If you decide to pump your back muscles using dumbbells as weights, this article is for you. One-handed dumbbell pulls and both dumbbell pulls to the belt are two classic exercises that will help you develop muscle, make your back strong and sculpted.
Types of traction and working muscles
As you already understood, you can work out the back using one dumbbell or both at once. In this case, the housing may be in a different position. You can stand on the floor, lean with one knee on a bench or even lie on your slanted bench with your stomach. Hence the variety of exercise options.
All these exercises are aimed at developing the latissimus dorsi. It is they who receive the greatest load when properly performed. In addition, trapezius muscles, large round, diamond-shaped and extensors of the back are involved (they fix the body in the desired position).
In addition to the back, some deltas, biceps and forearms do some work.
We will consider the following variations of exercises:
- One-handed dumbbell pulls or dumbbell pulls to your belt. This exercise is performed on a horizontal or inclined bench, and requires a good stretch.
- The pull of two dumbbells lying on an inclined bench (analogue of the exercise “T-bar pull”) at different angles.
- Standing draft. This, in fact, is an analogue of the draft of the bar to the belt in a slope.
With these three exercises you can efficiently pump your entire back.
One dumbbell deadlift
Such traction can be done on a horizontal (more complicated) or on an inclined (simpler) bench.
On a horizontal bench
For this exercise you will need a bench or bench.
The starting position will be this: with the right knee we get up on the bench, we lean with our right hand on the same bench. The angle in the hip joint is approximately 90 degrees. The back is flat, in the lower back a natural deflection. This is a very important deflection, remember. It allows you to fix the spine in the correct position. The left leg is slightly laid back and remains on the floor, helping you maintain balance.
Raise your head so that your gaze is directed parallel to the floor. We do not turn the neck. It is better to put the dumbbell on the bench in advance (from there it will be convenient for you to take it) or ask your partner to give it to you.
- So, we stand in the right position, we take a dumbbell so that the bar is parallel to your body.
- Due to the strength of the broadest muscle, we pull the dumbbell to the belt. We try to lead the elbow up.
- At the top point, some trainers recommend additionally turning around to raise the working elbow even higher. Others say that this is unnecessary. We recommend that you do not twist them as this may result in personal injury. The spine remains upright.
- Holding up at the top for 1 second, lower the dumbbell down.
- It is advisable that you take the dumbbell a little back, and not let it hang freely perpendicular to the floor. In the latter case, you involuntarily pull it to the chest. You need to take your hand back to the position from which you pull the dumbbell to the belt.
Do 10 reps in 3-4 sets on each side.
A feature of this exercise is the need to fix the body so that there is no rotation about the axis of the spine. Therefore, it is not recommended to raise the elbow high, which inevitably leads to twisting.
On an incline bench
For some people, it is difficult to keep a deflection in the lower back and a straight back while pulling with one hand in the technique described above. In this case, the second option: do the exercise on an inclined bench.
- Set the angle for the back to 30 degrees.
- Raise the seat slightly up. We become a knee on him.
- With your hand bent at the elbow, lean on the upper edge of the back. Thus, your back will bend due to the bending of the bench. The load from the lower back and arms is removed.
Try it, maybe it will be easier and more convenient for you to do the exercise.
Mistakes during exercise
Try to avoid the following situations:
- If you lower your head down, you disrupt the natural position of the spine, which increases the risk of injury during traction dumbbells.
- You pull the dumbbell to your chest, not your stomach. This means that it’s hard for you to pull to the belt - you have taken a lot of weight.
- You pull the weight jerkily. Such a performance will not allow you to pump muscles, but tearing something is easy.
- You have rounded your back - not enough stretching, or too hard to stand. Try the incline bench option. It was invented specifically for those who find it difficult to do this in the right technique on a horizontal bench.
- The hand on which you lean is trembling - weak muscles. This is not a mistake, this is a direct indication to go on an inclined bench, or to practice other positions of the hands.
- We pull the dumbbell with the force of the biceps. Imagine that your hand is just a hook, your back muscles should work, concentrate on them.
Weight lifting is carried out on exhalation. We lower it on inspiration, as always did.
After the exercise, you should feel tension in the latissimus muscles, and not in the biceps. This is a sign of proper technique. If you loaded biceps, take less weight and try to repeat the exercise in front of the mirror until you feel the muscles you need.
Belt pull of two dumbbells
This option can be performed both standing and lying on your stomach on an inclined bench. You can hold the dumbbells parallel to the body, or you can so that their vultures resemble the bar of the bar you are holding. Do as you prefer.
