Exercises with dumbbells for women, girls for the back, arms, pectoral muscles, buttocks, abs, at home for beginners

Some women naively believe that when shaping their figure, they need to pay attention only to the buttocks, abs and chest muscles. In fact, your ideal body will be when you work out all its areas, including your back. Of course, it’s not worth going too far with building up the trapezius and deltoid muscles, but it won’t hurt to give your back a little more definition. Pumping your back with dumbbells will form your posture, eliminate problems with osteochondrosis and give your body a sexy look. After a set of special exercises, you will want to demonstrate your femininity as often as possible by purchasing outfits with an open back or participating in candid photo sessions.

Complex with dumbbells

Strength gymnastics is aimed at reducing pain, activating metabolic processes and strengthening the cervical, thoracic and lumbar spine.
Before starting classes, you need to stretch your spine as much as possible. To do this, sit on the floor, stretch your legs straight, try to clasp your feet with your palms, stretching and relaxing your back muscles. The duration of stay in the pose should not exceed 5 minutes. To work out the muscles, you need to choose the right dumbbells. Recommended parameters for women – 3-4 kg, for men – up to 6 kg

When performing, pay attention to your general well-being. Movements must be done without unnecessary jerking and tension.

Basic exercises with dumbbells:

Straighten up, place your feet shoulder-width apart, lower your arms, turn your hands with the load towards your body. Tighten your shoulder girdle so that it does not sag under the weight of the dumbbells. As you exhale, lift your shoulders up, fix them in this position for 1-2 seconds, and while inhaling, lower the weight.
Stay in the starting position. Spread your limbs to the sides, parallel to the floor, imitating the letter “T”, hold for a second, lower your arms. Exercises 1 and 2 pump up the muscles of the neck and shoulders.
Lean on a bench or sofa with your left hand and leg bent at the knee. Take a dumbbell on your right hand and bend your elbow and pull it towards your chest. Perform the movement parallel to the body. After 10-12 lifts, change your position and repeat the exercise for your left arm.
Stand up straight, lower your arms with the load down. Bend your elbows at right angles and pull the dumbbells toward your chest. Put your hands down. Repeat the movement.
To perform the following exercise, you will need a gymnastic bench at an angle of 45 degrees. Lie face down on it, lower your arms perpendicular to the floor, hands with dumbbells directed towards each other. With your elbows slightly bent, spread your arms out to the sides as far as possible, parallel to the floor. Lower your limbs.
Stand up straight, take the dumbbell in your right hand, and place your left hand on the back of your head. Bend toward the right mountain, sliding the weight from your hip to your foot and back. Switch hands and repeat the exercise. Bends work out the lumbar region and, which will please many women, remove excess fat from the hips.

All exercises are done 10-12 times in 2 approaches. The break between them is 1-2 minutes. Gymnastics should be done 3-4 times a week. When the muscles become stronger, it is necessary to increase the number of approaches to 3 and repetitions to 12 times.

Exercises for the cervical, thoracic and lumbar regions strengthen the back muscles well and help get rid of osteochondrosis. Daily walks, an active lifestyle and sports help prevent many spinal diseases.

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Fitball exercises

If you still decide to purchase a fitball, here are a couple of back exercises with this equipment:

Bridge

We lie with our backs on the ball, press our hands to the floor, touch our feet to the floor. We fix the body in this position for 10-20 seconds. This exercise helps not only strengthen the muscles, but also stretch them. This is not a task for beginners.

It is recommended to master a simpler set of exercises first.

Plank

We lie with our stomachs on the ball, leaning on our hands. We gradually roll forward so that only our legs remain on the fitball. The body forms a straight line.

We stay in this position for a couple of seconds, trying to tense the muscles of the abs, arms, buttocks, back and legs and maintaining balance.

Leg raises while lying on your stomach

We lie on our stomachs on the fitball, placing our hands on the floor.

We raise our legs one by one. 2 sets of 16-18 reps.

Why you need to train your back

The most primitive answer is not to slouch, but in fact the reasons are much more complex. Not only all motor activity of a person, but also his health is actually tied to the spine, so any problems with the spine worsen the quality of life.

Let's not forget about the aesthetic side of the matter: the classic V-shaped torso, which is formed by the latissimus muscles, is equally attractive to both men and women. In the process of pumping them up, fat deposits on the sides disappear, which is especially important for women.

Article on the topic: “Exercises for posture at home”

Simple equipment

To keep your back muscles toned, you don’t have to run to the gym.

You can easily practice at home, saving you time and money.

But you may need some exercise equipment.

First of all, this is a sports mat. Why is it necessary? As a rule, it is anti-slip, that is, it will be comfortable to exercise on it both with and without shoes. It is also quite soft, which means you will feel comfortable during your workout.
Secondly, you will need dumbbells. You select them according to your individual characteristics: weight, strength, endurance, etc. These are two essential items for exercising at home.
But there is a third one - fitball. There are a huge number of exercises for the back and not only with this equipment. The fitball will serve you for a long time and for various purposes, but whether to buy it or not depends on your desires and capabilities.

Therefore, if you seriously decide to exercise, I can recommend a suitable non-slip rolling gymnastics mat from the link, up to 2cm thick. It is currently subject to favorable conditions of 30% discount and free shipping). But I prefer folding mats 5 cm thick (18% discount and free delivery) they are softer and their price is low, and they straighten out well on the floor. This is exactly what I have. But you can choose the one that suits you based on price and on the Yandex market.

I think that such a special mat will be a good incentive for your further studies. Because I know from my own experience, if I paid for something, then I will definitely use it.

Top 5 exercises with dumbbells for the back

In order to pump your back with dumbbells at home, you don’t need many exercises. These are mainly bent over rows in various variations, as well as a few specialized movements.

One-arm dumbbell row

One of the main movements. This is also a great dumbbell back exercise for women. Its main advantage is that you can adjust the weight in minimal increments. The movement mainly loads the latissimus dorsi muscles, although the rear deltoids and partly the trapezius are actively involved in the work.

Technique:

Place your hand on a chair or bench (ideally, if you can place your knee on the same surface). Secure your body and lower the dumbbell at arm's length.
Start pulling the weight towards your lower abdomen (closer to your hip).
Pause briefly at the top and return the dumbbell to the starting position.

