How to pump your back with dumbbellsMarch 6, 2020
Hello, friends! This article will discuss how to pump your back with dumbbells. There are exercises that are best done with dumbbells, since dumbbells allow you to increase the amplitude of movement. Someone prefers to work exclusively with dumbbells for their own reasons. If you decide to train your back exclusively with the help of a dumbbell, or just add variety to the training, then the exercises that we will consider below will come in handy.
A bit of anatomy
The back muscles are a massive collection of muscle groups that are located on the back of the body. It often happens that the back muscles of athletes lag behind, but in order for the body to look beautiful, this deficiency needs to be eliminated. In fact, it is not so difficult to increase the back muscles, because it is a huge array that works in many exercises and responds well to loads.
The abdominal muscles are done on the superficial and deep muscles.
We will divide surface groups into two layers. The first layer includes such muscles as the latissimus and trapezius. The second layer includes the muscles that are responsible for raising the scapula, and these muscles include the rhomboid and dentate.
The latissimus dorsi. Not very thick muscles that quickly gain shape, and many protruding athletes have the broadest muscles of a rather impressive size. If we look at the widest, we will see that they look like a big triangle. The broadest muscles lead the hands to the body and unbend the shoulder (moving the arms back).
Trapezius muscle. They occupy the lion’s upper back. These muscles are also individually similar to triangles. This group is responsible for bringing the shoulder blades to the spinal column, as well as for their lowering and raising.
Jagged muscles. They are responsible for lowering and the concept of ribs.
The muscles responsible for lifting the scapula. Attached to the cervical spine and the edge of the shoulder blades. The scapula is brought to the spinal column.
Extensors of the back. Very strong muscles whose functions are flexion and extension of the spine.
How to pump your back with dumbbells. Exercises
Exercise No. 1. The first exercise that I want to talk about is deadlift in a classic style. During this exercise, the extensors of the back, biceps of the hips and buttocks work great. Deadlifts are much easier to perform with dumbbells than with a barbell.
The first thing to do is to take dumbbells in your hands and stand straight. Now we lower ourselves until we touch the dumbbells, while bending our knees evenly and tilting our back. We return along the same trajectory.
Exercise No. 2. The next exercise is vertical traction in an inclination with one hand. To complete this exercise, we will need additional equipment in the form of a bench.
Let’s start with the left side. We put the knee of the right foot on the bench and rest against it with the right hand. The left leg is on the floor, and in the left hand we are holding a dumbbell. From this position, pull the dumbbell up to the waist.
Exercise No. 3. The next exercise is aimed at pumping the trapezius muscles, and is called “Shrugs”.
We take dumbbells in our hands and simply raise our shoulders, trying to reduce the shoulder blades.
That’s all. Now you know how to pump your back with dumbbells.