3 effective exercises with dumbbells that will help you pump up your back

3 effective exercises with dumbbells that will help you pump up your back

All you need are dumbbells and a bench.

You can pump your back in different ways. One of them is with the help of dumbbells. Such exercises are not so many, but they are all extremely effective. After them, you will feel every muscle of the back. It is important that this workout is multifunctional, because it also affects the arms.

Supervisor and master trainer of the World Class gym.

Tells how to properly work out the back with dumbbells.

Pulling two dumbbells in a bend to the waist

Teknikk

• Stand in a bend, feet put narrowly and slightly bent.
• Dumbbells in your hands at knee level, hands perpendicular to the floor.
• As you exhale, perform a pull to the waist, bringing your shoulder blades together. During the pull, the elbows should go strictly up, you do not need to spread them apart.
• Hold at the top point for a few seconds.
• As you inhale, slowly return to the starting position.

Do 2-3 approaches of 10 repetitions.

Pulling one dumbbell in an incline to the waist

Teknikk

• Stand with one knee on the bench, rest your free hand on the bench in front of you.
• With the other leg firmly rest on the floor, the hand with the dumbbell is straight and perpendicular to the floor.
• As you exhale, raise the arm with the dumbbell while bending it to 90 degrees at the elbow. The movement of the elbow should be strictly upwards.
• At the top point hold for a few seconds.
• On an inhalation, slowly return the arm to the starting position.

After each approach, change the arm and perform the exercise by analogy.

Do 2-3 approaches of 10 repetitions for each arm.

Pullover lying down

Teknikk

• Lie down on the bench. Put your feet on the floor.
• Hold the dumbbell with straight arms at eye level.
• As you inhale, lower the dumbbell behind your head to the level of the bench.
• As you exhale, bring your shoulder blades and return the dumbbell to the starting position.
• Perform the exercise without sudden movements.

Do 2-3 approaches of 10 repetitions.

Perform all exercises carefully, strictly observing the technique. Any awkward or abrupt movement will not only fail to pump your muscles, but may also lead to injury, which will prevent you from training for some time and slow down your progress.