Strengthening your back muscles has benefits beyond aesthetics. By incorporating an exercise routine with dumbbells or back weights, body posture improves and injuries due to muscle weakness or atrophy can be prevented.
According to research published in Annals of Agricultural and Environmental MedicineWeight training positively affects the body in several ways:
- Improve motor coordinationnecessary to give movement and movement speed, strength and endurance.
- strengthens muscleswhich affects the reduction of body pain.
- Promotes optimal organ function.
- Promotes injury recovery in the column.
How can weight training help your back?
Dumbbell exercise routines to work the back and other muscle groups are important for stimulating contraction, as the tissues try to counteract an external resistance generated by the weight. This contributes to its strengthening. A strong back doesn’t hurt easily!
By exercising with these tools, you can reduce the risk of muscle atrophy.. When the muscles around the spine and torso weaken due to lack of physical activity or illness, lower back pain develops and in some cases reduces range of motion.
Additionally, dumbbell exercises promote muscle hypertrophy, i.e. increase in muscle size. They also delay mass loss associated with age, inactivity, or trauma, as pointed out by a article published by the Journal of the Hospital de Clínicas of the University of Chile.
Recommendations before starting the exercises
Before doing the exercises that we share with you on this occasion, keep these previous recommendations in mind:
- If you have a back injury or condition involving your spine, consult your doctor or physical therapist before starting.
- Take 10 minutes of cardio to warm up your muscles and prepare them for the routine.
- Start with moderate weight dumbbells (3 to 5 kilograms). You should work on conditioning your body with light weights first. Once your stamina and strength build, you can add more.
- Remember that if your body is not prepared and you use a lot of weight, you can injure yourself.
- Activate your abdominal muscles in each exercise to keep your spine strong and healthy.
- Focus on doing them consciously and slowly to ensure their correct practice.
Dumbbell exercises to work your back
A study of Exercise science magazine suggests that the effectiveness of resistance training depends on the selection and order in which they are performed, their frequency and rest periods. All are factors that have an effect on the increase in muscle mass.
Other study published in the journal Frontiers in physiology states that To get more strength and muscles, it is advisable to adapt the intensity of the routine to the physical condition of each person.. She also points out that working with dumbbells and light weights also increases muscle volume.
Then learn the exercises with dumbbells or weights that will help you work your back and strengthen your muscles.
1. Good morning exercise
This exercise owes its name to the traditional greeting of oriental culture: the inclination of the trunk. Practicing it increases the strength of the spinal erectorsa set of muscles and tendons covering almost the entire length of the lumbar, cervical and thoracic regions.
according to article by PeerJAdding weight to this exercise tends to increase the activity of these muscles. However, they believe that more research is needed in this regard. To do this, follow these steps:
- Start standing with your legs shoulder-width apart.
- In each hand hold a dumbbell. Bend your arms so the dumbbells are at your side and over your shoulders.
- Bend your knees slightly and bring your hips back over your heels.
- Lower the trunk so that it is parallel to the ground.
- Straighten your knees and lift your torso to return to the starting position. Repeat this exercise for 30 seconds, rest and do two more sets.
2. Dumbbell deadlift
Like the previous exercise, dumbbell deadlifts work the erector spinae and lower back. To find out how to do it, we give you the following instructions:
- Stand with your feet hip-width apart and your legs extended. The dumbbell, bar or weight should be in front of you on the ground.
- Squat down and grab the weight with one or both hands.
- Stand up keeping your arms straight and parallel to your body. Squeeze your glutes and bring your hips forward slightly.
- Squat again bringing the weight closer to the ground and repeat the exercise. Complete three sets of 10 repetitions.
3. Rower bent
This exercise with dumbbells to work your back Strengthens several muscles, including your trapezius, lats, and rhomboidsTherefore, it is considered one of the most complete. To put it into practice you need to do the following:
- Hold a dumbbell in each hand.
- Standing with knees and hips slightly bent, lean your torso forward.
- Bend your arms, bringing your elbows back and over your back.
- This movement brings the shoulder blades together, two bones also known as shoulder blades.
- Hold this position for one minute and extend your arms in front to repeat the exercise. Complete three sets of 10 repetitions.
4. Superman
A article of Journal of Orthopedic and Sports Physical Therapy in which three groups were analyzed when they performed exercises for the treatment of low back pain, determined that the exercise of superman with resistance in weight increases the activation of the muscles of the lower back, strengthening it. Want to know how?
- Lie on your stomach with your legs hip-width apart and your arms extended out in front.
- Each hand holds a light dumbbell.
- Squeeze the buttocks and abdomen. Keeping your torso and pelvis on the ground, raise your arms and legs at the same time.
- Once you get as high as you can, hold this position for a second.
- Lower your limbs and repeat the exercise. Complete three sets of 10 repetitions.
5. Lateral arm raise
In addition to working the trapezius, this exercise works the muscles of the shoulders and neck.. Its realization implies the completion of the following steps which we detail below:
- Lie on your stomach on a mat for exercise. Forehead should be on the carpet and gaze down to relieve neck tension.
- In each hand hold a dumbbell.
- Keep your legs hip-width apart and your arms extended out to each side. To achieve this position think that your body forms the shape of a cross.
- Without lifting your chest, pelvis, or legs off the mat, raise your arms out to the side until your elbows are at shoulder height.
- During the movement, be careful not to bend your arms.
- Lower your arms and dumbbells to the floor and repeat. Perform this exercise in two sets of 10 repetitions.
Take care of the health of your back and tone it up
Go ahead and do these dumbbell exercises to work out your back at least three times a week alternately. This way you will strengthen your muscles and you will be able to see and feel the results in the medium and long term.
Remember that if you are unsure which routine is best for you, it is advisable to consult a personal trainer. He will be able to guide you in carrying out the exercises, their intensity and the best weight or resistance.
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