Whether it is a girl or a boy, having a strong back can give you a lot of points. If a boy has a broad back, he will definitely attract the attention of more girls. If a girl has a beautiful back, more boys will admire her. In fact, it is not difficult to train your back. As long as you use a pair of dumbbells and use appropriate methods, you can develop beautiful back muscles. This will not only increase your attractiveness, but also have great benefits for your spine and organs.
Method 1: Rowing with both hands
This action is done while standing. First, you need to stand on the ground, straighten your back, lean forward slightly, and pull your hips back at the same time. Hold a dumbbell in each hand and hang it naturally. Use your back strength to drive your shoulders to pull the dumbbell upward until it reaches your waist, and stay for a while. After a few seconds, repeat this action. Pay attention to tightening the muscles of the back, buttocks and hamstrings to avoid standing unstable during the exercise.
Method 2: Y-shaped lift
This action is completed in a lying position. First, we can lie on a flat surface, face down, with two arms stretched out at different angles, like a Y shape, with a dumbbell in each hand, use the strength of the back to drive the strength of the shoulders, and slowly rotate the arms Go to the outside of the body and stick it close to the thigh. After staying for one second, raise it to the starting position.
Method 3: Supine pull-up
This action is also done in a lying position. But you need to lie on a long stool or a narrower bed. When lying down, make sure that your body is criss-crossing the surface, your upper body should be placed on the surface, and your head and lower body should be placed outside the stool. Hold a dumbbell in each hand, straighten your arms, keep them perpendicular to the ground, then use your shoulder strength to drive the dumbbells down, and then raise them above your head parallel to the ground. It should be noted that the back must be fully stretched and the elbows should remain in a fixed position throughout the process. This action is very helpful for training the latissimus dorsi muscles.