Dumbbells are great for strengthening and shaping your back. You can work your back with two dumbbells or combine it with an exercise bench to vary your routine. Start with light dumbbells before moving on to heavier weights. Make sure you pay attention to your exercise stance to avoid injury. Ask a coach for tips or practice with a friend so you don't get bored.
Step
Part 1 of 3: Lifting Dumbbells for Back Work
Step 1. Perform dead lifts
Hold a dumbbell in each hand while standing straight. Bend your knees and keep your back straight, lowering the dumbbells to the floor. Hold for a moment, then raise your back up.
- This is one of the most efficient dumbbell exercises as it works the back and other muscle groups.
- You can also adapt this exercise to a stiff-legged dead lift by bending to waist height to lower the dumbbells to the floor. Hold for a moment, then straighten your waist again.
Step 2. Perform a bent-over row
Stand with your knees slightly bent, and reach down to hold a dumbbell in each hand. Then, lift the dumbbells until your upper arms are in line with your torso. Hold for a moment and lower it back down. The back should remain straight during the exercise; You can only move your arm.
Step 3. Do a wide row
Take a dumbbell in each hand, slightly bend both knees, bend at the waist. After that, lift both dumbbells at the same time towards your chest without changing the angle of your pelvis and knees. Both arms should be slightly wider than shoulders. Hold the dumbbells for a while when they are at chest level, then lower them. Exhale as you lift and inhale as you return to the starting position.
Step 4. Try the palms-in shoulder press exercise
Stand straight and hold one dumbbell in each hand at shoulder height. Both palms facing each other. Push the dumbbells up until your arms are completely straight. After a brief hold, lower the dumbbells to the starting position at shoulder height.
Be careful not to jerk your back back during the exercise. Both arms and shoulders must move during the exercise
Step 5. Hold dumbbells while practicing squats
Hold one dumbbell in each hand. Bend your knees and hips until your thighs are parallel to the floor. Lift the dumbbells straight up to chest level and lower (after holding it briefly) without changing the angle of the body. Return to the starting position and repeat.
Make sure you exhale as you lift the dumbbells and inhale as you return to the starting position
Part 2 of 3: Including the Exercise Bench
Step 1. Perform a seated palms-in alternated shoulder pass
Hold one dumbbell at shoulder height, and another dumbbell pushed up. Make sure your palms are facing each other. While sitting on the bench, bring the dumbbells up to shoulder height. Raise another dumbbell up.
After a brief hold, return the dumbbell to your shoulders and raise another dumbbell up. Alternate for each arm, lifting and lowering one dumbbell at a time
Step 2. Try the kneeling one-arm row
Rest your right hand and bend your right knee on the bench. Grab a dumbbell with your left hand, and use your left foot to balance yourself. Lift the dumbbells toward your torso. Hold it for a moment, then lower it back down. After 5-10 reps, switch to your left hand and knee and lean back against the bench.
You can also adapt this exercise into a one-arm row by resting one hand on a bench, standing with both feet on the floor, and lifting dumbbells toward your torso
Step 3. Perform a back fly
Lie on your stomach on a bench and grab a dumbbell with each hand. Straighten your elbows until your arms are parallel to the floor. Hold for a moment, then lower the dumbbells back to the floor.
- It will be easier if you use lighter dumbbells for this exercise. Also, make sure to exhale as you lift the dumbbells and inhale as you return to the starting position.
- You can also do a back fly variation. Take a dumbbell in each hand and stand up straight. Let your arms hang down with your palms facing out. Now, keeping your arms straight, raise the dumbbells from a hanging position until they are in line with your ears. Hold for a moment, then lower the dumbbells.
Step 4. Do the rotator cuff exercise
Lie on your side on an exercise bench. Hold dumbbells weighing between 1-9 kg with your upper arms at a 90 degree angle, and palms facing in. Keep your elbows together at your sides, and slowly open your arms outward as far as your range of motion. Return to starting stance, repeat 2 sets of 10 reps, then switch arms.
- This is the "out" rotation. Once you've completed a few sets of outward rotation, it's a good idea to replace the movement with an “inward” rotation. Bring the same left arm to the starting position 90 degrees. This time, slowly bring the dumbbells in toward your pelvis. Return to starting position, and try to do 2 sets of 10 reps on each arm.
- Make sure you move slowly and in control while doing this exercise. Don't throw dumbbells or jerky moves.
- You can also perform this rotational exercise using a cable or resistance band tied tightly below elbow height.
Part 3 of 3: Using Dumbbells Safely
Step 1. Wear the right clothes
Wear sports clothes that allow full body movement. Choose clothes that fit, but are not too tight. Usually, gym clothes that are comfortable and slightly loose are ideal. Choose fabrics that wick away sweat, instead of wearing old T-shirts and sweaters.
You should wear sports shoes that fit your feet well before exercising. Fit tightly as loose shoes can cause injury
Step 2. Start with light dumbbells
If you are a beginner, use dumbbells weighing 2-5 kg. Increase the weight of the dumbbells slowly over the course of a few weeks. For example, increase the weight of the dumbbells after training twice a week for four weeks.
If you are pregnant or have a history of back or joint problems, consult your doctor first to find out what load limits are safe for you
Step 3. Warm up before practicing
You should warm up and loosen your joints before using heavy weights. Try exercising with light dumbbells for 5-10 minutes before switching to heavier dumbbells.
Step 4. Refine your attitude
Poor posture or strain when lifting weights can cause serious injury. Try not to jerk your hands or back (or the dumbbells themselves) when lifting. If you have any doubts about your training posture and position, consult a trainer or staff at the fitness center. Ask them to model moves or correct your attitude as you practice.
You can also view guide videos on the internet
Step 5. Stop practicing if you are tired
If your body starts to tense up or gasp for air, it's time to end the workout. Your body is more prone to injury when it's tired because your muscles and joints can run out of energy when lifting weights.
Step 6. Practice with a friend
It's safer (and fun!) if you have a friend to train with. Dumbbell lifting is quite dangerous to do alone because there is no one to take the weight off you or monitor the exercise if you are having trouble.
