Exercises for the back with dumbbells: complexes for women and men

Collapsible dumbbells - this is perhaps the best equipment for home training. Their convenient design makes it possible to simulate many exercises from the gym, and adjusting the weight of the projectile allows the athlete to progress in the loads, which is extremely necessary for all bodybuilders. With dumbbells, you can easily pump all the muscle groups: chest, biceps, triceps, legs, shoulders and, of course, back. The training of the latter will be discussed in today's article, which will talk about the best exercises for the back with dumbbells.

Contraindications

A very important topic. Before starting a discussion of exercises for the back with dumbbells, first you need to talk about who is not recommended to perform them:

• People with diseases of the cardiovascular system (myocardial infarction, heart failure, angina pectoris, etc.).
• Pregnant women.
• Women and men with asthma.
• People suffering from spinal diseases.
• Women who endure critical days very hard.
• Men and women who have had surgery.
• Patients with a hernia of the anterior abdominal wall.
• People who have blood pressure problems.

We figured out the main contraindications, now we turn directly to the topic of the article. Let's start with exercises with dumbbells for the back for men.

Dumbbell Waist

One of the most popular exercises for the back, both among visitors to the gym, and among home training enthusiasts. During its execution, the broadest muscles work, deltas and biceps receive an indirect load.

Technique of execution:

1. Take the starting position: Take a dumbbell in your right hand, put your left knee and left hand on the bench. The back should be flat, and the body should be held parallel to the surface of the bench.
2. As you exhale, pull the dumbbell to your waist, contracting the latissimus muscle as much as possible.
3. On inspiration, return to the starting position.
4. Move the set number of times, then repeat it on the other side.

Since this exercise for the broadest muscles of the back with dumbbells requires the most rigorous technique, we recommend that you familiarize yourself with the video posted below, which explains in detail all its subtleties.

Dumbbell Dumbbell

This is an alternative to the classic tilt rod. During the draft of the dumbbells in the slope, the main load is received by the trapezium, extensors and rhomboid muscles.

Technique of execution:

1. Stand straight with your feet shoulder-width apart. Sit down and pick up shells in your hands. Bend your legs a little at the knees, tilt your body 45 degrees.
2. While exhaling, pull the dumbbells to the level of the body, moving your elbows back.
3. Taking a breath, return to the starting position.

To avoid injuries, keep your back straight throughout the exercise! The technique is described in more detail in the video below.

Dumbbell Deadlift

This exercise for the back with dumbbells is an alternative to the classic deadlift with a barbell.

Technique of execution:

1. Stand straight with your feet shoulder-width apart. Straighten your back and bend slightly in the lower back.
2. Take dumbbells and bend forward without sudden movements. While lowering the shells, the arms should slide down along the hips and stop approximately in the middle of the lower leg.
3. On inspiration, return to the starting position.

Both the classic deadlift and dumbbell deadlift are very effective, but at the same time quite traumatic exercises, improper performance of which can seriously harm your health. Before you start doing this exercise with dumbbells for your back muscles, check out the video below, which shows the most common mistakes made when performing it.

Dumbbell Shrugs

Shrugs are very different from previous exercises, because when they are performed, the main load is on the trapeze, and not on the latissimus muscles or lower back.

The execution technique is as follows:

1. Pick up the shells.
2. As you exhale, begin to raise your shoulders as high as you can. In this exercise, it is important to pull with your shoulders, and not with your hands, in order to maximize the tension in the trapezium.
3. Taking a breath, lower your shoulders down.

Dumbbell back workout for girls

All the exercises listed above are perfect for those people who primarily want to build a large and powerful back. They can be performed by both men and women of the opposite sex. But what to do for those girls who do not set themselves the goal of rocking huge latitudinal, but just want to tighten their back muscles and tone them up? In this case, we suggest you familiarize yourself with the videos below. They demonstrated simple but effective back exercises for women with dumbbells and other improvised shells that can be found at home without any problems.

The second complex is performed both with dumbbells and with the weight of one's own body. It is worth adding that some of the exercises shown in it are suitable for more experienced athletes.

Recommendations

You already know about the complex and simple exercises with dumbbells for the back, which can be done at home and in the gym. But, in order for your training to be more effective, we would like to give you some very important tips.

1. Warm up well. Many beginners are very dismissive of the warm-up, because they believe that it takes away a lot of strength that could be spent on a full-time training. If you also hold this opinion, then remember once and for all: warm-up plays a very important role in strength training! This is especially true for back training, as it is she who is most often prone to injuries. Before working with dumbbells, make sure that your joints and lumbar muscles are well warmed up.
2. Do everything skillfully. One of the main reasons for the lack of muscle growth and injuries is the wrong exercise technique. Before you start this or that exercise, once again make sure that you know all its nuances and have studied it in detail.
3. Do not exercise too often. Do not forget that the back, like all other muscle groups in your body, needs time to recover. If you download it too often, then quickly drive yourself into a state of overtraining. One hard and intense workout per week will be enough.
4. Eat right. Your training will not make any sense if you eat only processed foods and sweets (this is especially true for those who want to lose weight). Remember that proper nutrition and training should always go hand in hand!
5. Do not forget about sleep. If you do not get enough sleep, then your muscles and nervous system will not be able to recover fully, which can also lead to overtraining and lack of results.

Recommendations on how to train the back of girls and men using dumbbells were presented to your attention. We wish you success in your training!