Every man wants to have a powerful, muscular back. But not every man wants to do something for this. Of course, it’s much easier to find an advertisement on the Internet for some muscle growth cream and hope that after it your back will be like a bull’s. But such miracles are unlikely to happen.
If you are reading this article, then you are thinking sensibly and are looking for more realistic ways to gain a wide back. So now I’ll tell you how to pump up your back with dumbbells. The exercises I have given can be performed both in the gym and at home.
Is it possible to pump up your back with dumbbells only?
It is possible to pump up your back using only dumbbells. The only question is how much these dumbbells weigh and whether you have the opportunity to increase their weight. If you only have your wife's pink 2 kg dumbbells at your disposal, then it is more likely that your back will not become much wider.
In order for muscles to grow, you need to progress all the time, increase working weights .
If you work with the same weight for several years in a row, you won’t grow anything.
As soon as it becomes easy for you to do the exercise, add weight, if at the moment you cannot increase the weight, then increase the number of repetitions, but then increase the weight anyway.
The biggest advantage of dumbbells is that you can do so many different back exercises with them.
Back exercises without equipment
Back exercises without equipment demonstrate equally high-quality results, despite the fact that the athlete trains without weights. This is the best option for people who do not have dumbbells at home, but want to work hard on their figure.
However, even if you have dumbbells, we recommend performing the proposed back exercises without equipment for a more effective and comprehensive workout of the back muscles. In addition, the exercises presented below strengthen the spine and improve your back health.
You can perform back exercises without equipment in the second round after exercises with dumbbells or on a separate day. The lesson plan is suggested below.
Abduction of hands to the buttocks
What are the benefits : This is an optimal and simple back exercise without equipment, which works the latissimus muscles and has a beneficial effect on strengthening the shoulder muscles. This is the optimal element of back training for beginner athletes, as it is absolutely safe and at the same time very effective.
How to do it : Lie on your stomach on a gymnastic mat, then stretch your upper and lower limbs lengthwise. Alternately, begin to move your hands to your hips, performing short pauses at the peak point. Take your time, making sure to thoroughly work your back and shoulders. The wider the swing, the greater the load.
Hyperextension lying on stomach
What are the benefits : Exercise for the back at home puts an emphasis on the lumbar region, and also helps strengthen the muscles that support the spinal column. This is another element that is optimal for beginners. The exercise helps correct posture, straightens the back and opens the thoracic spine.
How to do it : Take a lying position with your stomach down on a gymnastic mat, then bring your palms together at the back of your head, straightening your elbows in opposite directions. Now lift your body up, relying solely on the strength of the lumbar muscles. Pause at the top to feel maximum tension.
"Butterfly"
What are the benefits : A back exercise without equipment is aimed at working the latissimus muscle. Often used as a warm-up before doing pull-ups on the horizontal bar. The rear and front deltoids take no less part in the work, which helps strengthen the shoulders and make them more prominent.
How to do it : Lying on your stomach, stretch your arms forward, then lift them off the floor. Also raise the top of the case slightly. Now move your upper limbs to your hips through your sides, briefly fixing the position at peak amplitude. The legs do not come off the floor, but advanced practitioners can lift their hips synchronously with the movement of their arms. This will complicate the exercise, but will help pump up the buttocks and back of the thigh.
"Butterfly" with arm curls
What are the benefits : This variation of the exercise relieves some of the tension from the shoulder muscles, focusing on the work of the latissimus muscle. The posterior bundle of deltoids is still involved in the work, but it is less tense than in the classic “butterfly”. Additionally, the rhomboid muscles are involved in the process.
How to do it : Lie on your stomach on a gymnastics mat and slightly raise your upper body. Stretch your arms in front of you, and then begin to pull yourself back, as if you were pulling yourself up on a horizontal bar (this will make it easier to master the technique). Press your feet to the floor so as not to create additional stress on the muscles of the lumbar region.
"Superman"
What are the benefits : The at-home element of back training is one of the most effective, using the spinal erector muscles, buttocks, hamstrings, stabilizers and deltoids. This is a great exercise for both beginners and advanced, as Superman is extremely effective.
How to do it : Lying on your stomach, lift your head off the floor. Stretch your lower and upper limbs lengthwise, then begin to simultaneously lift them 10 cm from the floor, making second delays at peak amplitude. After it, the arms and legs return back.
