Back exercises with dumbbells: benefits and rules of execution

How to replace hyperextension at home, read here.

As for experienced athletes, such training programs will not be intense enough for them due to a lack of equipment.

The fact is that in most gyms the dumbbell row ends at around 50-60 kg. Heavier factory-made projectiles are found only in professional gyms.

For experienced athletes, weights in lat exercises (for example, bent-over barbell rows) reach 120-150 kg, and in deadlifts up to 200-250 kg.

In this case, you can no longer do without a barbell.

Dumbbells for the back muscles are used in the training process only as an additional load.

Features of performing exercises with dumbbells

Back exercises with dumbbells should be performed with proper technique, otherwise there is a high risk of injury. It is unacceptable to use this sports device if you have pathological problems with the spine or injuries, as this may provoke a worsening of the condition. Beginners use them at home with caution, and in the first months of training they should give preference to training where only your own weight is involved.

When choosing dumbbells as the main tool, you must follow the following rules:

• All approaches, in the absence of sufficient experience and physical training, are carried out under the supervision of specialists. If classes take place at home, you should make sure that the technique is strictly followed, since the load on the back can be dangerous and cause injury.
• Classes should be carried out systematically; regularity is important to achieve results. In this case, the load increases gradually; it is better to start using half a kilogram dumbbells at the start, especially for girls.
• A set of exercises involving the use of dumbbells should be aimed at developing all muscle groups, especially if it is performed at home. It is advisable to contact a specialist to draw up an individual program.
• Dumbbells can be combined with other sports equipment as the load on the muscles increases, for example, weights. But this should be done only if the muscles are already accustomed to the existing load, and they need to be “surprised”.
• It’s worth starting any activity to strengthen your back muscles with a good warm-up. A sudden load on unprepared muscles can lead to tears and microtraumas. It costs 7-10 minutes to warm up, only after that you can proceed to perform the usual complex. Warm-up is needed both in the gym and at home.
• When working with the muscular corset of the spine, you cannot use the same exercises with dumbbells. Otherwise, the muscles will remain underdeveloped, and this is where the high risk of injury will remain.

Before choosing a suitable training program, you should decide on the desired results and the main muscle groups that you want to work. This will allow you to correctly form the complex and regulate the load and its gradual increase. If you don’t have confidence in your own abilities, at first you should only practice under the supervision of a professional trainer, do not hesitate to ask him questions and clarify doubtful points.

Anatomical features of the back

For those new to the sport, it is especially important to consider safety precautions, the individual body, and the overall goal.

Most of the basic exercises involve the back muscles in one way or another, which is due to the structural features of the body. Separate pumping of muscles is impossible, but division into the upper, middle and lower back is allowed. For example, hyperextensions help develop the lower part of the body, and pull-ups on the bar help develop the upper part of the body.

Exercises with dumbbells for the back muscles are no less popular among beginners, but it is important to take into account existing contraindications, although the technique is easy and accessible to master. Among the medical restrictions there are a number of diseases, for example, the presence of injuries.

Alexander Shestov

TRX Certified Trainer

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It's a good idea to check with your doctor about exercising if you have high blood pressure. Asthma and diseases of the cardiac system are also pathologies for serious physical activity. Given the existing restrictions, it is better to use general strengthening physical education and therapeutic exercises, which also bring many positive results.

Set of exercises

Exercises for the latissimus dorsi muscles most often involve the use of a barbell. But you can work these groups also using dumbbells. In this case, it is possible to perform traction in various variations, depending on the chosen approach. Let's look at the basic exercises aimed at strengthening the back using this sports tool.

Deadlift with dumbbells

This is one of the basic exercises used to strengthen and create a beautiful back shape. It is performed using dumbbells and following safety precautions, as there is a high probability of injury. At the initial stage, it is recommended to perform 3 sets of 10 repetitions. You need to start with minimal weights, and after fully mastering the technique, gradually increase.

Deadlift with straight legs

The exercise is performed according to the following algorithm:

1. Spread your legs apart so that they are on the floor slightly narrower than your shoulders. The back is kept straight, identical dumbbells are taken in hands. To begin with, a minimum weight will be enough.
2. A slight bend is made in the lower back, after which the pelvis moves a little back.
3. The body moves forward, the sports equipment is held in front of you.
4. As you inhale, bend forward until your body is parallel to the floor, keeping your back straight.
5. The center of gravity moves forward. As you exhale, a slow rise begins.

