Training of the back muscles: exercises with dumbbells

Back muscle training offers benefits that go beyond the mere aesthetic factor. Thanks to exercises with dumbbells, we can improve body posture and prevent the appearance of injuries due to muscle weakness or atrophy.

According to research published in the Annals of Agricultural and Environmental Medicine , weight training positively affects the body in several ways:

• Improve motor coordination, necessary to provide speed, strength and resistance to perform movements.
• Strengthens muscles, reducing pain.
• Promotes optimal functioning of the organs.
• Promotes healing of spinal injuries.

How can weight training help your back?

Exercises that involve the use of dumbbells to train the back and other muscle groups are important in stimulating contraction, as the tissues try to counteract the external resistance caused by the weight. In this way they become stronger. And a strong back is not easily hurt!

These exercises reduce the risk of muscle atrophy. Conversely, when the muscles around the spine and torso weaken from lack of physical activity or illness, lower back pain develops and can reduce mobility.

In addition to this, dumbbell exercises promote muscle hypertrophy, which is an increased volume of muscles. In addition, they delay the loss of muscle mass associated with age, inactivity or trauma.

Low back pain can be prevented with training to strengthen the lower back.

Tips to keep in mind before training your back muscles

Before performing the exercises that we present to you in the following lines, it is good to take into account some recommendations :

• See your doctor if you have a back injury or spinal disease.
• Spend 10 minutes warming up your musclesto prepare them for the exercises .
• Start with dumbbells of moderate weight (3 to 5 kilograms). First you have to prepare the body with light weights. When you notice that it is stronger and more resistant, you can increase the load. Excessive weight on the body will cause unpleasant injuries.
• Always contract your abdominal muscles while doing the exercises to keep your spine strong and healthy.
• Perform the exercises consciously and calmlyfor correct practice.

Dumbbell exercises to train your back muscles

A study in the Journal of Sports Science suggests that the effectiveness of resistance training depends on the choice and order in which they are performed, but also on their frequency and rest periods. All the factors that affect the increase in muscle mass.

Another study, published in the journal Frontiers in Physiology , states that in order to gain more strength and increase muscle mass, it is advisable to adapt the intensity of training to your physical condition . Training with light dumbbells also allows you to increase muscle volume.

In the following lines we present some exercises with dumbbells to train the muscles of the back and, therefore, make them stronger and more resistant.

1. Good morning exercise

The first exercise to train the back takes its name from the typical health of oriental populations. The inclination of the trunk allows to strengthen the spinal erectors , a group of muscles and tendons that cover almost their entire extension the lumbar, cervical and thoracic regions.

According to a PeerJ article , adding weight to this exercise further trains the muscles in question. However, more research is needed. Follow these steps:

• Start standing with your legs shoulder-width apart.
• Hold a dumbbell in each hand. Bend your arms so that the dumbbells are at your sides and above your shoulders.
• Bend your knees slightly and push your hips back onto your heels.
• Lower the trunk until it is parallel to the ground.
• Extend your knees and lift your torso to return to the starting position. Repeat the exercise for 30 seconds, rest, and do two more sets.

2. Deadlift with weights to train the back

Like the previous exercise, the deadlift with weights trains the erector spinae muscles and the lower back .

• Stand with your feet hip-width apart and your legs straight. The dumbbells or bar should be on the ground in front of you.
• Squat down and grab the weight with one or both hands.
• Extend your legs keeping your arms straight and parallel to your body. Squeeze your glutes and bring your hips forward a bit.
• Squat down again bringing the weight closer to the ground and repeat the exercise. He completes three sets of 10 reps.

3. Rower

This dumbbell exercise strengthens several muscles, including the trapezius, lats, and rhomboids ; It is considered one of the most complete.

• Hold a dumbbell in each hand.
• Standing with your knees and hips slightly bent, lean your torso forward.
• Bend your arms, pushing your elbows back and over your back.
• This movement brings the shoulder blades together, two bones also known as the “shoulder blade.”
• Hold this position for one minute and extend your arms out in front of you to repeat the exercise. Complete three sets of 10 repetitions.

4.Superman _

An article in the Journal of Orthopedic & Sports Physical Therapy indicates that this resistance exercise increases the activation of the lower back muscles , making it stronger.

• Lie prone on the floor with your legs hip-width apart and your arms out in front of you.
• Each hand holds a light dumbbell.
• Contract your buttocks and abdomen. Keeping your torso and pelvis in contact with the ground, raise your arms and legs at the same time.
• When you have reached the maximum height, hold this position for one second.
• Lower your arms and repeat the exercise. Complete three sets of 10 reps.

The Superman dumbbell exercise has been shown to be effective for the lower back.

5. Train your back muscles with the lateral raise.

In addition to training the trapezius, this exercise engages the shoulder and neck muscles.

• Lie on the floor in a prone position on an exercise mat. The forehead should be supported on the mat and the eyes should be towards the ground, to relieve the tension in the neck.
• Hold a dumbbell in each hand.
• Spread your legs hip-width apart and keep your arms straight at your sides. To assume this position, think that your body is in the shape of a cross.
• Without lifting your chest, pelvis, or legs off the mat, raise your arms out to your sides until your elbows are shoulder-width apart.
• Be careful not to bend your armsduring the movement.
• Return your arms and dumbbells to the ground. Do this exercise in two sets of 10 repetitions.

Protect and tone your back

We recommend that you perform these exercises at least three times a week, every other day . They will help you strengthen your muscles; You will notice the results in the medium and long term.

In case of doubt, it is advisable to consult a personal trainer. They can offer you information on how to perform the exercises, their intensity and ideal weight or resistance.