"Swimmer"
What are the benefits : The presented back exercise without equipment ensures an even load on all muscle groups of the back, and also has a beneficial effect on the development of flexibility of the spinal column. In addition, the training element improves coordination of movements, due to which it is often used in rehabilitation practice.
How to do it : Lying on your stomach, stretch your upper and lower limbs lengthwise. Your task is to alternately raise opposite arms and legs as if you were swimming. Do not make the amplitude too wide so as not to overload the lower back.
Raising arms apart while lying on your stomach
What are the benefits : The presented exercise emphasizes the load in the area of the posterior bundles of the deltoid muscles, strengthens the rhomboid muscles, and also promotes the development of the trapezius. In addition to developing strength characteristics, the exercise straightens your posture, helping to make your shoulders more prominent.
How to do it : Lying on your stomach, spread your arms so that your body assumes a T-shape position. Palms face down. Lift your head slightly off the floor. After this, lift your upper limbs until you feel tension in the back of the deltoids. This simple exercise is also great for working on your posture.
Superman in plank
What are the benefits : This is a complicated variation of the classic hand plank exercise, which loads the back, legs, and also increases the overall endurance of the athlete. During the work process, the abs and stabilizing muscles play an important role. This is an excellent exercise for developing coordination of movements and a very effective element for athletes who want to get rid of excess subcutaneous fat, tighten their stomach and all muscles in general.
How to perform : The execution system is extremely simple, since from a prone position (hand planks), you need to raise opposite arms and legs, while maintaining the position of the torso with the limbs standing on the floor. When mastering the technique, take your time, trying to carefully work through the full amplitude of the exercise.
Plank + front kicks
What is the benefit : Since the plank is an exercise for developing the athlete’s static strength, the muscles of the entire body are under tension. Particular stress is placed on the back and abdominal muscles. These areas maintain a static position of the torso during work. The extra punches will help you stretch your lats and also strengthen your shoulder muscles.
How to do it : To begin, take the classic plank position while standing on your elbows. With your gaze directed in front of you, begin to perform alternating strikes in front of you with each hand in turn. With your arm extended, pause briefly to make the exercise slightly more difficult.
Circular arm swings in plank
What are the benefits : An exercise for the back at home perfectly works the latissimus muscle, loads the deltoids, and also strengthens the entire body as a whole, since the work is done from an emphasis while lying in a static position. The muscles of the back and abdomen are constantly under tension, due to which not only the strength indicators, but also the endurance of the athlete increase.
How to do it : Taking a classic position while lying on outstretched arms, begin to perform circular rotations of one arm, the other arm remains the supporting one. Take your time, trying to make the amplitude of the circular swings as wide as possible. Since during rotation the body is supported on three points of support, it is necessary to carefully monitor your posture, avoiding strong deflections of the back.
Reverse plank pelvic lift
What are the benefits : This is another exercise that puts an accentuated load on the muscles of the lumbar region. In addition, the gluteal muscles are involved in the work, the triceps of the arms and abs are strengthened. The presented training element will be especially useful for people with weak back and lower back muscles.
How to do it : Sitting on the floor, rest your arms on it and slightly move your body back. After this, begin to raise your pelvis until your body and legs form an even, straight line. You need to pause at the peak point to fix the position and feel the tension of the working muscles. Take your time, the pace of the exercise is average.
Hand to toe row from plank position
What are the benefits : Not only the back muscles, but also the arms, abs and legs take part in the work process. Get ready to give your entire body a good workout. This is a complex exercise that is optimally used during fat-burning training. Due to its high complexity, it is recommended for experienced athletes who already have a strong physical base.
How to do it : Having assumed the position of a classic prone position, you need to alternately touch the toes of opposite legs with your hands (left hand to right leg and vice versa). During the movement, the pelvis rises, but the back does not slouch, maintaining a natural deflection. The weight of the torso at its peak amplitude is held at three points, which additionally forces the stabilizing muscles to work.
Body rotations with arm raises from plank position
What are the benefits : This is an excellent exercise for strengthening the thoracolumbar fascia, serratus externus, and oblique abdominal muscles. The latissimus muscle, rear deltoids, and buttocks are also involved in the work. Since the work is done from the plank, such turns increase the overall endurance of the athlete.