The exercise is performed on straight legs or in a bent position. The technology will not differ significantly. Thanks to an integrated approach, the movement trains, in addition to the back, also the back of the thigh and gluteal muscles. But due to the high risk of injury, it requires professional supervision during the first training sessions.

One-arm dumbbell row

One of the basic exercises that is included in the training of experienced athletes and beginners. The movements put the main load on the latissimus dorsi muscles, engage the rear deltoids and slightly affect the trapezius. Thanks to it, you can comprehensively develop your back and effectively train it every session. The advantage is the simple technique. The exercise is performed in accordance with the following algorithm:

A set of exercises for the spine on the Evminov board

1. You should rest your hand on a bench or chair. Ideally, place your knee on the same surface.
2. Fix the body in one position, lower the dumbbell at arm's length.
3. Pull the weight towards your lower abdomen, closer to your thigh.
4. Hold it in this position for a few seconds, then return to its original position.

It is best to use a bench, as it allows you to perfectly position your palm and knee and perform the exercise correctly. It is important to keep your body firmly in one position so that it does not move during the approach.

Dumbbell row to the chin

One of the best movements to effectively develop your back is using dumbbells. The exercise effectively loads the rear deltoids, trapezius and upper muscle groups, therefore it is well suited for correcting posture and creating a beautiful relief. The technique is as follows:

1. Stand up straight, hold the sports equipment with straight arms, at the level of your quadriceps.
2. Slowly raise your arms, rolling the dumbbells along your body.
3. The projectiles rise gradually as high as possible to the chin.
4. After a short delay, the hands return to their original position.

If the mobility of the joints is insufficient, then it is enough to bring your hands not to the chin, but to the collarbones. To load the middle bun, you should spread the dumbbells as wide as possible. To work your upper back, you should choose a narrow grip.

Bent-over dumbbell row

The exercise is aimed at strengthening the muscular corset of the back, therefore it is included in most sports programs. Its main goal is to pump up the rear deltoids. The technique is as follows:

1. To start, take a light weight dumbbell, bend forward, form a right angle between your legs and body.
2. The sports equipment is held in free hands with slightly bent elbows.
3. Slowly spread your arms to the sides until a parallel straight line with the floor is formed.
4. After a short pause, you should return to the starting position.

This exercise is suitable for both men and women, as it allows you to work your upper back and turn your shoulders back.

Side bends with dumbbells

Lateral bends allow you to effectively develop not only the back muscles, but also the abs. They load the lower back well, thereby strengthening it. During execution, the following technique should be observed:

1. Stand up straight, feet shoulder-width apart, back straight.
2. In your hands are equipment with the same weight; if you wish, you can use one dumbbell in turn.
3. The body is gradually tilted to the side, after which the body also slowly returns to its original position. During the process, it is important not to lean forward or backward, keep your stomach tucked, avoiding unnecessary bending in the lower back.
4. The hand with the dumbbells moves along the body.

Side bends with dumbbells

The tilts are done one at a time, so one projectile is enough. You need to start with a minimum weight, gradually increasing the load.

Exercise "Good morning"

A simple and effective movement that will develop your back muscles and strengthen your lower back. Therefore, it is included in the complex even for beginners. Basic technique:

1. Stand up straight, take sports equipment with medium weight.
2. Feet shoulder-width apart, dumbbell pressed against shoulders.
3. Slowly bend forward while maintaining a straight back.
4. Stay in this position for a few seconds. Then level off at a slow pace.

During the process, it is important to maintain a straight back without arching it, as this not only reduces the effectiveness of the approach, but also increases the risk of injury. Some athletes often have problems with stretching at the initial stage; in this case, it is not necessary to make it parallel to the floor.

A little anatomy

A strong back is an additional support for a person. The muscular corset, which is located in this part of the body, together with the spine, allows people to walk smoothly and move freely. A strong back allows you to avoid most injuries, which can easily occur if the muscles are not pumped.

