Dumbbell Exercises to Strengthen the Back Muscles

The back is made up of a multitude of muscles, some larger and others much smaller, but all important in keeping it strong and compact.

Bar pull exercises and various types of barbell rowing are the "fundamentals" to strengthening the back muscles.

On the other hand, they are not considered among the most accessible, especially for those approaching fitness for the first time and, in particular, if you do not have the opportunity to train in the gym.

There are, however, other methods to develop this large muscle district in the best possible way.

both to make them reach a "perfect aesthetic but it is not so, since strengthening the muscles of this part of the body translates into an extremely impacting physical well-being for carrying out normal daily activities.

Having a strong back, in fact, is important because, like the abdominal ones, its muscles (both high and low, both deep and superficial) protect the spine and improve posture. This last aspect is also fundamental to avoid sprains and strains.

Taking care of the back through specific training is particularly recommended especially for those who carry out sedentary work. Spending many hours a day sitting in front of a PC screen in the same position leads to leaning forward, often even without realizing it. Over time, this incorrect posture can become harmful to the spine and for this reason, training consistently by performing exercises aimed at strengthening the muscles of this part of the body allows you to improve posture and avoid or decrease back pain. For this, you can also do some Pilates exercises.

Back strength is one of the signs for understand if the workout works.

, teres major) the posterior shoulder (posterior deltoid and trapezius) and the flexors of the forearm (biceps, etc.).

At a stabilizing and postural level, the spinal muscles of the spinal column, lumbar and buttocks also intervene.

To run it:

Stand with your feet hip-width apart.
Hold a dumbbell in each hand in front of the thighs.
Push your hips back and lean forward at least 45 degrees (if you can even 90 degrees), keeping your back flat.
Begin with your arms straight towards the ground and palms facing each other.
Bring the elbows towards the ribs and lift the weights along the lower abdomen.
As the weights come close to the body, focus on compressing the shoulder blades.
Perform 3 sets of 8 - 12 repetitions.

One-handed dumbbell rowing (one / single arm dumbbells row)

It is the one-arm version of the previously described rower.

The musculature used is more or less the same, despite the evident change in posture - especially if you want to perform it in the prone version on the bench.

To do it standing up:

Stand upright, with your feet hip-width apart.
Hold a dumbbell in your right hand.
Place your left hand lightly on your left thigh to help you stay balanced. Push your hips back and lean forward at least 45 degrees (if you can even 90 degrees), keeping your back flat.
Lift the right arm, keeping the elbow at the side and bring the weight up to the abdomen.
Then, reverse the movement and lower the weight slowly.
Once back to the starting position, repeat the same movement 8 - 12 times, before repeating the entire sequence on the other side.

Alternating dumbbells row

Stand with your feet hip-width apart.

Hold a dumbbell in each hand, arms straight towards the ground.
Push your hips back and lean forward at least 45 degrees (if you can even 90 degrees), keeping your back flat.
Exhale, pull on the core and bring the right dumbbell towards the torso, squeezing the right shoulder blade.
Lower the handlebar slowly.
Exhale, pull on the core and bring the left dumbbell towards the torso, squeezing the corresponding shoulder blade.
Continue alternating arms, making sure you do the same number of repetitions on each arm.
Perform 3 sets of 8 - 12 repetitions per side.

Dumbbell bench row (prone / supported / incline bench dumbbells row)

Before starting, adjust the incline of an exercise bench so that it forms an angle of approximately 45 degrees from the ground.
Lie on the bench in the prone position, holding a dumbbell in each hand.
Extend your legs back, point your heels on the ground and rest your weight on your torso against the bench.
Extend your arms down along the sides of the bench.
Exhale and bring the weights towards the chest.
Pause for a second and, in the meantime, squeeze your shoulder blades.
Resume the movement by lowering the weights slowly towards the ground.
Perform 3 sets of 8 - 12 repetitions.

Another variant is to bring the arms to the chest alternately.

To increase the degree of difficulty, the isometric chest pull position can be held for a longer period of time.

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