It is important that the body is in a horizontal position and securely fixed. Therefore, it is recommended to do this exercise on the back with dumbbells on a bench, where you can place emphasis on the arm and knee at the same time

The movement can also be performed while standing. In this case, it is better to do deadlifts with both hands at the same time.

Deadlift with dumbbells

This traction option is considered safer and more gentle. Moreover, due to the lack of ability to lift heavy weights, deadlifts are performed in a multi-repetition style. This is a basic dumbbell back exercise for men.

Technique:

Place the dumbbells on the floor. Sit down with your back straight and grab the handles. This is the starting position.
Begin to stand up slowly, straightening your body (while keeping your back straight).
At the top point, exhale, pause briefly, and then return to the starting position.

It is important not to confuse this back exercise with dumbbells at home with the Romanian deadlift, in which the knees are not bent. When deadlifting, you should squat deeply, bending your knees

This is a more effective option when it comes to back training.

Dumbbell row to the chin

This is one of the best dumbbell back exercises if done correctly. Loads the upper part of the group (traps, rear deltoids). Very effective for correcting posture and creating powerful “tubercles” of the trapezius.

Technique:

Stand straight, hold dumbbells with straight arms at the level of your quadriceps.
Begin to slowly raise your arms, stretching (or rolling) the dumbbells along your body.
Bring the weights as high as possible to the chin (a full lift is not necessary, it depends on the mobility of the joints, so it is enough to bring the weight to the level of the collarbone). Pause and slowly lower the projectiles to the starting position.

Important to remember:

if you spread the dumbbells wider (conventionally wide grip), the load will predominantly fall on the deltoids (middle beam);
To work the upper back, the grip should be narrower.

Bent-over dumbbell fly

These exercises with dumbbells to strengthen the back muscles are often included in the training program, despite the fact that its main goal is to pump up the rear deltas. It works together with other back muscles, so extensions can be included in both shoulder and back day.

Technique:

Take dumbbells in your hands (light weight) and lean forward. Ideally, a right angle is formed between the legs and the body with a straight back. Dumbbells are held in free hands with slightly bent elbows.
Begin to slowly spread the projectiles to the sides until your hand reaches parallel with the floor.
Slowly return the weight to the starting position.

To study Protrusion of the intervertebral (intervertebral) disc l4-l5

This back exercise with dumbbells for girls is especially useful because it allows you to turn your shoulders back, thereby pushing your chest forward.

Good morning exercise

A complex but very effective movement that should definitely be included in a set of exercises for the back muscles with dumbbells. Its main task is to develop the muscles of the lower back.

Technique:

Take one dumbbell with a heavy or medium weight (you can do two, if you can fix them by pressing them to your shoulders or chest).
Stand straight, with your feet slightly narrower than shoulder level. This is the starting position.
Slowly lean forward, keeping your back straight.
Pause for 1-2 seconds and level out at the same pace.

A straight back will play a key role when performing the exercise. When it circles, the movement will be more traumatic and ineffective. At first, athletes may have problems with stretching, so it is not necessary to bend over until the body is parallel to the floor.

Strength exercises for athletic girls

Designed for already trained girls who are familiar with exercises using apparatus.

Lateral lunges for legs and buttocks + biceps

The exercise is performed in several stages:

With your elbows pressed to your body and dumbbells in your hands, take a wide step.
Side lunges are performed with alternating bending of the legs at the knees. After a few lunges, you can add arm movements.
At the moment of squatting on one leg, you need to bend both arms at the elbows, the projectiles begin to be pulled towards the chest.

Back Lunges and Dumbbell Up Press

The main emphasis is on the muscles of the legs, buttocks and shoulder girdle. You need to bend your elbows to form a 90-degree angle and raise your forearms up, squeezing dumbbells in your hands. Lunge forward with one leg. This is the starting position.

Then a lunge is made back, the knee is pulled towards the stomach, the thigh should be parallel to the floor, at the same time the dumbbells are squeezed up. Perform 10 to 15 repetitions of 2-3 approaches.

Dumbbell row to the chin

Shoulders and triceps are worked:

Level stance. The weight is taken in the hands, palms facing the body.
As you inhale, the dumbbells are pulled up to your chin. The palms remain below the level of the elbows and shoulders.
Several repetitions are carried out.

Sumo Squats and Dumbbell Curls

The sumo squat is similar to the stance of a sumo fighter, which is where it gets its name. The main load here goes to the buttocks and inner thighs; the back extensors and trapezius muscles are also involved.

The technique is as follows:

Feet are placed wider than shoulders, toes pointed in different directions. The pelvis should be pulled back as far as possible and the knees bent.
The dumbbell is held strictly parallel to the shins and as close to the body as possible, keep your back straight and strain your abs.
As you inhale, you need to lower yourself down, almost reaching the floor with the projectile.
As you exhale, you rise to the original position.
Several approaches are performed at least 10 times.

The dumbbell curl exercise has many variations:

Lying on an inclined bench.
In a sitting position, resting your elbow on your thigh.
Standing.
In the position of a Sumo wrestler.

The simplest technique is standing. The feet are placed slightly wider than the shoulders, the hands hold dumbbells, the elbows should be bent and pressed tightly against the body. This way the muscles will always be in a state of tension. As you inhale, you need to slowly bend your arms; at the moment they are parallel to the floor, you need to start turning your hands with your palms up.

Hands with dumbbells are raised to the level of contact with the shoulders. You should stay in this position for a couple of seconds, then return to the original position while inhaling. While performing the exercise, you must not swing your body or tear your elbows off.

Side plank

The initial position is a plank with straight arms. The body turns to the left, the right hand with the projectile rises, then lowers, touching the thigh and rises again.

Several repetitions are performed, then the position changes sides.

Rowing up

Works the muscles of the arms and shoulders. The first position is to stand straight, feet slightly wider than shoulder-width apart, dumbbells with the required weight held in your hands. Palms are turned towards the body. Knees slightly bent. Next, the dumbbells are raised to the shoulders without touching them, the arms are bent at the elbows.

Then they smoothly return to the starting position.