Back muscles

In many ways, the health of the whole body depends on the condition of the back. If your posture is poor, it negatively affects the functioning of most internal organs . For example, as a result of compression of the diaphragm, the lungs, which are responsible for supplying the body with oxygen, also experience a certain level of pressure. The result is a lack of this element in the tissues and a deterioration in the quality of a number of processes in the body. Strong back muscles play a big role in maintaining an even posture.

Consequences of poor posture

Orthopedic chair

Also, sagging and poor development of the back muscles can lead to a number of diseases of the musculoskeletal system of the body. For example, osteoporosis develops over time, in which a person experiences quite unpleasant pain.

Attention! At a minimum, exercise in the morning or light warm-up during the day will be enough to minimally support your back in proper condition.

Why do you need morning exercises?

The entire muscular corset of the back includes a fairly large number of individual elements connected into a single system. They help to form a beautiful back shape and maintain posture.

Table. Types of back muscles.

Back workout at home with dumbbells

General recommendations

In order for back exercises with dumbbells to bring maximum benefit, you should follow the technique and recommendations of specialists in the process. The complex proposed above is not universal, so before using it, you should consult your doctor. The following tips should also be taken into account:

• The first training should be carried out by wearing a special support belt for the lower back. This will eliminate the possibility of injury, especially if you want to beat your record.
• When bending over, no weight is lifted from the floor; you should first squat down, then grab it with your hands and stand up. It is important to follow this rule always, without exception, and not just during training.
• Before enrolling in an enhanced training program, you should undergo an examination to make sure there are no pathologies or problems with the musculoskeletal system.
• During exercise, it is worth controlling your breathing, the process of tension as you inhale, and relaxation as you exhale.
• On average, the training duration should be no more than 40 minutes, but for beginners, 20 minutes is enough to get a sufficient load.
• Each athlete must adhere to an individual training program and try not to deviate from the schedule.

During training, it is important to eat properly so that the body receives a sufficient amount of useful components for the full development of muscle tissue and recovery after exercise. To achieve this, a large amount of protein is included in the diet.

Compliance with safety precautions is the basis for obtaining a good result

A little about home workouts

It is recommended to train the back muscles, and indeed any muscles of the human body, under the guidance of a trainer in the gym. However, many are unwilling or unable to spend money on such services and prefer to study at home. Opinions vary regarding the effectiveness of home workouts, but in fact, it is quite possible to pump up your back without going to the gym. The main thing is to aim for the desired result, not to give up, to exercise systematically, striving for results, and to perform the exercises correctly.

Advice! It is recommended that you seek help in creating a training program from an experienced specialist in this field. The trainer will also be able to show you how to do the exercises correctly. This will not be amiss for beginners, even if they plan to practice at home.

It is advisable to seek help in drawing up a training program from an experienced specialist.

The key to quickly increasing muscle size is the use of additional load. In the gym, progress will be seen faster, not only because an experienced athlete will lead the training, but also because there is a lot of different equipment, the weight of which can be gradually increased. At home, a person is very limited in this regard - as a rule, at home there are only small dumbbells or a light barbell.

Attention! Heavy weights can be used no earlier than after 2 years of regular training, provided that the weight is gradually increased.

Dumbbells

Dumbbells for sports

The main principles of home training are as follows:

Features of working with dumbbells for women

Dumbbells are often used by women to work out problem areas on their arms. Such sports equipment is easy to use and allows you to achieve the desired result in a short time. But performing the approaches requires compliance with a number of rules. Exercises with dumbbells for women are performed taking into account the following:

• It is important not to overdo it in training, especially in the first couple. Therefore, it is recommended to exercise with dumbbells no more than 2 times a week.
• You should always start with minimal weights, gradually increasing the indicator.
• The best exercise for girls with dumbbells is the deadlift, aimed at working the broad muscle, strengthening the muscles as a whole and obtaining an aesthetically attractive relief.
• Beginners should do no more than three approaches, each including up to 10 exercises.

If after training you feel very tired, even weak, then the intensity and load should be reduced. Otherwise, it will not be possible to achieve a high-quality result in the end.

