There are not so many exercises with dumbbells for the back. The back is a large muscle group and in order to work out all its parts, dumbbells alone are not enough. If there is no way to work with the bar, then you need at least a horizontal bar to work out the broadest muscles of the back.
Dumbbells for performing exercises on the back should be collapsible and have a sufficiently large weight. The back muscles are strong enough and with light dumbbells try to work out her useless waste of time.
It is better to add exercises with dumbbells to the back training to “finish off” the muscles after basic exercises.
Latissimus Dorsi Exercises – One-Handed Dumbbell Pull
This exercise is perfect for “finishing”, for example, after pulling the bar in a slope.
Starting position: take a dumbbell in your hands and lean forward. Rest your free hand against the bench and put the same foot forward and bend at the knee. Keep your back straight. As you exhale, pull the dumbbell to your belt while working with your back muscles. As you inhale, slowly lower the dumbbell to its original position.
Second embodiment: take a dumbbell in your hand. With your free hand and the same-named knee rest against the bench. Stand with your second foot on the floor, bending your knee slightly. Keep your back straight. As you exhale, pull the dumbbell to your waist while working with your back muscles. Try not to engage your biceps. As you inhale, lower the dumbbell.
Best Trap Exercises – Renegade Rows
The exercise is performed similarly to incline barbell pull. It can be used as a basic exercise if you do not have the opportunity to work with a barbell.
Starting position: stand straight with dumbbells in your hands. Lean forward, crouching in the lower back. Keep your back straight, your gaze is directed forward. As you exhale, pull the dumbbells toward your waist while contracting your back muscles.
Try not to include biceps. Do not lower your head during the exercise, this will result in a rounding of the back. On inspiration, return to the starting position.
The difference between working with dumbbells in this exercise and torsion bar pulls is that the amplitude of movement at the final point is greater and you can reduce your back muscles more.
Choose the tilt of the body so that your lower back feels comfortable. To engage more muscle fibers in the work, you can change the position of the hands (hold them as you pull the bar in an inclination, turn your palms towards each other).
Back Workout For Mass – Dumbbell Deadlift
It is carried out in the same way as the deadlift with a barbell. In the absence of a barbell, it can serve as a basic exercise with dumbbells for the back.
Starting position: Take the dumbbells in your hands and stand straight. Bending the legs slightly, tilt the body forward. The gaze is directed forward. During the movement, do not lower your head down so as not to round your back. On the exhale, straighten up taking its starting position. At the top point of the amplitude, you do not need to bend back. This creates an unnecessary load on the lumbar spine. Perform movements smoothly without sharp jerks.
When working with dumbbells, use straps (wrist straps). When doing exercises with dumbbells, each hand holds the weight on its own, so it is much easier to hold a 50 kg bar with two hands than two 25 kg dumbbells.
Back Dumbbell Exercises – Dumbbell Shrugs
Exercise for the development of the trapezius muscles that are responsible for the movement of the shoulder blades.
Starting position: Pick up a dumbbell and stand straight. As you exhale, lift your shoulders up. Lower as you inhale. do the movement strictly up and down. Performing circular movements of the shoulders under load threatens injuries.
The back is a large muscle group. Therefore, you need to do not only exercises with dumbbells but also the rest of the arsenal of exercises using barbells, machines and blocks.