Incline rowing

Strengthens the upper back and triceps. There is a slight bend forward with a straight back, the legs are slightly bent, the arms are stretched down, then pulled closer to the chest and the shoulder blades are brought together.

The required number of repetitions is performed.

Features of the projectile

Dumbbells are an excellent tool for exercising at home. They don't require much space and won't require much training time. There are solid and adjustable dumbbells (the weight on them can be changed using an additional disk, the weight of which varies from 500 g to 10 kg). The weight of dumbbells usually ranges from 750 g to 25 kg.

Thanks to such a strength load, you can not only pump up your muscles, but also keep yourself in good shape. Dumbbells primarily develop strength and endurance. With their help you can perform various exercises.

Exercises with dumbbells for the back make it possible to achieve correct posture and strengthen your muscles.

There are a number of advantages that allow you to focus on working with dumbbells:

With the correct technique, exercises with dumbbells are less traumatic than with other strength equipment.
Using dumbbells you can train different muscle groups.
You can perform the exercises at home.
Working with dumbbells allows you to put a load on your right and left arms, compared to a barbell. This makes it possible to make the limbs equally strong.
Exercises with weights increase the strength of human bones.
Working with dumbbells allows you to reduce weight and maintain it in optimal condition.
During training with dumbbells, concentration increases.
When playing sports, endorphins (hormones of happiness and pleasure) are released. Therefore, after training, a person experiences a positive mood and a surge of strength.
Exercises using dumbbells increase heart rate, which has a positive effect on the cardiovascular system.
Persons of any gender and age can take part in training with dumbbells, unless they have contraindications.
Exercises with dumbbells will help you maintain the results for a long time.

Like any other activity, exercises with dumbbells have disadvantages:

The human body quickly gets used to the stress. Therefore, you will need to purchase additional dumbbells of greater weight, which entails additional costs.
Dumbbells have limited weight, unlike a barbell, where you can work with heavier weights.
If you perform the exercises incorrectly or if you train too intensely, you can get injured.

A little about home workouts

It is recommended to train the back muscles, and indeed any muscles of the human body, under the guidance of a trainer in the gym. However, many are unwilling or unable to spend money on such services and prefer to study at home. Opinions vary regarding the effectiveness of home workouts, but in fact, it is quite possible to pump up your back without going to the gym. The main thing is to aim for the desired result, not to give up, to exercise systematically, striving for results, and to perform the exercises correctly.

Advice! It is recommended that you seek help in creating a training program from an experienced specialist in this field. The trainer will also be able to show you how to do the exercises correctly. This will not be amiss for beginners, even if they plan to practice at home.

It is advisable to seek help in drawing up a training program from an experienced specialist.

The key to quickly increasing muscle size is the use of additional load. In the gym, progress will be seen faster, not only because an experienced athlete will lead the training, but also because there is a lot of different equipment, the weight of which can be gradually increased. At home, a person is very limited in this regard - as a rule, at home there are only small dumbbells or a light barbell.

Attention! Heavy weights can be used no earlier than after 2 years of regular training, provided that the weight is gradually increased.

Dumbbells

Dumbbells for sports

The main principles of home training are as follows:

regularity of classes . Training should be carried out according to the program at least 2 times a week. More frequent exercises will not allow the muscles to recover, and infrequent exercises simply will not give results;
systematicity . It is important to perform all exercises in sets of 10-15 repetitions. The load can be increased if there is a feeling that it is no longer enough;
warm- up This is an important part of any workout. Without it, it will not be possible to prepare your muscles for exercise and can harm your health. It is with a warm-up that you need to start every workout;
variety . It is better to use different exercises - this will make it possible to load all the muscles gradually.

Exercises should be different

Important! Before starting a training program, it is important to determine the desired results and understand which muscles need to be worked. Different exercises target different muscle groups.

Back exercises with dumbbells for men. Developing back muscles with dumbbell exercises

An athlete who dreams of looking harmonious cannot neglect training his back muscles. An athlete with undeveloped back muscles will be greatly inferior in appearance, even if he looks perfect from the front and side.

The reason for failure in back training is simple laziness. The back muscles are the largest after the legs, so their development requires a lot of energy and effort.

The spinal musculature consists of three muscle groups: the lats (commonly called the latissimus), the trapezius, and the spinal extension muscles. You can train your back with a barbell, dumbbells or using blocks. This article will discuss back exercises with dumbbells recommended for male bodybuilders).

Shrugs with dumbbells

The purpose of the exercise is to create a load on the trapezius muscles.
The secondary load falls on the wrist muscles. To take the starting position, two dumbbells are taken from the floor, and your feet are placed approximately shoulder-width apart. The shoulders may shift slightly forward and downward under the weight of the projectiles. Next, with the help of the trapezius muscles, the shoulders need to be pulled up and back as much as possible, holding the maximum tension at the extreme point for a couple of seconds.

After slowly returning to the original position, the described movement is repeated the required number of times. The movement resembles a shrug.

If the weight of the projectile is quite significant, then you can wear a weightlifting belt to protect your back.

High row with dumbbells

The second name of the exercise is dumbbell row to the chin.
When performing the exercise, the main load falls on the trapezius. Also involved in the movement are the middle and posterior heads of the deltas, as well as the biceps and brachialis muscles. Take two dumbbells with your palms facing down. Slowly raising the dumbbells up to shoulder level, you need to make sure that your elbows are higher than your hands and forearms. After lowering to the starting point, the movement is repeated.

You can change the trajectory of lifting the projectiles, giving varying degrees of load to the muscles

This is especially important for shoulder pain: thanks to the ability to change the arc, you can practically determine the line along which movement causes the least discomfort

Bent-over dumbbell raises

In order to take the starting position, you need to bend over so that your torso is parallel to the floor.
Your arms should hang down from your shoulders, palms facing each other. With your elbows slightly bent, the dumbbells need to be brought together under your chest. Using the strength of the muscles of the upper back, the arms are spread to the sides in a smooth arc, after which the position with dumbbells near the chest is again assumed.

It is necessary to ensure that the back is straight and parallel to the floor throughout the entire execution.

Bent-over dumbbell row

This exercise is great for working the lats.
The secondary load falls on all other back muscles. Having slightly bent your knees and taking dumbbells in your hands, you need to take a position so that your back is parallel to the floor. The elbows are pulled back, and the dumbbells are slowly pulled up to waist level. The projectile must also be lowered back slowly.

