Dumbbells and Sport Bench to Build Your Back Posted in: Workout – Tags: ,

Even if you are just starting the way to your dream body, the importance of strong back muscles cannot be overemphasized. A wide back and a toned chest can turn a stout person into a solid one, and a fat person into a massive one. And if your own extra weight prevents you from working on the details, the exercises below will be especially helpful. All you need are: adjustable workout bench, dumbbells your desire and, of course, this article.

Effective exercises for training back muscles with dumbbells on the workout bench

effective exercises for training back muscles on the athletic bench

Dumbbell row on an incline bench

Dumbbell row on an incline bench
Dumbbell row on an incline bench

This exercise is for the independent development of the latissimus dorsi and allows the muscles to become more symmetrical. The variation on the bench is the perfect choice for people who has medical problems with their lower back.

Execution technique:

  1. Set the workout bench to a 45-degree angle.
  2. Take dumbbells in both hands, lie on your stomach on the bench, resting your knees on the bend of the structure. Lower your arms loosely. Take a breath.
  3. As you exhale, pull the dumbbells as high as possible, bending your arms so that the dumbbells are not under the chest, but on the sides of the belt.
  4. While inhaling, gently lower the dumbbells down.
  5. Repeat the required number of lifts.

Bent-Over Dumbbell Row

Bent-Over Dumbbell Row
Bent-Over Dumbbell Row

Dumbbell Row, when it’s done correctly, is one of the most “generous” exercises in this selection. This exercise is mainly focused on training the back, but it also involves the arms and shoulders. By choosing the right load for each side, you can correct the imbalance in the development of your muscles.

Execution technique:

  1. Place the bench in a horizontal position and place the dumbbells on both sides of it.
  2. Place your right knee on the edge of the bench, lean forward and rest your right palm on the bench. Select the distance between your palm and knee so that your body could stand parallel to the floor. Arch your back and take your shoulders back.
  3. Take the dumbbell off the floor with your left hand. Do not bend your arm, let it hang down freely. The palm of the hand should be directed towards the bench. This is the starting position.
  4. Raise your elbow to pull the weight towards your body. Keep your torso steady and keep your arm close to your torso.
  5. When you bring your elbow up as far as possible, exhale. Please note that the dumbbell is lifted precisely by pulling the elbow back; this is the only way your back will work, not your arms.
  6. Gently return your hand to its original position and inhale.
  7. Repeat the required number of lifts.
  8. Change sides and do the same approach with the other hand.

How to do the exercises correctly

But before proceeding with the proposed exercises, we want to remind you the basic rules for back exercises:

  • keep your head straight and look forward, this will help keep the back arch and avoid traumatic rounding of the back;
  • when moving your arms down, do not drop the weight too fast and do not let the shoulder blade follow it;
  • during all repetitions, keep the torso straight;
  • the elbows should be closer to the body, do not take it to the side when moving;
  • the main load in the exercises above should lie on the back, and not on the arm. Think that you are pulling your elbow back, not that you are pulling the dumbbell towards you;
  • do not let the shoulder rise when moving, make sure that it is lowered down; – and most importantly, select the optimal dumbbell weight and the number of repeats.

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