Daily program for back training

One example of a program that can be used at home:

• Warm up – 5 minutes.
• Deadlift – 4*8-10.
• Bent-over rows – 4*10-12 (alternate with one and two hands for weeks).
• Chin row – 3*10.
• "Good Morning" - 4*8-10.
• Bent-over dumbbell raises – 3*10.
• Stretching

Features of training for men

Exercises with dumbbells for the back for men also require compliance with a number of rules and recommendations. Only in this case will they give the expected result. Features of the approaches:

• The most common mistake among men is the desire to immediately take on too much weight. This leads to injuries, strains of the broad muscles, and small muscles, but does not contribute to the strengthening or development of the back.
• The established technique should be strictly followed, starting from the first workout. Dumbbells should be selected depending on your physical fitness, even if you need to start with a sports equipment of 0.5 kg. The load is increased gradually when the muscle corset is ready for it.
• The first classes include three sets of 10-15 exercises while the body adapts to them. For some, this is an increased load and requires starting with two approaches. The main thing is not to rush to increase it, so as not to harm your health and not hurt your back.
• If there have been injuries in the past, it is better not to load this area at all or to do this only with the permission of a doctor with a minimum weight of dumbbells.
• You constantly need to surprise your muscles by choosing different exercises for them using dumbbells.

If during the training process you feel a surge of strength, and you feel like your back muscles are working well, then everything has been done correctly. The development of dizziness, nausea, and severe pain is a reason to consult a doctor and completely stop exercising.

Back exercises with dumbbells require strict adherence to the established technique, since, in addition to benefits, they can cause health problems. Particular care must be taken when practicing at home. The selected complex should take into account general physical fitness, the presence of health problems, age and the result that you want to get in the end. Only in this case will it be effective.

Need for training

With atrophy of the back muscles, a person may experience pain symptoms, difficulty walking and staying in an upright position for a long time, stooping, and limited mobility. Developed muscles help get rid of many diseases, significantly improve health and quality of life. But doing back exercises is not possible for all diseases; there are also a number of medical contraindications.

To whom and for what diseases are back exercises recommended?

Exercises to strengthen the back muscles are indicated in the following cases::

• Scoliosis . The main reason for the development of scoliosis is a weak muscle corset around the spine. Strength exercises help strengthen muscles and combat curvature. They are especially effective for scoliosis under the age of 20, then you can not only prevent the development of the disease, but also eliminate existing symptoms.
• Kyphosis . Performing exercises for thoracic kyphosis in adolescence helps to completely or partially correct the curvature, and in adults it helps to make the back visually straighter by increasing muscle volume and improve well-being. In addition, strong muscles protect the vertebrae from further displacement.
• Osteochondrosis . The main goal of training for osteochondrosis is to strengthen the deep back muscles. This helps reduce pain, fix the vertebrae and prevent further destruction of the intervertebral disc.
• Intervertebral hernia . The main goal of training for a herniated disc is to remove the muscle from spasm. For this, isolating exercises on the back are used, but axial loads should be avoided.
• Preparing for pregnancy . Strong back and abdominal muscles are important when carrying a child. Their development makes it possible to reduce pain symptoms in the lumbar region in the late stages of pregnancy and, in general, to ensure an easier course of this period for the expectant mother.

Back exercises are important for curvature of the spine and degenerative-dystrophic changes in it

Attention! For any curvature of the spine, hernias and protrusions, it is worth eliminating axial load and focusing on lighter isolating exercises.

For whom and for what diseases are back exercises contraindicated?

Performing exercises with dumbbells for the back muscles is contraindicated both in case of some diseases, and in case of injuries and in other situations.

Such contraindications include:

• Acute pain, indicating an inflammatory process in the body. It will be possible to resume training only after the symptoms have subsided.
• Recovery period after surgery.
• Some diseases of the heart and blood vessels (cardiomyopathy, tachycardia, aneurysm, myocarditis). For these diseases, strength training is completely contraindicated, since it is quite intense and can cause disturbances in the functioning of the heart. Replace them with exercise therapy, walking or swimming.
• You should also refrain from training if you have a lower back injury. This may also be due to improper training.

How to pump up your upper back at home

Wondering how to pump up your upper back? This article has selected an effective training program at home and in the gym. The set of exercises described below is aimed at working the upper back at home. Follow the correct technique, taking into account the recommendations and advice of a fitness trainer.

Read: How to warm up before training

A set of exercises for the upper back at home

Reduction and separation of the shoulder blades

Perform abduction and extension of the shoulder blades 2 times for 20 repetitions. The exercise will provide you with a feeling of lightness in your back.