You can rest your chin on the back of the seat, thereby reducing the load on your lower back.

Bent-over one-arm dumbbell row

Like most pulling exercises, the movement involves the lateral and trapezius muscles, as well as the posterior head of the deltoids.
Having found a horizontal bench, you need to put your left leg bent at the knee on it. The dumbbell is taken in the right hand, and the left one rests on the bench, which will help control the parallel position of the torso.

For study Left-sided scoliosis of the thoracic spine, 1st degree

Moving your elbow back, you need to slowly pull the projectile up. At the same time, the shoulder should move up and back as much as possible.

After completing the required number of repetitions, exactly the same movement is performed with the second hand: in this case, naturally, you need to change the supporting leg and arm.

Cross pullovers with dumbbell

A moderately heavy dumbbell is placed at the end of a flat bench.
In the starting position, lying across the bench, your upper back and shoulders should be in contact with the surface. Your legs should be spread apart to make it easy to control your balance. The dumbbell needs to be lifted above the chest, grasping it with the palms of both hands at one end. While bending your arms at the same time, the dumbbell is pulled back and down in a smooth arc. You need to reach maximum depth. When you inhale, the projectile goes down, and when you exhale, it comes back.

The exercise can be done while lying along a bench, but in this case it will be much easier to perform, and the effectiveness will decrease.

The above exercises should be constantly included in your workouts aimed at training and developing the back muscles.

Exercises for the pectoral muscles

Dumbbell bench press

The dumbbell bench press is a basic exercise for developing chest muscles. Depending on the level of inclination of the bench, you can vary the load and load certain parts of the pectoral muscles more. For example, a dumbbell bench press puts more stress on the middle part of the chest. When pressing dumbbells on an incline bench, the upper part and front deltoid muscles work more. When you press dumbbells on a bench with a negative incline (head down), you focus the load on the lower chest.

However, the technical principles are the same for all types of dumbbell presses. It is performed as follows:

Take dumbbells and lie down with them on a bench, straighten your arms in front of you. Place your feet firmly on the floor. The back is slightly arched, but not much, the shoulder blades are brought together.
As you inhale, lower the exercises down to a comfortable point. It is not necessary to lower them as low as possible; in this case, you will most likely feel pain or discomfort in the shoulder joints. It is better to work in a comfortable amplitude, maintaining a constant load in the working muscles in both the positive and negative phases of the movement.
As you exhale, begin to press the dumbbells upward, trying to further strain your pectoral muscles as you lift the weights. At the top point, do not fully extend your elbows; immediately begin a new repetition.

Bench press:

Incline Press:

Reverse Bench Press:

Dumbbell flyes lying on a bench

Dumbbell flyes lying on a bench are an isolating exercise for local development of the pectoral muscles. Unlike the bench press, the negative phase of the movement is much more important in the fly; you need to concentrate as much as possible on the feeling of stretching in the muscle fibers. By analogy with the bench press, flyes can be performed on a bench with different levels of incline to emphasize the load on different parts of the pectoral muscles.

The technique is as follows:

Take dumbbells and lie down on a bench. The first movement is to press the dumbbells up and start fly-ups from the top position.
Hold the dumbbells parallel to each other and begin to lower them to the sides, keeping your elbows slightly bent. Lower them until you feel a maximum stretch in the outer chest. The movement should be smooth, so it will be easier for you to focus on stretching and contracting the muscles.
In the positive phase of the movement, you need to return your arms almost to their original position. It is not necessary to complete the movement; in the last 20-30 cm of the movement, the pectoral muscles hardly work, and all the work is done by the anterior bundles of deltoid muscles.

Dumbbell push-ups

Dumbbell push-ups are an exercise that loads the middle and lower parts of the chest, performed with your own body weight. This exercise is common in CrossFit because it gives you the opportunity to load slightly different muscle fibers by working with your body rather than with additional weights. In addition to the chest, the load falls on the triceps and anterior deltoids, and the abdominal muscles, buttocks and spinal extensors act as stabilizers in this movement.

This is done as follows:

Place dumbbells on the floor slightly wider than shoulder height. Wrap your hands around them using a closed grip. It is important to correctly distribute the center of gravity so that the dumbbells do not move apart when lifting; try to keep them at the level of the lower chest throughout the entire approach.
Slowly lower yourself down while inhaling. The greater the range of motion, the better, so try to touch your chest to the floor if the stretch and elasticity of your shoulder joints and ligaments allows you to do so.
Push up from the bottom position, squeezing your pectoral muscles. Tighten your triceps and wrists to prevent the dumbbells from moving apart as you lift them up. At the top, you don’t have to fully extend your arms.

Pullover

This exercise could also be classified in the back category, since the pectorals, triceps and lats are actively working here. But when performing a pullover with a dumbbell across a bench, it is the pecs that receive the greatest load.

Execution order:

You need to lie across the bench so that you rest your upper back on the bench. Also, plant your feet firmly on the floor.
Take a dumbbell in your hands, lift it to outstretched arms and, while inhaling, slowly begin to lower it behind your head. There is no need to bend your arms, then you will practically not use the triceps.
As you exhale, return to the starting position - your arms are perpendicular to your body.

Using dumbbells

The use of weighting objects will help improve results and speed up their appearance. These are barbells, weights, dumbbells, etc. You can exercise without using additional equipment, but then you will have to wait longer for the effect. Most often, a person chooses dumbbells for home workouts because of their low cost, moderate weight and ease of use. But not everyone understands what equipment is worth buying at the very beginning of training.

Dumbbells can be divided into two types - collapsible and non-collapsible (cast). The former allow you to increase or decrease their weight if necessary. The latter will not be able to change the weight, and over time you will have to buy heavier ones instead. Thus, the collapsible option will be cheaper. And it’s better to buy those that have a threaded version for attaching “pancakes” - they are safer and more reliable.

As for cast dumbbells, for full-fledged training with increasing loads you will have to buy at least 4 pairs of different weights. But using such simulators is much more convenient than collapsible ones.

