Working out using dumbbells is an important part of most strength-training routines. They are used for various reasons - mainly for strength and to develop muscle mass. Free weights like dumbbells are used as they help to activate smaller stabilizing muscles while exercising. The free weights are better than resistance machines because the latter work on muscle groups in strict planes of movements. Due to this, larger muscle groups become stronger, while the smaller muscle groups are neglected. Another advantage of doing these exercises is that sport-specific movements are more accurately replicated with dumbbells as opposed to resistance machines. Same is the case with exercises devised exclusively for the entire back, with the help of free weights.
Exercises for Back Using Dumbbells
When you begin with these exercises, make sure you start with light weights. This will help you to develop correct form before you switch over to heavier weights. Make the shift from lighter to heavier weights gradual. Sudden change can cause injury and harm.
This exercise should not be performed if you suffer from back pain or have a history of the same. Stand straight with shoulder-width distance between your feet. Bend your knees a little and hold the dumbbells such that they rest against the thighs. Now, lower the weights towards the ankles. Lower them only as much as you are comfortable with. Slowly come back to the starting position. Repeat the cycle.
Stand erect with shoulder-width distance between your feet, with knees slightly bent and dumbbells placed at the sides. Bend your elbows a little and raise the dumbbells outward in a sideways manner. Bring your hands up till they are in line with your shoulders. During the entire process, keep your elbows slightly bent. Slowly come back to the original posture and repeat the drill.
Single Arm Row
This exercise can be done using a bench or a staircase step. Stand such that the bench or the step is next to your left leg. Place the left leg on the step and bend the knee. Bend down and place your left hand on the stair, so that the upper body is parallel to the ground. Hold the dumbbell in the right hand. Do not rest the hand on the floor. Keep your elbow tucked and lift the weight till your midsection. Slowly bring the weight to the starting position and repeat the exercise on both sides.
Double Arm Row
Hold dumbbells in both hands and stand with shoulder-width distance between your feet. Bend down till waist-height, hands extended fully and with the dumbbells placed straight at about mid shin level. Lift the dumbbells towards your stomach. Now, lower them to the starting position. While doing the exercise make sure your back, shoulders, and head are in one line.
Ensure you do not release the dumbbells instantly after finishing a set of exercise. This is to prevent the sudden release of tension on muscles which can cause an injury. If you suffer from back pain, then talk to your health care professional and trainer before you begin.
Disclaimer: This article is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.