How to do it : Assuming a plank position on your elbows, rotate your body so that it is perpendicular to the floor in a side position. At the same time, raise your hand up, then fix the position for a second and return back.
What dumbbells are suitable?
If you want to pump up your back at home, then the ideal option would be collapsible dumbbells weighing at least 15 kg .
For starters, this will be quite enough. This weight will be enough for a beginner to do any back exercise with dumbbells.
Why collapsible? Yes, because for different exercises you will need dumbbells of different weights, because some exercises will be easier for you, while others will be harder.
Plus, with collapsible dumbbells, you'll be able to add more weight until you run out of plates.
A short excursion into anatomy
The muscle group of the back is represented by deep and superficial muscles:
- Deep muscles – serratus superior, serratus inferior, erector spinae.
- Superficial muscles: Trapezius, latissimus dorsi or so-called “wings” of the back, rhomboid, serratus inferior posterior, lumbar, pectoralis. Superficial muscles are smaller in volume and are located in two layers.
All of the muscles listed are responsible for our posture and keep the spine straight. They have the greatest extent and form a V-shaped back - exactly the one that many athletes strive for.
Before drawing up a training program, you need to determine which muscle groups need to be worked on . The load must be targeted, that is, aimed at a specific muscle group that needs it.
Therefore, “just doing exercises at home” most often does not give results. It is necessary to include those exercises that will contribute to the high-quality development of the target muscle group. The spine and muscle groups of the back are the main, one of the largest structures of the body in terms of area and volume.
Be sure to check out the rating of 7 methods for getting rid of back fat.
Training program for pumping up your back
Since there are a lot of back exercises, it is better, of course, to choose exercises that work specifically for you. Because all this is very individual and depends on your capabilities, goals and other things.
After all, some people want to pump up their latissimus dorsi muscles more, some want to pump up their trapezius, and some want to pump up their lower back in general. Based on this, the emphasis is placed in the training program.
But I will now describe the most standard program , which will allow you to work out all the necessary back muscles using just dumbbells:
- Bent-over dumbbell rows 4 sets of 8-12 reps.
- Bent-over dumbbell rows with one hand to the waist, 4 sets of 10-12 reps.
- Pullover with dumbbells 4 sets of 10-12 reps.
- Shrugs with dumbbells 4 sets of 8-12 reps.
- Deadlift with dumbbells with emphasis on the back 4 sets of 10-12 reps.
Each of these exercises with dumbbells is aimed at a specific muscle and together they work all the back muscles.
What functions do the back muscles perform?
One of the elements of the human musculoskeletal system is the back muscles.
Learn the functions of the back muscles
They perform the following functions:
- Support of vertical position (erector muscle);
- turns and tilts of the head;
- tilt of the spine to the side (intertransverse and transverse spinalis muscles);
- extension and flexion of the spine (extensor muscles);
- raising your arms up (trapezius);
- rotation of the scapula around its axis (trapezoidal);
- shoulder pronation (latest);
- pulling up the torso (latissimus);
- attraction of the shoulder blades to the spine (diamond-shaped);
- bringing the arm to the body (teres dorsi muscle);
- participation in the respiratory process (serratus muscles).
When can I expect results?
If you train hard and constantly increase the working weight to give your muscles stress and an impetus for growth, the result will not be long in coming and within a month you will be able to feel that your elbows are smoothly moving apart.
But the result will only be provided that, along with training, you eat so much that the shelves with buckwheat and chicken breasts in all supermarkets in the city will be empty.
If you eat like an anorexic sparrow, then you won't get a strong back.
Why does back pain occur?
Problems with the musculoskeletal system often begin to manifest themselves through back pain. The lower back is especially affected. The person may experience muscle spasms, numbness, or tingling along the spine line. Muscle tension is often caused by weak or overworked back muscles. Muscle fatigue can occur due to poor posture, and sudden movements without first warming up can lead to sprained ligaments. Don't forget about age. The older a person gets, the less strong and elastic his bones, muscles and ligaments become.