It is also important to remember the weight of the dumbbells. No need to immediately purchase the heaviest ones

For women, the best option, depending on the level of physical fitness, is dumbbells weighing from 2 to 10 kg. The lightest ones (1 kg) are not worth taking - it’s easier to use water bottles instead. And they are of no use in training, even for beginners. For men, the optimal weight of dumbbells can start from 5 kg (minimum). The maximum weight for a beginner is about 15 kg. This is for starters, and then you can buy dumbbells weighing up to 25 kg.

How to choose the right dumbbell weight

The best option for beginners would be 0.5 kg. Dumbbells with weight increases up to 2 kg. However, professional fitness experts advise choosing dumbbells for exercise individually for each woman. Thus, the range of choice of exercise equipment increases to 10 kg.

In order to settle on those dumbbells that are needed, you should pay attention to the purpose of using dumbbells:

For weight loss, a weight of less than 2 kg will be suitable.
To form and strengthen the muscle corset – from 2 to 10 kg.
For arm muscles you will need dumbbells from 1 to 8 kg.
For the pectoral muscles 1.5-5 kg.
For the back muscles – 5-10 kg.
For leg muscles from 2.5 to 5 kg.

Those women who have been practicing weight training for a long time recommend choosing prefabricated dumbbells for home exercises, with the possibility of increasing the load.

In order for the lesson to be as effective as possible, a woman needs to decide for herself what weight of dumbbells will be optimal.

It is necessary to perform about 15 repetitions of any exercise with the same weight and check the sensations. You should feel tired, but be able to continue performing the action.

Strength exercises for the back with dumbbells

These five exercises are great for strength training, both at home and in the gym. To perform them you will need dumbbells.

If you don’t have much time to do back strength training, you can do 3-4 of the exercises listed. Adjust the exact number of approaches and repetitions yourself depending on the availability of time and physical strength.

1. Deadlift

In the starting position, the back is straight, the shoulders are lowered, the abs are tense. Dumbbells touch your thighs. With your knees slightly bent, move your pelvis back until your back is parallel to the floor. The dumbbells move parallel to the legs. Keep your back straight and do not arch your lower back too much. The exercise can be traumatic, so it is better to use light dumbbell weights at first. When performing deadlifts, in addition to the back, the buttock muscles also work well, which is very important for girls.

2. Bent-over dumbbell row

Squat down a little and tilt your torso forward, with your feet shoulder-width apart. Take dumbbells in your hands with a straight grip. This is the starting position. Raise both dumbbells as high as possible towards your chest, keeping your elbows out to the sides without changing your squat position. Lower the dumbbells down after a few seconds. The torso remains motionless throughout the exercise.

3. One-arm dumbbell row

In the starting position, squat slightly and tilt your torso forward. Place your left hand on the thigh of your left leg and move your right leg back. With your right hand, grasp a dumbbell with a neutral grip. This is the starting position. Pull your elbow back, pulling the dumbbell toward your chest. The body remains motionless. After a short pause, return to the starting position. Switch hands when the set is completed. It is enough to perform 3 approaches on each hand.

4. Bent-over raises

In the starting position, the legs are shoulder-width apart, the knees are bent, and the body is slightly tilted forward. Hold dumbbells with a neutral grip and bend your elbows slightly. Extend your arms out to the sides until your shoulders (upper arms) are parallel to the floor. hold for a few seconds and bring your hands back together. Maintain a slight bend in your elbows throughout the movement. This exercise also works well on the deltoids.

5. Bending your arms back

In the starting position, the legs are shoulder-width apart, the knees are bent, and the body is slightly tilted forward. Take dumbbells in your hands with an overhand grip. Move your arms back as far as possible, keeping your arms straight. Tighten your back muscles, but keep your core still. This exercise also works great on your triceps.

Many thanks to the HASfit YouTube channel for the gifs.

Exercises for legs and buttocks

Leg exercises with dumbbells for women and girls should become a mandatory part of the training program. With their help, you can perfectly load the quadriceps, hamstrings and gluteal muscles.

Squats with dumbbells

Squats with dumbbells are an exercise to develop the front of the thigh. Performed in the same way as classic squats with a barbell, you need to keep your back vertically straight and try not to lean forward.

The technique is as follows:

Take dumbbells, straighten your back completely, place your feet slightly wider than shoulder-width apart, turn your toes slightly to the sides, and direct your gaze slightly upward. Move your pelvis back slightly and position yourself so that your center of gravity is at the level of your heels.
Begin to lower yourself down, keeping your back straight and inhaling. The movement should be amplitude, at the lowest point the hip line should be below the line of parallel with the floor. Don't bring your knees too far forward.
Exhaling and contracting your quadriceps, rise from the bottom position and take the starting position.

Another option is the goblet squat. In this variation, one dumbbell is taken and held in front of the chest. The rest of the technique is similar.

Dumbbell Sumo Deadlift

Sumo style dumbbell deadlift is an exercise for the buttocks and inner thighs. It differs from the classic deadlift in the position of the legs and back: we place our legs much wider than shoulder level, and turn our toes to the sides. The bend in the back is minimal, we try to work only with the legs, loading the gluteal and adductor muscles of the thigh.

This is done as follows:

Take a dumbbell, straighten your back, spread your legs wider than your shoulders so that when lowering you feel a slight stretch in the adductor muscles of the thigh. Go down to the maximum possible but comfortable point.
Begin to rise to a vertical position while exhaling. The movement should be performed through the work of the legs; the spinal extensors work only in the final phase of the movement. If you don’t fall forward when lifting and you keep your back straight, then you’re doing everything right.
Lower the dumbbell down using the same style of work: without leaning forward and working with the inner thigh. It is not necessary to place it on the floor; you can work in a shortened amplitude without a pause at the bottom.

Romanian deadlift with dumbbells

Romanian deadlift is an exercise for working the hamstrings and glutes.

This is done as follows:

Take dumbbells and place them at the front of your thighs. Lean forward slightly and push your butt back.
Let's start doing the exercise. The dumbbells should be lowered down not by bending the torso forward, but by pulling the buttocks back. The greater the abduction amplitude, the better; a burning sensation in the buttocks and hamstrings will be an indicator that you are doing the exercise correctly. The legs should be slightly bent.
Return to the starting position, straightening your body and moving your pelvis forward. Do not straighten completely at this point so that the load does not leave the working muscles.

