The back is one of the muscle groups that make you look so much bigger. There are numerous exercises to work the back muscles and some are better suited to each person than others. There are people who prefer to work dumbbell back and others with bar or pulleys. Each exercise routine must be individualized at the person's goals level.
Therefore, we are going to dedicate this article to tell you which are the best exercises to do back with dumbbells so that you can choose those that best suit you.
Diet to gain muscle mass
First of all, we must explain the main reason why many people work their back with its intensity but do not see results. The main mistake lies in the diet. For the muscle to grow it needs an energy surplus. This surplus is achieved with a higher calorie intake in the diet. Our body consumes a certain amount of energy due to internal metabolic processes and our external physical activity. If the calories we eat exceed this caloric expenditure, we will be in what is known as an energy surplus.
To gain muscle mass we must consume between 1.6 and 2 grams of protein per kilogram of weight and be in caloric surplus for as long as possible. In addition, the principle of progressive overload must be applied in the various variables of training. When all these bases are covered, it is time to talk about which are the most indicated exercises to work the back with dumbbells.
Best back exercises with dumbbells
To work the back to which to divide the exercises into two parts. On the one hand, there are the horizontal tractions and on the other hand there are the vertical pulls. Each type of pulling exercise will cause different stimuli in all the muscle groups belonging to the back. Working your back with dumbbells can be positive since we can emphasize the arm that we have weaker. We always have one arm stronger than the other. If we do unilateral exercises we can compensate those muscle groups that are lagging behind.
It must be taken into account that back exercises want to have strong forearms and biceps to be able to pull with an adequate weight to generate a stimulus that is sufficient for hypertrophy. Most people cannot lift extra pounds on back exercises since the forearms and biceps are the limiting muscles.
You have to combine the different dumbbell back exercises into a routine that also has specific exercises for the biceps and forearm. You can also use straps to improve grip and pull with more kilos. Among the most suitable dumbbell back exercises for beginners and intermediates we have the following:
Dumbbell Row
It is the classic par excellence. To perform the remote dumbbell, we must place ourselves with one hand resting on a support, such as a bench, and with the other hand perform a vertical traction. We can perform the traction with a degree of inclination of approximately about 60 degrees to optimize the recruitment of the teres major. The teres major is one of the muscle groups belonging to backing that also has it developed here visually. It is what makes you see the most a V-shaped back.
Cadence is the tempo at which each repetition must be performed. Various studies have shown that as long as a repetition does not last more than 8 seconds, the muscle mass gains are going to be similar. However, each phase of the movement must be taken into account. In back exercises with dumbbells it is more advisable to perform a more controlled eccentric phase. This eccentric phase will help to stimulate the biceps and forearm to stimulate the teres major.
Dumbbell back: Seal row
This exercise is performed by lying face down on a bench or by sticking the head out. We can tilt the bench about 45 degrees to increase the range of travel. In this way, we can support ourselves with our feet strongly to stabilize ourselves and with both hands we perform a pulling movement of both dumbbells at the same time. The ideal is to recruit our arms to the maximum without detaching the chest from the bench.
The key points in this exercise are as follows:
- Keep your feet pushing to the ground at all times.
- Active core.
- We take a breath and puff out our chest as we bring the dumbbells towards us.
- Do not detach the body from the bench.
- Perform a slowed and controlled eccentric phase.
It is normal that this type of exercise has a greater demand for the forearms and grip. Therefore, it is advisable to take a break of approximately 2 minutes so that the grip is not a limitation between series and series. We must not forget that the intensity of the exercise should cause the number of repetitions to be close to muscle failure.
Incline dumbbell row
It is very similar to the previous one, but with the variant of the inclination of the legs. We must make an inclination of the legs to position ourselves at 90 degrees with respect to the horizontal. The type of stimulus that is going to take the back is different from the traditional dumbbell row. In addition, this exercise can be performed with a traction of both dumbbells at the same time and without any type of support. In traditional dumbbell rowing we lean on the bench.
By not leaning on the bank, we must bear in mind that the lower back is going to get more stimulation. This is one of the reasons why you can move fewer pounds in this exercise.
Dumbbell Sword: Push-ups
This exercise is more stabilizing and fewer loads can be moved. The position is the same as in the push-ups, but we will put the dumbbells resting on the floor in neutral exposure. So alternately we will perform traction with one arm while leaving the other supported. All these exercises are very convenient to do at home with little material.
I hope that with this information you can learn more about the best exercises to work back with dumbbells.