Dumbbell back muscle exercise, complete list of dumbbell back exercise methods

Exercise methods:One-arm dumbbell row, bent-over dumbbell row, dumbbell shoulder retraction, dumbbell supine neck extension, dumbbell deadlift

One-Arm Dumbbell Row

Action method: Place your right hand on the bench, your upper body parallel to the ground, grab the dumbbell with your left hand, and straighten your right arm. Raise your head and look forward, slightly arching your back. Pull the dumbbells up and bend your elbows until your wrists are just below your waist, palms facing inward. Stop at the highest point for about 2 seconds! Then slowly straighten your arms and restore them, tightening your back...

Bent-over dumbbell row

Instructions for action: Stand with your feet shoulder-width apart, bend your knees and lean forward, hold dumbbells in both hands and hang down naturally. Use your back to exert force and pull up your upper arms so that the elbow joints exceed your back. Raise it to the top of your back. Return to the same track. Return to the original position and repeat the above actions

Dumbbell shoulder retraction

Action method: Bent over and climb on the bench, holding a dumbbell in hand, with your back upward. Raise the dumbbell to let the back muscles exert force. Contract the back muscles to the peak. Restore the same track. Return to the initial state and repeat the above actions

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Further reading:

Dumbbell bent-over arm flexion and extension, dumbbell single-arm flexion and extension behind the neck, and supine hammer flexion and extension exercisesTriceps brachiiIllustration

Illustrated tutorial on dumbbell curls and alternating dumbbell curls with both hands

Illustrations of supine dumbbell curls and seated dumbbell single-arm curls