Let's look at how to pull a dumbbell to a belt without a bench:
- Bend your knees slightly, keep your back straight and lean to parallel with the floor, or slightly higher. The angle of inclination will affect the area of the back, which we will pump. The more “upright” you stand, the more the upper back is loaded. The closer to the parallel, the more actively the latitudinal ones work, but the lower back also loads more. Universal is the angle of inclination of 45 degrees. The gaze is looking straight.
- Both dumbbells hang in a free state, sitting exactly under your shoulders, arms perpendicular to the floor.
- We begin to pull our elbows straight up, you do not need to raise them apart. We pull dumbbells to the stomach. The direction of movement of the elbow indicates the correctness of the technique. Hold for 1 second at the top point and lower the weight back. It is better to lower your arms with a weight as low as possible so that the back is stretched (however, do not relax it).
The exercise is performed in 3-4 approaches with 8-10 repetitions in each.
This is not lifting the barbell for biceps, you do not need to pull the weight due to the flexors of the hands. The back works! Pay attention to it.
No need to pull one dumbbell with both hands. You will not be able to perform the movement in the required amplitude. It turns out that you will do half the exercise. Instead, better use the bottom block.
Dumbbell pull to belt lying on a bench
We find an inclined bench. We set the backrest angle of 30 degrees. Lie on your stomach head up so that your hands hang freely and do not touch the floor. Make sure that the head is above the edge of the back, otherwise you will have to turn it, which can not be done!
We put dumbbells near hands on the floor. The legs are spaced so that the body is in a stable position. The seat is best set at a slight angle so that you do not move down.
We do the same as with the standing option. This option is good in that you do not need to hold the body in an inclined position due to the extensors of the back. The load from the lower back leaves.
Common mistakes that occur when performing the above exercises:
- You have taken a lot of weight and are moving at half amplitude. Remember, if you can’t raise your elbows high enough - reduce weight. This also applies to the cultivation of dumbbells in an inclination on the shoulders, and other traction and dilutions.
- You pull the dumbbells in a jerk. It is unacceptable. For the muscles to work, you need to do everything smoothly and slowly. You overestimated yourself again, take less weight.
- You are trying to spread your arms. We do not breed, but cravings. Dumbbells should hang and be directed downward by gravity.
- You are not bent enough. This applies to traction in an incline while standing. Then you will pull the weight to the chest. This is an undesirable phenomenon, because the range of motion is not large enough to strain the back to the extent necessary.
Dumbbell Traction Secrets
By changing the angle between the body and the shoulder, you can pump different muscle groups. The back deltoids are excellently pumped when you spread your elbows wide. The rest of the back will work better if you leave your elbows closer to the body. When the elbows are pressed to the body, the latissimus muscles work predominantly.
These nuances can be used to load one or another part of the back on different days of training. Choose. We recommend doing 2 types: the elbows at the body, and the elbows are widely spaced, as when gripping the barbell. And you need to try to pull the weight to the belt (between the diaphragm and the navel), otherwise the meaning of the exercise is lost.
What position to hold the dumbbell
If the pull of one dumbbell does not raise the question of how to hold it, then with the pull to the belt - there are many options. Note that this is not fundamental. And the position of the dumbbell will vary depending on the angle between the elbow and the body. The farther the arms are apart, the more dumbbells will be deployed.
When the elbows go straight to each other, it turns out that you are like holding the bar. This exercise is similar to one of the lower block traction options.
One hand without a bench
If you have a good stretch, you can do dumbbell pulls to the belt in the slope when you are standing, that is, without a bench. Just rest your hand somewhere, get up and do it right. The option is more difficult, but perfect when all the benches are occupied.
As you understand, these exercises are not for large weights. If you take a lot of weight while doing the exercise while standing, you risk damaging your back. Yes, and you have to pull in jerks, which is not good.
These are great options for girls as a back load. And great exercises to increase the relief in men after hard work with blocks.
- If your back deltoids are sore, it is strictly forbidden to do dumbbell traction. These muscles will work in any of these exercises.
- Stretching. With a bad stretch, you will not be able to bend, bend correctly. After all, even when doing traction on an inclined bench, when you lie face down, you need a deflection in the lower back. Stretch to follow the right technique in any exercise.
- When you do draft with a wide setting of the elbows, do not hesitate to take a small weight. Believe me, beginners' back deltas are weak, and they can pull from a force of 3-5 kg. You will already feel at 5-6 repetitions that the elbows do not rise high enough, and the movements are carried out at half the amplitude. Check it out for yourself.