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Dumbbell back training program all-round to build a wide and thick back

  The back muscles are not as strong as the equipment if they are exercised with bare hands. So we always recommend that on a conditional basis, it is best to go to the gym, or buy some fitness equipment at home such as barbells, dumbbells to practice.

  Dumbbell straight leg hard pull: 4 groups, 8 per group. Dumbbell upward incline dip row: 4 groups, 12 per group. Dumbbell shrugs: 3 sets of 8 (large weights).

  What are the movements of dumbbell back training

  Dumbbell straight leg hard pull

  Spread your feet apart to a distance a little larger than shoulder width. Place the dumbbells between your feet and hold the dumbbells in your front hands. Then bend your hips and knees at the same time, keep your upper back straight throughout, start your knees and hips at the same time, and pull the dumbbells upwards.

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  Dumbbell upward incline dip row

  Adjust the adjustable dumbbell chair to almost 30 degrees and climb your upper body diagonally on the dumbbell bench, holding a dumbbell in each hand with palms facing each other and arms hanging down, this is the starting position. Squeeze your shoulder blades backwards, bend your elbows, exhale while lifting the dumbbells to the sides of your body, stop when you pull to the top, hold on for 1-2s, then inhale while putting the dumbbells back to the starting position, and so on.

  Dumbbell shrug

  Stand naturally with the dumbbells in both hands and place them naturally by your legs. Shrug your shoulders up toward your ears at the same time, then slowly turn your shoulders backward at the highest point, and then slowly turn downward from the back to the original position with both arms down. Repeat. During the shrug, do not bend your elbows.


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