6 Dumbbell Back Exercises | Live Science
Dumbbell back exercise is a great way to strengthen your muscles, prevent injuries, and relieve back pain.
Back pain is the sixth most expensive symptom in the United States, according to a 2010 survey. Georgetown University (Opens in a new tab).. Basic dumbbell back exercises can significantly improve the overall strength of your shoulders and back chain. These are the muscles on the back of the body, such as the hips, gluteal muscles, hamstrings, and calf muscles. This will make you stronger and more capable of activities in your daily life.
The rear chain is especially important for overall health as these muscle groups contain much of the body’s strength and help balance and posture. Grab a pair of free weights yourself, Best adjustable dumbbells (Opens in a new tab) or Best resistance band (Opens in a new tab)And try this simple back-enhanced workout.
warm up
Before exercising, it is important to warm up to increase your heart rate and build your muscles. This also reduces the risk of injury. If you’re doing this workout in the gym, aim for 5 minutes at medium intensity on your cardio machine of your choice. If you are at home, try the following simple warm-ups.
10x shoulder roll
10x arm circle
10x hip flexor
10 x lunge (5 per leg)
10 x squats (5 per leg)
10x high knee
10x jumping jack
10x plank strike
Remember to do a cool down at the end as it is just as important as warming up and helps reduce the risk of muscle soreness after training. Choose a 5-minute or 5-minute stretch on your cardio machine.
Dumbbell shoulder press
How to do: Start by standing with weights in both hands. Raise the dumbbells just above your shoulders. Your hands should be directly above your elbows and your forearms should be straight (vertical).
With your straight back, push the weight over your head. The dumbbells should meet at the top with a slight gap between them. Depending on the range of movement, slowly control and lower the weight until your hand aligns with your chin or your elbow bends 90 degrees. Repeat 10 times.
Muscle worked: Upper back, shoulder (deltoid) traps (base of neck, large muscles in the middle of the shoulders and back, helping to move the head, neck, arms, shoulders, torso and stabilize the spine) and arms (three heads) logic).
Bent into a row of dumbbells
How to do: It stands tall with a tight core and a flat back. Hold the weight with both hands. Bend your knees slightly as you push your hips back. Keep your back straight with your chest and head facing up. The upper body should be approximately parallel to the floor.
With your elbows at a 60 degree angle, lift the weight toward your chest. Pause when your upper arm is parallel to the floor. Hold it, then slowly return the weight to the starting point and repeat 10 times.
Muscle worked: Central back, latissimus dorsi (large V-shaped muscle that connects the arms to the spinal column, which helps protect and stabilize the spine while providing shoulder and back strength), traps in the upper and lower back (neck) , Shoulders, back), and humerus.
Dumbbell deadlift
How to do: Spread your legs across your shoulders and bend your knees slightly to stand. Hold the dumbbells in both hands with the overhand grip and hold them in front of your thighs.
Bend your hips and knees, lower your torso until it’s almost parallel to the floor, and roll the weights effectively on your legs like a rolling pin. Make sure your arms hang in front of your knees and shins. Be careful not to curl your back when completing this movement.
Hinge your hips, soften your knees, stand slowly and straight, rewind the weights around your legs and squeeze your gluteal muscles (buttock muscles). It’s one person in charge. Repeat 10 times.
Muscle worked: Hips, gluteal muscles, quadriceps (a large group of muscles that cover the front and sides of the thighs), hamstrings.
Lateral raise
How to do: Stand with your back straight, your spine neutral, and your legs hip-width apart. Hold the weight in both hands with the overhand grip.
Lift the dumbbells sideways so that your body is in the shape of a T. At the top, your hands should be flat and your palms should face the floor. While controlling the weight, lower it and return it to the side. It’s one person in charge. Repeat 10 times.
Muscle worked: Shoulder (deltoid muscle).
Front raise
How to do: Straighten your back, keep your legs as wide as your hips, soften your knees, and put dumbbells on your hands. While exhaling, raise the left weight up until your arm (with your elbows slightly bent) is parallel to the floor. Pause for 1 second.
Inhale the dumbbells and slowly lower them to the starting position. Start lifting the right weight while lowering the left weight, duplicating the movement. Once you get back to the starting position, it’s a one-time iteration. Repeat this movement 5 times for each arm.
Muscle worked: Shoulder (anterior deltoid), upper pectoral muscle (pectoral muscle).
Renegade column
How to do: Start with push-ups with dumbbells in both hands. Place your arms so that your shoulders are directly on your wrists. Your feet should be shoulder-width apart.
Engage the cores, keep the dumbbells close to your body, and raise the weights toward your thorax until your elbows are pointing up. Imagine pulling a dumbbell back and putting it in your pocket.
Gently control it back to the ground. Swap your arms and repeat the movement, aiming for a total of 10 times (5 times on each side).
Muscle worked: The core muscles of the back (rhomboid muscles), including the oblique muscles and the arms (triceps brachii).
6 Dumbbell Back Exercises | Live Science
Source link 6 Dumbbell Back Exercises | Live Science