Lunges with dumbbells

Lunges with dumbbells are a leg exercise that can work both the front and back of your thighs and buttocks, depending on the technique you use to perform it. The shorter you take the step, the more the quadriceps work, the longer the step, the more the gluteal muscles and hamstrings are involved in the work. It is recommended to perform lunges moving forward, rather than standing still, this way it will be easier for you to “catch” the contraction of the desired muscles and psychologically prepare yourself to work the approach to the end.

This is done as follows:

Take dumbbells and hold them with your arms down at your sides. Keep your back straight.
Take the first step. Immediately after you plant your foot firmly on the floor, bend that leg as far as possible. The knee of the back leg should almost touch the floor. Watch the position of the front knee: it should not go beyond the level of the toe.
Extend your leg, straighten up and take a step with the other leg in the same pattern.

Dumbbell exercises for the back. Exercises for back muscles with dumbbells

The back is one of the largest muscles in our body. It consists of the latissimus (the so-called wings), trapezius and long (starting from the lower back and stretching along the entire spine) muscles. Exercises for the back muscles with dumbbells will allow you to work it much deeper than, for example, with a barbell or in machines.

A large and wide back gives men a more significant status. I think every man would like to have a large and massive back. Also, pumped-up lats visually reduce the waist and seem to create a V-shaped body shape.

The trapezius muscles will give a powerful appearance to the upper back. Well, as for the long muscles, they definitely need to be pumped up. Since these muscles create a powerful corset for the spine (the more powerful the corset, the lower the risk of injury).

Exercises for back muscles with dumbbells:

Bent-over dumbbell row

The best exercise for developing back thickness. Dumbbell rows can be performed in two variations. Bent-over dumbbell rows with a parallel grip (as shown in the picture) and dumbbell rows with a straight grip. In both the first and second variants, the accentuated load goes to the middle sections of the back (making it thicker and more massive). The lats work the same way, but to a lesser extent.

To study Lump under the skin on the back near the spine under the shoulder blade

Bent-over one-arm dumbbell row

The specialist specifically works the latissimus dorsi muscles. The very good thing is that by performing the exercise with each hand in turn, you can concentrate as much as possible on working one part of the back.

Deadlift with dumbbells

The deadlift provides total mass and strength to the entire back (one of the main basic exercises). It also purposefully develops the long back muscles.

Shrugs with dumbbells

The main basic exercise for the trapezius muscles of the back. Can be performed with both a barbell and dumbbells. Makes the trapezoid massive and powerful.

Here are the most effective exercises for the back muscles with dumbbells. In principle, every exercise that is performed with a barbell and some of the exercises that are performed in simulators can be safely replaced with dumbbells. Try it, experiment!

Example of a 2-week back training program

This workout will add width, definition and strength to your back muscles. The first week will focus on the deadlift, and the second week will build on it, stimulating the entire back at the same time at maximum intensity. If you have an area of weakness, you can replace several of the exercises in week two with ones that target the area that you have underdeveloped.

If you want to train your back and biceps at the same time, simply replace the lat pull-down with four sets of barbell curls for biceps, performing the following number of reps in this sequence: 12, 10, 6, 6, 4.

Week 1

Warm up with 5-10 minutes of moderate cardio and stretching.

Deadlift – 5 sets, 15, 10, 8, 6, 4 reps
Pulldowns - 4 sets, 12, 10, 8, 6 reps
Wide grip lat pull-down - 3 sets, 12, 10, 8 reps

Week 2

Warm up with 5-10 minutes of moderate cardio and stretching.

Dumbbell rows 5 sets, 15, 12, 10, 8, 6 reps
Pull-ups 3 sets, 12, 10, 8 reps
T-bar row 2 sets, 10 reps
Hyperextension 2 sets 10, 8 reps

If you want to train your back and biceps together, simply perform a hyperextension immediately after your pull-ups and replace the T-bar row with four sets of ez-bar biceps curls. Perform 12, 10, 8, 6 repetitions. After this, add another arm raise exercise at any time for the same number of repetitions. It is also useful to do arm raises with dumbbells.

How to do exercises for osteochondrosis with dumbbells?

Osteochondrosis is degenerative-dystrophic changes in the intervertebral discs, which are characterized by loss of elasticity and drying out. The disease causes a person pain, psychological discomfort, and there is also limited mobility in the spinal column. Exercises for osteochondrosis with dumbbells allow you to stretch the spine, improve blood circulation, and relieve muscle spasms.

Fear of pain often pushes patients to limit their mobility to the maximum extent possible, which significantly aggravates the condition. Regular strength exercises will help reduce pain and improve quality of life.

A strong back is the key to health

It's no secret that the spine is the core of our body. Our well-being and overall quality of life depend on its condition. In order to maintain your core in good condition, you need to keep the muscles surrounding the spinal column in good shape.

Developed back muscles will make your posture truly royal, allowing you to straighten your shoulders and look even more attractive. So, girls, take dumbbells in your hands and train your back!

Features of back training with dumbbells

Understanding that you can only have a massive and strong back by going to the gym is one of the main misconceptions in fitness. Mostly it is imposed by the owners of fitness clubs and hides specific commercial goals. Muscles do not know how to recognize in what conditions they are training

Moreover, it doesn't matter what you load them with. All that is of key importance is the creation of sufficient resistance that the muscle will overcome, performing its natural function.

And exercises with dumbbells for the back muscles allow you to provide 90% of the required load for all parts of the group.

The only movements that cannot be performed with dumbbells are vertical rows. However, if you have a horizontal bar, this disadvantage is fully compensated by pull-ups. In addition to the horizontal bar, rubber bands or TRX loops will help compensate for the deficiency. Otherwise, to pump up your back with dumbbells at home, you need to do the same exercises as in the gym.

The main advantages of pumping your back with dumbbells at home:

You can more effectively divide your weekly training volume into separate sessions, performing short sessions at least every day.
You do not depend on the fullness of the gym, free exercise equipment and other conditions.
There is no need to waste time going or traveling to the gym.
You can train even in the evening/night time (science has proven the benefits of strength training and hormonal response if done 1.5-2 hours before bedtime).
You can split your workouts into separate periods with long rests, and also use techniques that are not suitable for training in the gym.

