How to work your back with dumbbells: 15 steps (with pictures)

How to work your back with dumbbells: 15 steps (with pictures)
How to work your back with dumbbells: 15 steps (with pictures)
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Dumbbells are a good way to strengthen and tone the back. You can work out with just 2 dumbbells or incorporate a bench to vary your routine. Start with light loads before moving on to heavier loads. Make sure to pay attention to your posture to avoid injury. Ask a trainer for advice or practice with a friend to keep things fun and original.

Steps

Part 1 of 3: Lifting Dumbbells to Work Your Back

Work Your Back With Dumbbells Step 1

Step 1. Do a deadlift

Stand up with a dumbbell in each hand. Bend your knees, keeping your back straight, then lower the dumbbells to the floor. After a short break, get up.

  • This is one of the most effective dumbbell exercises because it works both the back and other muscle groups.
  • You can also adapt this exercise to a deadlift with straight legs, bending at waist level to lower the dumbbells to the floor, then straightening up after a short break.
Work Your Back With Dumbbells Step 2

Step 2. Perform a bust leaning forward

Stand with your knees slightly bent, then step down to grab a dumbbell in each hand. Lift the dumbbells until your upper arms are parallel to your torso. Hold them for a short time before putting them back on the floor. Keep your back straight throughout this exercise, you should only move your arms.

Work Your Back With Dumbbells Step 3

Step 3. Try the chest pull with a wide grip

Take a dumbbell in each hand, bend your knees slightly and bend down at waist level. Then lift both dumbbells at the same time towards your chest without changing the angle of your hips and knees. Your arms should be a little more apart than your shoulder width. Keep the dumbbells at the same height as your chest for a few moments before lowering them. Exhale as you pull and inhale as you return to your starting position.

Work Your Back With Dumbbells Step 4

Step 4. Go for a shoulder press

Stand with a dumbbell in each hand placed at shoulder level. Keep your palms facing each other. Push the dumbbells skyward until your arms are straight. After a short break, lower the dumbbells to a resting position at shoulder height.

Be careful not to move your back during this exercise. It is your arms and shoulders that should lift the dumbbells

Work Your Back With Dumbbells Step 5

Step 5. Hold dumbbells while flexing your thighs

Hold a dumbbell in each hand and then stand up with your feet shoulder-width apart. Bend your knees and hips until your thighs are parallel to the floor. Lift both dumbbells up to your chest, then lower them (after a pause) without changing your body angles. Return to your starting position and repeat.

Be sure to exhale when lifting the dumbbells and inhale when returning to a resting position

Part 2 of 3: Adding benches to exercises

Work Your Back With Dumbbells Step 6

Step 1. Do an alternating seated shoulder press

Hold a dumbbell at shoulder height and a dumbbell stretched out to the sky. Make sure your palms are facing each other. While seated on a bench, bring the raised dumbbell back towards your shoulder and then lift the other dumbbell up into the air.

After a short pause, bring the dumbbell back over your shoulder and then lift the other up into the air. Alternate each arm, lifting and lowering one dumbbell at a time

Work Your Back With Dumbbells Step 7

Step 2. Try the kneeling pull with one arm

Lay your right hand and the bent right knee on a bench. Grasp a dumbbell with your left hand and then, using your left leg to maintain balance, lift the dumbbell towards your torso. Lower it after a short break. After 5-10 repetitions, alternate with the left arm and knee on the bench.

You can also adapt this one-arm pull-up exercise by placing one hand on a bench, standing with both feet on the ground, and then lifting the dumbbell towards your torso

Work Your Back With Dumbbells Step 8

Step 3. Try the lying spreads

Lie on a bench on your chest and stomach. Grasp a dumbbell in each hand. Straighten your elbows until your arms are parallel to the floor. After a short break, lower the dumbbells to the floor.

  • It is less stressful on your arms to use lighter dumbbells for this exercise. Also, be sure to breathe out when lifting the dumbbells and breathe in when you return to a resting position.
  • You can also try a variation of this exercise. Take a dumbbell in each hand and stand up. Let your arms hang down at the hips, palms facing out. Now, keeping your arms straight, lift the dumbbells until they are parallel to your ears. Hold this position briefly before returning to your starting position.
Work Your Back With Dumbbells Step 9

Step 4. Work on your rotator cuffs

Lie on your side on a bench. Grasp a 1-10 kg dumbbell with your upper arm at a 90-degree angle, palm facing inward. Keeping your elbow close to your body, slowly open your arm outward as far as your range of motion allows. Return to the starting position, repeat the exercise for 2 sets of 10 repetitions, then switch arms.

  • You have just rotated "out". Once you have done enough outward sets, reverse the movement to do "inward" rotations. Bring the same arm into the same starting position, bent 90 degrees. This time, slowly bring the load inward toward your waist. Try to do 2 sets of 10 reps on each side.
  • Be sure to use slow, controlled movements when doing this exercise. Do not initiate the charge or use jerky movements.
  • You can also perform these rotations while standing with a cable or resistance band securely attached at the elbows.

Part 3 of 3: Using Dumbbells Safely

Work Your Back With Dumbbells Step 10

Step 1. Choose the right outfit

Wear training clothes that give your body full range of motion. Choose an outfit that looks good on you without being too tight. In general, loose, comfortable sportswear will do the trick. Choose a fabric that wicks away moisture, rather than your old cotton t-shirt and sweatshirt.

It is important to always wear closed, well-fitting athletic shoes. Keep them securely fastened, as loose laces increase the risk of injury

Work Your Back With Dumbbells Step 11

Step 2. Start with light dumbbells

If you've never exercised before, start with light dumbbells. Dumbbells from 2 to 5 kg are the most suitable for beginners. Gradually increase the loads over a period of several weeks. For example, you can increase the weight of the dumbbells after using them to exercise twice a week for 4 weeks.

If you are pregnant or have a history of back or joint problems, check with your doctor to find out how much weight you can lift

Work Your Back With Dumbbells Step 12

Step 3. Warm up before lifting heavy dumbbells

It is important to give your body time to warm up and to loosen up your joints before applying heavy loads to them. Try working out with lighter dumbbells for 5 to 10 minutes before switching to heavier dumbbells for the rest of your workout.

Work Your Back With Dumbbells Step 13

Step 4. Perfect your posture

Poor posture or straining during exercise can cause serious injury. Avoid jerky movements of the arms or back (or the dumbbells themselves) when lifting weights. If you are not sure about your posture and position, talk to a trainer or gym staff member. Have them demonstrate the movements or correct your posture as you exercise.

You can also watch videos on the Internet to help you

Work Your Back With Dumbbells Step 14

Step 5. Stop when you are tired

If you start to tire or start to feel short of breath, it's time to drop the dumbbells. Lifting the dumbbells when you are tired are more likely to injure yourself because your muscles or joints may give up on you under the load.

Work Your Back With Dumbbells Step 15

Step 6. Practice with a friend

It is safer (and generally more fun!) To train with a friend. Lifting dumbbells is especially dangerous when doing it alone, as you don't have anyone to help you with the load or to monitor your physiology if something goes wrong.

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