Using dumbbells is great for strengthening and turning your back. You can use just two free weights or incorporate a bench into your workout to make it more versatile. Start with light loads before moving on to heavier ones, and adopt the correct posture so you don't get injured. Finally, ask a physical education teacher for tips or practice the exercises with a friend to have fun and get more motivated.
Part 1 of 3: Lifting Weights to Work Your Back
Step 1. Do the deadlift
Hold a dumbbell in each hand and stand up straight. Bend your knees, without bending your back, and lower the weights toward the floor. After a short pause, get back up.
- This is one of the most effective dumbbell exercises you can do as it works your back and other muscle groups.
- You can also adapt the exercise and do it without bending your legs, but bending your waist. Just lower the weights and then lift them normally.
Step 2. Do the curved stroke
Stand with your knees slightly bent and lower your body to pick up a weight with each hand. Then lift them up until their arms are parallel to their torso. Pause in this position and then lower them. Keep your back straight for this exercise - just move your arms.
Step 3. Row open
Hold a dumbbell in each hand, bend your knees slightly and lean forward from the waist. Then lift both weights toward your chest at the same time, without changing the angles of your hips and knees. Bring your arms closer to your legs. Hold the dumbbells for a moment when they are level with your chest, then lower them. Exhale as you rise and inhale as you return to the starting position.
Step 4. Develop with your hands facing inwards
Stand up and hold a dumbbell in each hand at shoulder height. Turn your palms inward and lift the weights until you extend your arms. After a brief pause, lower them and return to the starting position.
Be careful not to move your back during the exercise: only move your arms and shoulders
Step 5. Do the dumbbell squat in your hands
Hold a weight in each hand and start with your feet about 40 cm apart. Bend your knees and hips until your thighs are parallel to the floor. Then lift the weights towards your chest; pause and lower them, without changing body angles. Return to starting position and repeat everything.
Exhale as you lift the weights and inhale as you return to the starting position
Part 2 of 3: Incorporating the Bench into Your Workout
Step 1. Carry out the alternate seated development
Hold one weight at shoulder height and one weight extended into the air. Turn your palms inward, sit on the bench, and alternate lifting the dumbbells.
After a brief pause, bring the dumbbell closer to your shoulder and lift the other. Repeat this alternating movement
Step 2. Single row
Support your right hand and bent knee on the same side on a bench. Grab a dumbbell in your left hand and use your leg on the same side for balance. Then lift the weight toward your torso. Pause and then lower it. Do five to ten repetitions; then switch sides (and members).
You can also adapt this exercise. Rest one hand on the bench, put both feet on the floor, and lift your weight to your torso
Step 3. Make the crucifix inverted
Lie down on your chest on the bench and pick up a weight in each hand. Extend your elbows until your arms are parallel to the floor. After a short break, lower the dumbbells back to the starting position.
- Use smaller weights for this exercise. Also, exhale as you lift them and inhale as you return to the starting position.
- You can also make a different shape of the inverted crucifix: hold a dumbbell in each hand and stand up straight. Relax your arms and turn your palms outward. Then, with arms outstretched, lift the weights until they are parallel to your ears. Pause and return to starting position.
Step 4. Train the rotator cuff
Do some exercise specific to that region. For example: stand up, with a weight that is 1-10 kg on the left side, at a 90° angle, with your palm facing inward. Gradually, with your elbow very close to your body, open your left arm as far as you can. Return to starting position, repeat the movement two to ten times and switch sides.
- This is the "out" rotation. Once you've made enough, reverse the movement to make it "inward." Bring the same arm (left) to the initial 90° position; this time, lower the weight and bring it closer to your waist. Go back to the beginning and try to do two to ten reps on each side.
- Use slow, controlled movements in this exercise. Do not throw the weight or balance your body.
- You can also do these rotations with an elastic band securely attached at the elbow.
Part 3 of 3: Using Dumbbells Safely
Step 1. Wear the right clothes
Wear pieces that give your body a lot of freedom of movement and that aren't too tight. It is best to buy specific workout clothes. Choose fabrics that fight moisture over materials like cotton.
It is always important to wear the right number of running shoes. Tie the strings tightly to avoid accidents
Step 2. Start with light dumbbells
If you are inexperienced, start with weights like 2-5 pounds. Progress gradually over a few weeks. For example: increase the weight of the dumbbells after using them twice a week for a month.
Pregnant women and people with back and joint problems should consult a doctor before training
Step 3. Warm up before lifting heavy loads
Take time to warm up your body and joints before training. To do this, use smaller loads for five to ten minutes before increasing.
Step 4. Perfect posture
If you don't take care of your body position, you could be seriously injured. Avoid swinging your arms or your back (or even the weights) when lifting the dumbbells. If in doubt, talk to a physical education teacher at the gym and ask him to show you the correct move.
You can also view instructional videos on the internet
Step 5. Stop when tired
If you start to get breathless and weak, it's time to let go of the weights. In these situations, you are more likely to be injured, as your muscles and joints can eventually sag under the load.
Step 6. Train with a friend
It's safer (and generally more fun!) to exercise together. Lifting weights is dangerous when you are alone and there is no one to help you in an emergency or even monitor your physiology.