There is only one drawback - not all basic back exercises will be available with dumbbells. Some movements, such as vertical and horizontal (lever) rows, will have to be replaced with alternative exercises, although this will not in any way worsen the rate of progression.

It should also be remembered that for high-quality back training with dumbbells, you need to select equipment with a minimum step in weight adjustment. It is ideal if the dumbbells are selected so that you can set a range from 5-6 to 24-32 kg (2-3 kg increments). Such a pair will last for many years of training.

Warm-up for the shoulder girdle before training

A prerequisite for quality training and the absence of sprains and injuries is a warm-up before exercising with weights.

You need to spend from 10 to 20 minutes on it. A sign of a successful warm-up is an increase in heart rate to 100-110 beats and completely warm muscles. You need to perform 2-3 approaches.

The warm-up complex should include:

Shoulder rotation up-back-down 5 times, then changing direction.
Shrug (exercise “shrugs”). It is necessary to sharply raise your shoulders as high as possible while inhaling and lower them down as you exhale.
Push ups.
Basic exercises with an empty bar.
Rotations in the elbow joints alternately forward and backward.
Wave your arms. Circular movements with straight arms forward and backward.
Rotations in the wrist joints. You need to gather your fingers into a lock and make rotational movements.

Also an important part is stretching the muscles of the arms and shoulders. There are dynamic and static stretches. The meaning of the first is to stretch the muscles to their limit and then return to the starting position. This increases the power potential.

To perform dynamic stretching before exercises with dumbbells, it is recommended to use a special elastic band for women

The second type of stretching involves holding the muscle in a tense position for 5-10 seconds. This method is safer.

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Home workout

Deadlift is the main bench press that is used to develop the back muscles.

When performing pumping, it is important to follow safety precautions, but the exercise is basic and therefore not difficult. At the beginning of training, 10 repetitions are enough, and then it is advisable to increase the weight and the number of repetitions less

Deadlifts are often performed with straight legs. This variation is beneficial for the hamstrings, gluteal muscles, and spinal erectors. The initial position requires a straight position, with the legs narrower than the shoulders. Then you need to bend your lower back a little, moving your pelvis a little back. Each hand should have dumbbells of the same weight, and you should hold them in front of you.

When the center of gravity shifts, you should not bend your legs, but you need to inhale and hold your breath slightly. Exhale when starting the ascent and when moving to the heaviest area.

The second version of the deadlift is performed with bent legs. Here you need to bend your knees slightly and turn your palms back outwards. Bends are also performed with inhalation, and the dumbbells should seem to slide along the legs.

To strengthen your back muscles, it is useful to swing the dumbbell on an incline. Additionally, this exercise pumps up the rear delta. Dumbbells for this task should be light in weight. In the starting position you need to lean forward. Ideally, a right angle is formed between the legs and the body. Your arms should be slightly bent at the elbows, the dumbbells should be held loosely and then slowly moved to the sides, returning to the starting position at the same pace.

This exercise is especially useful for girls, as it allows you to develop your breasts.

Lifting dumbbells to the waist

This exercise can develop the middle of the back, as well as engage the stabilizer muscles. For this task you will need a bench or bench. One knee is placed on the surface, with the back parallel to the bench.

The dumbbell is held in the opposite hand, and the row is performed to the stomach with a return to the starting position. When the required number of repetitions is completed, the hand should be changed. The ascents are performed while exhaling, and the downward movement is performed while inhaling.

Lateral bends

This sports task develops the abdominal muscles to a greater extent, but additionally loads the back. To develop your lower back, you need to place your feet shoulder-width apart and keep your back straight. It is advisable to take dumbbells in each hand, but unpaired equipment will also work. From the starting position, you need to tilt to the side, but not forward or backward.

It is recommended to keep the lower abdomen taut, avoiding unnecessary sagging. Weights move along the body in one plane. The load should fall on the back, not the arms. When moving the body, inhale, and when lifting the equipment, exhale.

Moving dumbbells to the chin

The exercise develops the upper back, and additionally the shoulders, but only if light weight is used. It is recommended to place your legs narrower than your shoulders and keep your back straight. A dumbbell is held in each hand and should be held in front of the body, with the backs of the palms facing outward. The equipment is pulled up to the chin, while the elbows turn to the sides. The reverse movement is performed as you exhale, the weight moves along the body.

The main load in the exercise should ensure that the back and shoulders are tired, but if the feeling shifts to the arms, then the technical aspect is incorrect.

Back training for girls: why you shouldn’t be afraid

Now let's get into the visual side of the issue. Let's look at our figure and determine what we have to work on in the gym. I have my own point of view on what a figure should be (by the way, it coincides with the opinion of most girls). In general, the figure should resemble an “hourglass” - with a narrow waist and a noticeable butt.

I’ll tell you one secret: if you want to have a big butt, first strengthen your back muscles, then build your butt. We know that muscles grow only when working with heavy weights, even very heavy ones. If your back muscles are weak, you simply will not be able to perform the exercises technically correctly and lift heavy weights in such basic buttock exercises as squats, deadlifts, etc.

Benefits of a strong back

The back muscles are our frame, which needs to be constantly worked on for the following reasons:

Strong back muscles mean beautiful posture, a healthy spine and injury prevention.
A developed back means a visually narrow waist and an hourglass figure in girls and a V-shaped profile in men.
Strong back muscles are the foundation on which most basic exercises are performed. While a weak back shows a lack of progress in working weights and, accordingly, in muscle growth (including legs and buttocks).

Therefore, to grow your butt, first focus on training the top, and then work on the bottom. Actually, let's get down to business.

Anatomical structure of the back muscles

Knowing the location of the muscles on the back will be useful. This will help you perform exercises correctly and technically, and focus the load on certain areas.

The back muscles occupy a large area and are located from the pelvic bones to the very top of the neck and shoulder blades. They are divided into deep and superficial. To build a training program, we are interested in the latter. These include:

trapezoid (upper, middle and lower sections);
large and small diamond-shaped;
widest;
large and small round;
quadratus lumborum muscle;
spinal extensor muscles.

I looked at the structure of the back muscles in more detail in this article.

