Lumbar training is essential in any type of fitness routine. The spine, and all the muscles that surround it, is essential to have a healthy and balanced day to day and to be able to perform any type of activity without any problem.
What are dumbbell back exercises?
Back exercises are all those that include dorsal training, both at the upper and lower level, as well as the entire lumbar part. The muscle group of the back is one of the largest in the entire body. Thus, there are multiple training systems to gain muscle mass or define it. In gyms there are multiple machines such as rowing or pull-up bar to train it.
However, one of the most used training systems for the back is the dumbbell. In fact, back exercises can be performed with any type of system. A deadlift can be trained with a barbell, and at the same time, with a dumbbell.
One of the great advantages of using dumbbells is the possibility of adapting more accurately the desired weight and, at the same time, personalizing the movement and technique to perform back exercises as perfectly as possible.
Benefits of Using Dumbbells for Back Training
There are some benefits of using dumbbells, to the detriment of barbells or machines, to perform back exercises. Those most prominent are the following:
- Prevents injuries such as muscle contractures. The possibility of using a more accurate technique facilitates a better execution in the exercises.
- It is the training system that has a greater number of exercises for the back.
- It allows you to customize a training system more adapted to the needs of each person.
- The weights are more accurate than in the use of the bar and machines. In turn, it allows to have lower weights to be able to train with free weight for beginners.
How to perform back exercises with dumbbells
When it comes to putting together a routine with back exercises with dumbbells, there are numerous options. However, we teach you those that should be in any kind of routine. All these types of exercises will require a correct previous physical form. The back must be completely straight to avoid suffering any type of contracture. Having a good core, and strong abdominal muscles, will facilitate the task. Rowing is, without any doubt next to the deadlift, the star exercise to train the back. Although it is better known in machine, it is also possible to carry it out with dumbbells. With a weight in each hand and flexing the legs in a squat position, we will raise the dumbbells forming a right angle with our elbows and return to the initial position without altering the position of the knees and legs.
The great amplitude of the back allows rowing in different positions to train each of the muscles that are in the dorsals of each person. Kneeling rowing is performed with a single dumbbell. With one knee and one hand holding the bench, we will raise the weight with the same technique as the previous one, placing the body straight. Once finished with one arm, we will repeat the exercise by changing arms. The same goes for standing and one-arm rowing. Holding the bench with one hand and tilting the body, we will lift the dumbbell with the other arm until the upper part is parallel to our body and we will return to the initial position. Once finished, we will change arms. In all rowing exercises we must be very demanding with the back, since it must be completely straight. Squeeze the abdominal to activate it.
The deadlift completes the list of star exercises for the bib. The best known is with bar, although it is also possible to carry it out with dumbbells. Holding a dumbbell in each hand, we will bend the knees and then propel ourselves to the previous position after a short pause. The other variable of this type of exercise is its performance with absolutely straight legs. The technique is completely similar, and the only difference is the non-bending of the knees.
The push-ups and the opening of the back put an end to the most outstanding exercises for this muscle group. With a dumbbell on top of one of our feet, we will propel ourselves with the lumbar to take the weight and recover our initial position. Once we finish with one leg, we will perform the same movement but on the opposite leg. Push-ups of the opposite leg, on the other hand, are performed with two dumbbells. With the strength of the back, we will catch them but the difference is that we will not return to the initial position. We’ll go to the other foot and start over. Finally, back openings are an exercise quite similar to superman. Stretched on a bench and with two dumbbells on the floor, we will reach the weights and raise them until we place our arms parallel to the ground and return to the initial position.
The perfect routine for back exercises
All these exercises are ideal for improving the entire back, as they are aimed at strengthening the upper and lower dorsals, as well as the entire lumbar part. The entire spine will be better protected and prevent possible back pain in the future.
Before starting any type of back routine, it is necessary to make sure that you do not suffer from any type of back pain or have any medical condition or discomfort. It is especially important to be very demanding in this aspect because the back is one of the most compromised parts of the entire body, and one of the easiest to suffer some type of injury.
At the same time, and once the routine has started, you must be very careful about how you perform the exercises and make sure you use the correct technique to prevent possible injuries. All in all, in the perfect back routine you should divide the week between rowing exercises, deadlifts, push-ups and openings. In the rowing exercises without bench we will perform three sets of 10-15 repetitions, and in the bench three series of between 5 and 10 repetitions. In the deadlift exercises three sets of 12 repetitions, and in the openings and push-ups three sets of eight repetitions. Vary the number of repetitions over the weeks, to avoid falling into stagnation. Also, do not hesitate to change the exercises every one or two months to prevent the muscles from getting used to it and slowing down their growth process.
In any routine, you should combine the training of large muscles with small muscles. Plan a couple of days of back training and divide the proposed routine into two. Keep in mind that it is one of the largest muscle groups in the body and it is possible to perform numerous back exercises. If the training is satisfactory you will begin to see the results from the first month. Performing back exercises will give you a better physical shape, better health and, in addition, a much healthier lifestyle. Over the years, actions as simple as making the purchase and loading the bags, you will notice the results obtained with this training.