Back workout for men with dumbbells. 4 effective exercises

Back workout for men with dumbbells. 4 effective exercises

A strong back will help you avoid many health problems.

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What exercises should men do to pump their back?

A strong back will give your figure a beautiful look, make your waist and hips visually narrower. You will be able to qualitatively train the muscles of the legs. In order to hold a heavy barbell and squat with a heavy weight, you need to have a strong top.

But a weak back will make you slouch, you will form an unnatural position of the spine. Under these conditions, the legs, neck, shoulders take on additional functions. The musculoskeletal apparatus and all body systems stop working properly. This leads to the fact that our breathing deteriorates, oxygen levels drop, nutrition of muscles, joints and many other things are disturbed.

The back has a large volume of strong and enduring muscles, so to work it out you need to train with a good weight and strictly observe the technique of exercises.

Dumbbell pull to the waist

Execution technique

• Rest one hand on the bench and bend the torso so that it is almost parallel to the floor. Knee of the same leg on the bench.
• The other hand holds a dumbbell. The elbow is pressed against the torso. In the lower back – a natural bend, the back is straight.
• Legs slightly bent at the knees. Bring the shoulder blades together and lower them down.
• As you exhale, pull the dumbbell to your waist, taking your elbow behind your back. Hold the projectile in the upper point for a second.
• As you inhale, slowly lower the dumbbell to the floor without changing the position of the back.

Exercise Ys

Exercise technique

• Lie face down on the bench, which is located at an angle of 30 degrees. The feet are firmly resting on the floor, the chest is pressed against the bench. Hands dangle to the floor, fists parallel to each other. Bring the shoulder blades together and lower them down.
• On exhalation raise straight arms up. It is necessary to form the letter “Y”. Hold for 4-8 seconds.
• On the inhalation slowly and under control lower the arms to the starting position.

Exercise Ws

Exercise technique

• Lie face down on the bench, which is located at an angle of 30 degrees. The feet are firmly resting on the floor, the chest is pressed against the bench. Arms are raised up. Bring the shoulder blades together and lower them down.
• On exhalation, bend the arms until they are in a “W” position. Hold for 2-4 seconds.
• On the inhale, slowly and lift your arms back to the starting position. Keep tension in the shoulder blades throughout the exercise.

Exercise Ts

Exercise technique

• Lie face down on the bench, which is located at an angle of 30 degrees. The feet are firmly resting on the floor, the chest is pressed against the bench. Hands dangle to the floor, fists holding the dumbbells with fingers inward.
• Starting position: bend your arms at 90 degrees. Bring your shoulder blades together and lower them down.
• On exhalation, raise your arms so that the elbows are directed in different directions and parallel to the floor. The shoulder blades are brought together. Hold for 2-4 seconds.
• As you inhale, slowly return to the starting position.

Important! Perform these exercises in three approaches. The number of repetitions in an approach – from 10 to 15. Rest between approaches – two minutes. The goal is to feel a slight burning sensation in the muscles on the last repetitions.

The back is an important part of the body, without which it is impossible to form an athletic figure. It is necessary to pump all three segments. Perform exercises from this complex no more than twice a week.