Performance:

1. Straighten up. Lower your chin. Fix your hands behind your head.
2. Exhale. Pull your elbows back, squeezing your shoulder blades together. Stay in this position for a few seconds.
3. Inhaling, return your hands to the starting position.

Reduction and separation of the shoulder blades

Bent-over dumbbell row

Repeat the exercise 15 times. Do two approaches.

Read: Effective exercises for the back

Performance:

1. Stand in an inclined position. Place your feet wider than shoulder width. Take small dumbbells. Stop at the minimum numerical weight value. Place your hands with the apparatus along your body. Bend your knees slightly.
2. Bend your elbows, thus lifting the dumbbells along a vertical path. The top point is the position of the hands near the belt.

Bent-over dumbbell row

"Boat"

Read: Training programs for pumping up the back

Performance:

1. Lie on a flat surface with your stomach down. Extend your arms forward. Close your legs.
2. Bend at the waist, lifting your limbs off the floor. Stay in the position for as long as possible.
3. Perform 15-20 times.

Exercise "Boat" for the back

Read: Exercises to pump up your back at home and in the gym

Performance:

1. Lie on the floor with your stomach down. Place your palms under your shoulders. Press your toes into the floor.
2. Raise and lower your torso using your elbow joints. Use only your palms and toes as support. If the exercise is difficult, focus on your knees.

Push ups

Watch your back: it should remain straight. Concentrate on muscle tension. Do 2 sets of 15 repetitions.

How does women's back training differ from men's?

The basic exercises for both men and women are the same, but there is another difference. A woman's body is much more resilient than a man's. To activate muscles, a girl does not need to attack heavy barbells and dumbbells. You can work with light weights, while increasing the number of sets or repetitions, doing circuit training and supersets.

And if endurance is a virtue of the female body, then its disadvantage is a small amount of testosterone (thanks to which men gain muscle mass more easily). Therefore, women should follow the following rules for effective back training:

• start with light weights;
• increase the number of repetitions each time;
• do basic exercises first;
• follow the technique;
• do not take long breaks in training (it is more difficult to pump up the top than the bottom, depending on the characteristics of the female body).

Women's and men's training

With

There is a difference!

Execution options

With rotating brushes

It is believed that rotation allows you to use more muscle fibers and fully engages the chest. The movement can be performed in several ways:

• Start with palms parallel to each other;
• Turning the palms towards the feet at the top point;
• Lowering to the starting starting position

The second option is to start the exercise with your palms facing down and slowly turn the weights towards the center. The rotation movement should be performed with less weight than usual. The purpose of using variation is to diversify training and eliminate adaptation. If it doesn’t exist yet, and we have a beginner in front of us, we don’t have to do the exercise in this form.

With changed back angle

The flatter the bench is and the shallower the angle, the more the emphasis shifts to the middle of the chest. The reference angle for the middle of the chest is considered to be 45 degrees; sharper angles shift the load to the shoulders. The surface of the bench parallel to the floor is towards the bottom of the chest, but only if the athlete’s shoulder blades are adequately retracted.

The movement can be used in men's, women's and rehabilitation training. The exercise is suitable for those who have had breast surgery or are recovering from a shoulder injury, but in these cases very light weights are used.

How to choose the right dumbbell weight

The best option for beginners would be 0.5 kg. Dumbbells with weight increases up to 2 kg. However, professional fitness experts advise choosing dumbbells for exercise individually for each woman. Thus, the range of choice of exercise equipment increases to 10 kg.

In order to settle on those dumbbells that are needed, you should pay attention to the purpose of using dumbbells:

• For weight loss, a weight of less than 2 kg will be suitable.
• To form and strengthen the muscle corset – from 2 to 10 kg.
• For arm muscles you will need dumbbells from 1 to 8 kg.
• For the pectoral muscles 1.5-5 kg.
• For the back muscles – 5-10 kg.
• For leg muscles from 2.5 to 5 kg.

Those women who have been practicing weight training for a long time recommend choosing prefabricated dumbbells for home exercises, with the possibility of increasing the load.

In order for the lesson to be as effective as possible, a woman needs to decide for herself what weight of dumbbells will be optimal.

It is necessary to perform about 15 repetitions of any exercise with the same weight and check the sensations. You should feel tired, but be able to continue performing the action.