3 effective exercises with dumbbells that will help build your back

3 effective exercises with dumbbells on the back

All you need is dumbbells and a bench.

You can pump your back in different ways. One of them is with dumbbells. There are not many such exercises, but they are all extremely effective. After them, you will feel every muscle in your back. It is important that this workout is multifunctional, because it also affects the hands.

<a href="https://www.championat.com/authors/4745/1.html">Elena Skoblova</a>” title=”<a href="https://www.championat.com/authors/4745/1.html">Elena Skoblova</a>“/></div><p>Supervisor and Master Trainer at the World –°lass Gym</p><p class=Explains how to properly work out the back with dumbbells.

Bent over two dumbbell rows

Execution technique

  • Stand in an inclination, place your legs narrowly and bend slightly.
  • Dumbbells in hands at knee level, arms perpendicular to the floor.
  • As you exhale, pull to the belt, bringing the shoulder blades together. During the pull, the elbows should go straight up, you do not need to spread them to the sides.
  • Hold at the top for a few seconds.
  • On an inhale, slowly return to the starting position.

Photo: www.istockphoto.com

Do 2-3 sets of 10 reps.

The thrust of one dumbbell in an inclination to the belt

Execution technique

  • Stand with one knee on the bench, rest your free hand on the bench in front of you.
  • With the other leg firmly rest on the floor, the arm with the dumbbell is straight and perpendicular to the floor.
  • As you exhale, raise your arm with a dumbbell, while bending it to 90 degrees at the elbow. The movement of the elbow should be straight up.
  • Hold at the top for a few seconds.
  • As you inhale, slowly return your arm to its original position.

After each approach, change your hand and perform the exercise by analogy.

Photo: www.istockphoto.com

Do 2-3 sets of 10 reps for each arm.

Pullover Lying

Execution technique

  • Lie down on a bench. Put your feet on the floor.
  • Hold the dumbbell with straight arms at eye level.
  • As you inhale, lower the dumbbell behind your head to the level of the bench.
  • As you exhale, bring the shoulder blades and return the dumbbell to its original position.
  • Perform the exercise without sudden movements.

Photo: www.istockphoto.com

Do 2-3 sets of 10 reps.

Perform all exercises carefully, strictly observing the technique. Any awkward or abrupt movement will not only not pump your muscles, but can also lead to an injury that will not allow you to train for a while and slow down your progress.

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