One-handed dumbbell rowing
Target muscle groups: latissimus dorsi, teres major, posterior deltoid, trapezius and rhomboids
Action essentials: With your palm facing inward, hold the dumbbell in one hand, and support the other palm and knee on the bench, keep your body stable, inhale, and try to pull the dumbbell to the highest point, keep your elbow facing backward, and keep the arm at a certain distance from the body.
Exhale when the action is completed.
Shrug and lift dumbbells
Target muscle groups: middle and upper trapezius, levator scapulae and rhomboids
Action essentials: Stand with your feet slightly apart, keep your head straight or slightly bent forward, hold the dumbbells on both sides of the body with both hands, try your best to lift up, shrug, and lower the dumbbells back to the starting position.
Benefits of dumbbell exercise
Solve the problem of imbalance
When using the bench press, some people have a difference in the size of their chest muscles due to imbalance of strength. Dumbbells can balance this, modify a better shape, and standardize your movement trajectory.
Reduced risk
In barbell training, the weight used is large, and the movements are relatively fixed.
If the strength is not well controlled, it is easy to get injured.
Dumbbells will not do this.
When you are weak, just throw them to both sides, which greatly reduces the risk.
All muscles in the body can be trained
We all know that different equipment must be used to train each muscle group.
However, these dumbbells can solve all problems: bench press, shoulder press, rowing, deadlift, squat, bird fly, etc., and dumbbells can move more freely.
Muscle group independent training is more effective
The biggest advantage of dumbbells is that they can be used for single-handed unilateral training, which has higher requirements for unilateral muscle groups, better muscle detail portrayal, deeper stimulation, and effectively improve unilateral control and core strength.
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