If you feel pain in your back after a fall, lifting something heavy, or a sharp turn, then first of all try to ensure yourself peace and limit your movements. If relief does not come after a while, consult a doctor. Do not try to come up with a rehabilitation program on your own, you may only worsen the consequences. The most you can do is apply cold to the sore spot and take a pain reliever. Pain after a fall or sprain may last for several days or even weeks. It is not necessary to wait until the pain has completely subsided to begin a course of rehabilitation exercises, but the pain should decrease.
Back pain does not have to be the result of injuries and sprains; it can appear if:
- you sit a lot at home and at work, but don’t take breaks to exercise;
- you incorrectly or excessively load your spine;
- your work involves physical activity;
- you are used to resting or sleeping in an uncomfortable position.
If you cannot avoid stress on your back, it is important to learn how to load the musculoskeletal system correctly and keep it in good shape. To do this, you need to regularly do a set of physical exercises for your back at home or in the gym.
A set of exercises for women
Before starting any workout, you need to do warm-up and stretching movements.
1. To develop the back muscles.
- Place your feet at shoulder distance.
- Place your hands along your body.
- Hold one dumbbell with the required weight in each hand.
- As you exhale, squat down until the dumbbells touch the floor. The back, at the same time, should be in a straight state.
- Stop for 1-2 seconds. And as you exhale, return to the starting position.
- Perform a couple of approaches 12-15 times.
2. To tighten the pectoral muscles.
- Take a lying position on the floor. Bend your arms at the elbows and grab the equipment with your hands with a direct grip.
- As you inhale, move your hands with dumbbells up and remain in this state for 2-3 seconds.
- As you exhale, lower your arms.
3. To form abs and strengthen the side muscles.
- The legs are placed at shoulder distance, and the hands and dumbbells are located along the body.
- As you inhale, bend to the right side. The hand should be at knee level.
- As you exhale, return to your original state.
- Bend in the opposite direction.
- The number of repetitions can vary from 30 to 60.
4. To work on the muscles of the legs and buttocks.
- Spread your legs a little.
- Hands with dumbbells are located along the body.
- Lunge forward with your right foot and hold for a couple of seconds.
- Return to original state.
- Perform the exercise with your left leg.
5. To strengthen the muscles of the arms and shoulders.
- Starting stance: feet shoulder distance apart. Hands with equipment of the required weight are located along the body.
- As you inhale, your arms must be bent at the elbows and leaned against your chest.
- Fix for 1-2 seconds.
- As you exhale, return your arms to the starting position.
- Complete 3 sets of 12-15 reps.
Features of performance for women and girls
The different levels of the hormone testosterone in girls and men, on which the growth of strength and muscle mass largely depends, does not require different programs or exercise techniques.
This biological feature only means that women will have a much more difficult time gaining muscle mass, and for most women it will be more difficult to get rid of excess body fat.
Therefore, women who are afraid of strong muscle growth like professional bodybuilders can safely train with weights, developing the strength of the muscles of the whole body - huge muscles do not “threaten” them.
Even many men, who have about 15 times the testosterone levels of women, struggle to build muscle over the years through regular and rigorous training. Many women are embarrassed by the “masculine” appearance of professional bodybuilders with huge muscles, but such results cannot be achieved without various pharmacological support, including anabolic steroids.
If a woman trains with weights, even very intensely, then without all this “chemistry” her muscles will remain compact, but her body will acquire:
- graceful slender appearance;
- strength;
- endurance;
- and most importantly – health.
All this applies to the muscles of the back. Most women naturally have a more developed lower body - legs and buttocks, so intensive strength training of the back will not lead to huge lats and broad shoulders, but will only make the proportions more harmonious.
Strength training with heavy weights is of great importance for burning excess fat in the body. Therefore, you cannot refuse them in favor of cardio training.
The ideal approach to losing fat includes:
- strength training with weights;
- cardio training;
- balanced diet;
- a full night's rest;
- avoiding stress.
Contraindications
Before you start exercising with dumbbells, it would be a good idea to consult a doctor, since there are contraindications for such activity:
- pregnancy period;
- diseases of the cardiovascular system;
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- various operations;
- before or during menstruation;
- high blood pressure;
- umbilical hernia;
- problems with the spine, when it is forbidden to put stress on the back muscles.
With such problems, the doctor may prohibit you from exercising altogether or allow you to train with a light load. It all depends on the nature and stage of the disease.
