Back Muscle groups are the key to determining our body shape! A tall and straight body and an inverted triangle figure are inseparable from strong back muscles
There are many ways to exercise back muscles. The most common ones include pull-ups, high pull-downs, various rowing and other multi-joint exercises. There are compound movements, as well as single-joint movements such as straight-arm pulldowns and reverse flyes!
There are various movements, and even the same movement will have many subtle changes, such as pull-ups with different grips. Every small change will bring you a different experience.
Today we are going to introduce you to a great back muscle training movement: Dumbbell Swing Pullback
The picture below is a demonstration of the movement:
Stretching the shoulders in a rocking style can effectively exercise our latissimus dorsi and upper back muscles
Action process:
1. Choose an incline training bench, and then two medium-weight dumbbells
2. Grasp the dumbbells with both hands and lie prone on the training bench. Keep your chest up and your head up. The dumbbells hang down naturally and your hands are straight. !
3. Start your shoulders and slightly lift the dumbbell upwards, then follow the gravity of the dumbbell falling downwards, swing the dumbbell downwards, pull the dumbbell to the side and behind the body, pause for a second, and then put it back upwards dumbbel!
Notes:
1. The dumbbells will rely on some inertia and free gravity in the future, but at the top of the movement, you need to make your upper arms work hard to get closer to the body, and at the same time Squeeze your back muscles and try to stay for a second
2. Use your shoulders to bring the dumbbell back, remember not to use your arms
3. During the action Keep your chest up and your head up, otherwise it will easily turn into a posture of straining your arms or shrugging your shoulders!