Dumbbell Exercises to Strengthen the Back Muscles

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Robert Maurer
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La back it is made up of a multitude of muscles, some larger and others much smaller, but all important in keeping it strong and compact.

The exercises of pull-up to the bar and the various types of barbell rowing are the "fundamentals" to strengthening the back muscles.

On the other hand, they are not considered among the most accessible, especially for those approaching fitness for the first time and, in particular, if you do not have the opportunity to train in the gym.



However, there are others methods to best develop this large district muscular.

Back training: benefits

Sometimes it is thought that the primary goal of training the back is to make it achieve perfect aesthetics but this is not the case, since strengthening the muscles of this part of the body results in a welfare physical extremely impactful for the performance of normal daily activities.

Having a strong back, in fact, is important because, like the abdominal ones, yours muscles (both highs and lows, both deep and superficial) protect the spine and improve the posture. This last aspect is also fundamental to avoid sprains and strains.

Taking care of the back through specific training is particularly recommended especially for those who carry out a sedentary job. Spending many hours a day sitting in front of a PC screen in the same position leads to leaning forward, often even without realizing it. Over time this incorrect posture can become harmful to the spine and for this reason, train consistently by performing exercises aimed at the strengthening of muscles of that part of the body allows to improve posture and avoid or decrease the backache. For this, you can also do some Pilates exercises.



 

Back strength is one of the signs to tell if your workout is working. 

Back workout with dumbbells

One of the most effective alternatives for training the back muscles is to do it using dumbbells (dumbbells), as these tools are quite versatile and allow you to put in place Different solutions, all extremely valid. Furthermore, their small size and the ease of transport make them ideal for train even outside the gym, for example at home or in the park.

Here are some back exercises with dumbbells.

Rematore con manubri a due mani (two/double arm dumbbells row)

This exercise is excellent for working the upper back and side (backbone, large round) the back shoulder (deltoid back e trapezius) and forearm flexors (biceps, etc.).

At a stabilizing and postural level, the spinal muscles of the spine, lumbar and buttocks also intervene.

To run it:

  • Stand with your feet hip-width apart.
  • Hold a dumbbell in each hand in front of the thighs.
  • Push your hips back and lean forward at least 45 degrees (if you can even 90 degrees), keeping your back flat.
  • Begin with your arms straight towards the ground and palms facing each other.
  • Bring the elbows towards the ribs and lift the weights along the lower abdomen.
  • As the weights come close to the body, focus on compressing the shoulder blades.
  • Perform 3 sets of 8 - 12 repetitions.

One-Handed Dumbbell Row (one / single arm dumbbells row)

It is the one arm version of the previously described rowing machine.



The musculature used is more or less the same, despite the obvious change in posture - especially if you want to perform it in the prone version on the bench.

To do it standing up:

  • Stand upright, with your feet hip-width apart.
  • Hold a dumbbell in your right hand.
  • Place your left hand lightly on your left thigh to help you stay balanced. Push your hips back and lean forward at least 45 degrees (if you can even 90 degrees), keeping your back flat.
  • Lift the right arm, keeping the elbow at the side and bring the weight up to the abdomen.
  • Then, reverse the movement and lower the weight slowly.
  • Once back to the starting position, repeat the same movement 8 - 12 times, before repeating the entire sequence on the other side.

Alternating dumbbells row

  • Stand with your feet hip-width apart.
  • Hold a dumbbell in each hand, arms straight towards the ground.
  • Push your hips back and lean forward at least 45 degrees (if you can even 90 degrees), keeping your back flat.
  • Exhale, pull on the core and bring the right dumbbell towards the torso, squeezing the right shoulder blade.
  • Lower the handlebar slowly.
  • Exhale, pull on the core and bring the left dumbbell towards the torso, squeezing the corresponding shoulder blade.
  • Continue alternating arms, making sure you do the same number of repetitions on each arm.
  • Perform 3 sets of 8 - 12 repetitions per side.

Dumbbell bench row (prone / supported / incline bench dumbbells row)

  • Before starting, adjust the incline of an exercise bench so that it forms an angle of approximately 45 degrees from the ground.
  • Lie on the bench in the prone position, holding a dumbbell in each hand.
  • Extend your legs back, point your heels on the ground and rest your weight on your torso against the bench.
  • Extend your arms down along the sides of the bench.
  • Take an exhalation and bring the weights towards your chest.
  • Pause for a second and, in the meantime, squeeze your shoulder blades.
  • Resume the movement by lowering the weights slowly towards the ground.
  • Perform 3 sets of 8 - 12 repetitions.

Another variation is to bring the arms to the chest alternately.



To increase the degree of difficulty, the isometric chest pull position can be held for a longer period of time.

 

These exercises can contribute to training for neglected muscles. 

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