Back training for men with dumbbells. 4 effective exercises

A strong back will help to avoid many health problems.

Egor Khodyrev

fitness trainer
What exercises should men do to pump their backs?

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

But a weak back will make you stoop, you will form an unnatural position of the spine. Under such conditions, the legs, neck, shoulders take on additional functions. The musculoskeletal system and all body systems stop working properly. This leads to the fact that our breathing worsens, the oxygen level drops, the nutrition of muscles, joints and much more is disrupted.

The back has a large volume of strong and hardy muscles, so to work it out, you need to train with good weights and at the same time strictly observe the technique of performing exercises.

Dumbbell pull to the belt

Technique of execution

• We rest with one hand on the bench and tilt the torso so that it is almost parallel to the floor. We stand on the bench with the knee of the foot of the same name.
• The other hand holds a dumbbell. The elbow is pressed against the torso. There is a natural deflection in the lower back, the back is straight.
• The legs are slightly bent at the knees. We bring the shoulder blades together and lower them down.
• On exhalation, we pull the dumbbell to the belt, pulling the elbow behind the back. Hold the projectile at the top point for a second.
• As we inhale, we slowly lower the dumbbell to the floor, without changing the position of the back.

Exercise Ys

Technique of execution

• We lie face down on the bench, which is located at an angle of 30 degrees. The legs rest firmly on the floor, the chest is pressed against the bench. The arms hang to the floor, the fists are parallel to each other. We bring the shoulder blades together and lower them down.
• On exhalation, we raise straight arms up. It is necessary to form the letter "Y". We are delayed for 4-8 seconds.
• While inhaling, slowly and under control, we lower our hands to the starting position.

Exercise Ws

Technique of execution

• We lie face down on the bench, which is located at an angle of 30 degrees. The legs rest firmly on the floor, the chest is pressed against the bench. Hands are raised up. We bring the shoulder blades together and lower them down.
• On exhalation, bend the arms until they are in the position of the letter "W". We are delayed for 2-4 seconds.
• Inhale slowly and raise your hands to the starting position. Maintain tension in the shoulder blades throughout the exercise.

Exercise Ts

Technique of execution

• We lie face down on the bench, which is located at an angle of 30 degrees. The legs rest firmly on the floor, the chest is pressed against the bench. Hands hang to the floor, fists hold dumbbells with fingers inside.
• Starting position: Bend your arms 90 degrees. Bring the shoulder blades together and lower them down.
• On exhalation, we raise our arms so that the elbows are directed in different directions and parallel to the floor. Shoulder blades are brought together. We are delayed for 2-4 seconds.
• As we inhale, we slowly return to the starting position.

Important! Do these exercises in three sets. The number of repetitions in the approach is from 10 to 15. Rest between sets – two minutes. The task is to feel a slight burning sensation in the muscles during 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. Do the exercises from this complex no more than twice a week.