terms of exercise, it can be said to kill two birds with one stone. It can exercise two parts at the same time. It has a certain effect on back shaping and exercise, and the deltoid muscles on the back look better. If it is developed, it can be clearly seen that it has a very good effect on shaping the body. First, we need to straighten our back and retract the shoulder blades, and then make a pull-back posture. The effect on our back is very obvious. We use dumbbells to do a flying bird movement.
Prone dumbbell rowing
The practice of prone dumbbell rowing is actually very similar to the T-bar prone rowing exercise. The essentials of the movement are to first position yourself on an inclined flat surface. On this flat surface, you must make your center of gravity relatively stable and unable to swing back and forth before you can perform the next movement. Hold a dumbbell in both hands, and then the palms of the hands are facing each other. Let the dumbbell go down slowly. Both arms should be straightened. After pulling up the dumbbell, move it toward our middle back. Pull whatever you can. Return to starting position and repeat. During this process, you need to pay attention to keeping your head, back, and shoulders stable.