Dumbbells are perfect tools for strengthening and toning the back; you can train your back muscles with just two weights or even use a bench to make the routine more varied. Start with light loads before moving on to heavier ones and pay attention to posture and technique to avoid injury. Ask an instructor for advice or train with a friend to have fun and not lose motivation.
Steps
Part 1 of 3: Raise the Dumbbells to Train the Back
Step 1. Perform deadlifts
Hold a dumbbell in each hand while standing upright; bend your knees without arching your back and bring the weights to the floor. After a short pause, raise your back.
- This is the most efficient exercise to perform with dumbbells because it involves both the lats and the other muscle groups.
- You can modify the movement by keeping your legs stiff and bending at waist level to bring the weights to the ground and then straighten up after a short break.
Step 2. Try the dumbbell rowing exercise
Stand with your knees slightly flexed and lean forward a little to take a dumbbell in each hand; lift the weights until the shoulders are parallel to the torso. Hold the position for a short time before extending your arms again.
Step 3. Do wide rows
Take a dumbbell in each hand and bend your knees slightly as you lean forward at waist level; simultaneously lifts both weights up to the chest without changing the inclination of the hips or knees. The arms should be slightly more open than shoulder width; exhale as you lift the dumbbells and inhale as you return to the starting position.
Step 4. Try shoulder presses with palms facing inward
Stand up and hold a dumbbell in each hand bringing them to shoulder height; palms should be facing each other. Push the weights up by straightening your elbows; after a short pause, bring them back to the starting position near the shoulders.
Be careful not to jerk your back during the movement, you only need to use your shoulder and arm muscles to lift the dumbbells
Step 5. Hold the weights while doing squats
Grab one in each hand and spread your legs shoulder-width apart. Bend your knees and hips until your thighs are parallel to the floor; lift both dumbbells up to your chest, take a short break and lower them again without changing the angle of your body. Return to the starting position and repeat the sequence.
Remember to exhale as you lift the weights and inhale as you return to the resting position
Part 2 of 3: Adding the Bench
Step 1. Perform alternating shoulder presses in a seated position with palms facing inward
Keep one dumbbell at shoulder height and the other raised to the ceiling; make sure your palms are facing each other. Carry the weight from the top of your shoulder and lift the other one while sitting on the bench.
After a short pause, lift the dumbbell which is now near the shoulder and lower the other one; proceed with one dumbbell at a time alternating arms
Step 2. Try the Kneeling Single Row
Place your right hand and right knee on the bench; grab a dumbbell with your left hand and, leaving your left foot on the ground to maintain balance, lift it up to your torso. Lower it after a short break and perform 5-10 repetitions by switching hands and knees that are resting on the bench.
You can change the movement in the single row by placing one hand on the bench, keeping both feet on the ground and lifting the dumbbell up to your chest
Step 3. Try the back flies
Lie prone on the bench and hold a dumbbell in each hand. Straighten your elbows until your arms are parallel to the floor; after a short pause, return the weights to the ground.
- It is easier for the arm muscles to use light weights; also remember to exhale when you lift them and inhale when you return to the starting position.
- You can try some variations. Hold a weight in each hand and remain standing; let your arms dangle at your hips with palms facing out. Keep your arms straight and lift the dumbbells outward until they reach ear height; hold the position for a few seconds before returning to the resting position.
Step 4. Train the rotator cuff
This exercise involves the muscle-tendon complex of the shoulder. Lie on your left side and hold a 1-10kg dumbbell (depending on your athletic ability) by bending your elbow 90 degrees and turning your palm inward. Slowly bring your arm outwards keeping the elbow close to your body and for the maximum width you can reach; return to the starting position and perform 2 sets of 10 reps before switching arms.
- Movement is an external rotation. When you've done an adequate number of outward rotations, you should move on to inward ones. Always assume the same position with the left arm, taking care to bend the elbow at a right angle; this time bring the weight to the waist and then to the starting point. Do 2 sets of 10 reps on each side.
- Make slow, controlled movements during this exercise; don't move abruptly and don't let inertia drag your arm.
- You can also replace the dumbbells with resistance bands tied securely at the elbow.
Part 3 of 3: Using Dumbbells Safely
Step 1. Put on the right clothing
Choose training clothes that allow the body to move freely; they should follow the silhouette without being too tight. In general, comfortable gym t-shirts and shorts are fine; opt for fabrics that wipe sweat away from the skin instead of an old cotton t-shirt and sweatshirt.
It is always essential to wear sneakers that are closed at the toe and that fit well on your feet; fasten them securely, as loose laces could cause injury
Step 2. Start with light dumbbells
If you are a beginner, you should start training with 2-5 kg weights, which are best at this athletic level, and gradually increase the weight over the course of several weeks; for example, upgrade after using the same tools twice a week for four weeks.
If you are pregnant or have suffered from back or joint problems in the past, talk to your doctor about the limits within which you can safely lift weights
Step 3. Warm up before training
It is important to give the body time to prepare and make the joints flexible before loading them with weights; do a few light dumbbell exercises for 5-10 minutes before moving on to heavier loads for the remainder of the session.
Step 4. Perfect your technique
Poor posture or improper effort when lifting can cause a serious injury. Do not make sudden, uncontrolled movements with your arms or back (or shake the dumbbells). If you have any doubts about how to perform some exercises perfectly, talk to the instructor or a member of the gym staff; ask him to show you the movement or to change your posture as you do it.
You can also watch demonstration videos online
Step 5. Stop when you are tired
If you start feeling severe fatigue or snorting from running out of breath, it's time to put the dumbbells away. It is much easier to get injured when tired, because muscles or joints can give way under the weight of the tools.
Step 6. Practice with a friend
It's safer and more fun too! Weightlifting is especially dangerous when you are training alone, because there is no one who can free you from the weight and monitor your condition when needed.