The most popular and effective exercises for pumping up the back

We have selected for you the 5 most frequently performed exercises in the gym and at home that will make your back look luxurious. Before you start exercising, you need to warm up properly. Some women prefer a treadmill or exercise bike, but in most cases a few inclines and sideways movements of the arms are sufficient. The video below shows how to prepare for strength exercises, perform technically correct approaches and correctly complete the session. Be sure to watch this 16-minute video, and you will immediately understand how to perform tasks technologically.

Top 5 exercises for women's ideal back using dumbbells

Dumbbell rows with your elbow on the bench and your knee on the bench

Perhaps one of the most common and simple exercises for building a sculpted back and pumping up the deltoid muscle in women.

Execution steps:

With the right side of your body, lean your elbows on the bench (knee and arm).
Take a dumbbell (4 kg) in your free hand and place your back parallel to the floor.
We start from the position of the lowered hand. We lift the projectile up to the shoulder, hold it for a second and lower it down. We make sure that the body is motionless.
Watch your breathing - exhale when you lift the projectile, inhale when you lower it.
Do 18-20 times.
After completing the approach, change hands to perform a new one.

The effectiveness of this activity has been proven. After just a few weeks, during which you work your back in this way 1 or 2 times, you will see the long-awaited relief.

Dumbbell rows to the waist with an inclined body

Another completely simple exercise that is designed to strengthen the back muscles, pump up the buttocks and abs.

This is done as follows:

Arm yourself with 3-4 kg dumbbells, holding them in both hands.
Tilt your body, slightly bend your knees and lower your hands to your feet.
Now raise both arms up until your elbows go behind your shoulders, while keeping your back straight.
Pause for a second and lower the dumbbells back to the floor.
We perform 16-18 times in 3-4 approaches.

Keep your back straight throughout all approaches. Movements are made only with the hands.

"Deadlift" or squats with equipment

By performing this exercise, you will not only pump up the trapezius and deltoid muscles, but also provide a load on your calves, thighs and buttocks.

Execution steps:

We take heavy dumbbells in both hands. For starters, 4-5 kg is suitable. Women who have been training in the gym for several months can take 7-8 kg.
Do partial squats with dumbbells, moving them slightly forward. The back, as in all previous cases, should be straight.
After a short pause at the top, lower yourself back down.
A 3-time approach with 16-18 repetitions is considered optimal.

At the entire stage of the task, breathe correctly: when you squat, inhale the air, when rising, exhale it.

Diagonal tilt with dumbbells

You couldn't get any simpler than this exercise. You take a stance with two heavy dumbbells in your hands (feet shoulder-width apart). Then bend 16 times towards the opposite leg diagonally, fixing your back. The next approach is performed in a similar way, but only when changing hands.

One-arm dumbbell lift

Use a support - a bench, chair, sofa or any other hard surface. Armed with 5-6 kg dumbbells, place your feet shoulder-width apart and rest with one hand. Pull the projectile upward until the shoulder is parallel to the body. Do 18-20 times in 4 approaches.

By completing this task, you will pump up your biceps, deltoids and broad back muscles.

For those who work out in the gym, we recommend combining dumbbells with special equipment.

The following video demonstrates how quickly and easily you can perfectly pump up your back using a gravitron, hyperextension, and a machine with vertical, horizontal and chest rows.

Thus, if you regularly and correctly perform strength training with dumbbells, you can achieve the desired back relief. Be sure to gradually increase the weight, otherwise the muscle may weaken.

Have fun and effective training!

Why dumbbells?

Doing exercises with dumbbells at home has a lot of positive aspects:

Simplicity - for training you only need a little free space and the dumbbells themselves. You don’t need to spend a long time mastering complex techniques for performing exercises - you can watch a video of exercises and start doing them.
Cost-effective - with proper effort, you can achieve good results at home, and you won’t have to spend money on expensive gym memberships and travel time.
Variety - exercises with dumbbells can be aimed specifically at your problem areas: shoulders, chest, abs, deltoids or any other muscle groups. Also, exercises with dumbbells are performed in any position - sitting, lying, standing.
Efficiency - a properly designed exercise program with dumbbells is aimed not only at developing all muscle groups, it will be useful for losing weight and forming a beautiful figure. You can also independently change the set of exercises for your workout, increasing or decreasing the load where necessary.

When deciding to train with dumbbells, do not forget that this type of training has contraindications:

Exercises with dumbbells are prohibited for pregnant women;
People suffering from asthma;
Patients with hypertension and other cardiovascular diseases.

Also, if you have problems with the musculoskeletal system or the thyroid gland, consult your doctor before starting training.

Another important point that is important not to miss before starting exercises with dumbbells at home is the correct choice of equipment for training.

Who are the exercises for?

Exercises with dumbbells are perfect for both men and women. With their help, you can conduct an excellent strength training not only for the back and arms, but also for the whole body.

Girls will be able to lose weight and maintain their body in excellent and toned condition.
Men, working out with dumbbells, are able to pump up their muscles and achieve a beautiful torso.
When playing any other sport, dumbbells can serve as an additional load.
People who have suffered injuries can return to sports by trying classes with dumbbells.
Many people with diseases (scoliosis, osteochondrosis) can improve their condition by exercising with dumbbells.
Children can also exercise with dumbbells as a game. But you need to use equipment of the smallest weight.
Elderly people will be able to work with dumbbells. This will give you the opportunity to engage in physical activity and strengthen your joints and muscles.

Precautionary measures

Any load is always good in moderation. You should not exercise beyond your strength, as this can lead to various injuries.

To avoid this, you must strictly follow some points:

Elderly people should exercise caution with dumbbells. At this time, the joints are much weaker than at a young age. But you shouldn’t give up classes either. You just need to choose light weight dumbbells.
Any physical activity should begin with a warm-up.
If a person experiences pain during training, you should stop exercising. He may have chosen a heavy weight or performed the exercises incorrectly.
Exercises should be done smoothly and without jerking.
If the exercise is carried out at home, you still need to take care of comfortable sportswear and comfortable shoes.

Exercises with dumbbells will be a great help for relieving back problems. You can exercise with them not only in the gym, but also at home. Dumbbells can strengthen joints and bring the body into a toned state.

Author: Julia Winters

Article design: Mila Friedan