After the legs, the back muscles are the largest muscle group in our body. The back muscles are subdivided into the hood muscle, the deltoid muscle, the large back muscle - also known in sports circles as the "latissimus" or "lat" for short, the rhomboid muscle and the back extensor. Working together with the abdominal and chest muscles , these muscles form a supportive corset around the spine, protecting it with every movement. Our back is one of the biggest health issues. According to the Statista Institute, 83% of all Germans struggled with back problems in 2018. For prevention but also for already existing back problems, targeted exercises for a fit, strong musculature are useful. How to train your back best with the weight bench you learn here.
Dumbbell Row
Probably the best known and most effective exercise for the back is the dumbbell row with the weight bench. With this exercise the back is trained evenly on both sides, the latissimus, the large back muscle, is particularly intensively addressed. To perform this exercise, the weight bench is set completely flat. It makes sense to always start the workout with your weaker side, for right-handers this is usually the left side. The left leg is placed next to the weight bench, the right knee is placed on the weight bench with the shin. Your upper body is bent forward, and you should support yourself on the weight bench with your right hand to stabilize the position. Very important: Your back must be completely straight at all times! Use your left arm to pull the dumbbell (the exercise also works with a kettlebell) upwards in a slight arc. At the end of the movement, your hand should be to the left of your upper body at the level of your belly button. Besides keeping your back absolutely straight, it's important not to pull too much out of your arm. The arm is now brought back down in a controlled manner, a slightly oblique movement is preferable until the arm is back in the starting position. Now repeat the exercise as needed. 3-4 sets of 8-12 repetitions per arm have proven to be useful, but this can vary depending on your training level. You can also use the same exercise to work your upper back more. To do this, simply choose an inclined position on your weight bench. The execution of the exercise does not change, a straight back is the key to your training success with this variation of dumbbell rowing.
Chest exercises for the weight bench
Bench press with dumbbells
As mentioned at the beginning, a balanced, holistic workout that also includes chest and abdominal muscles is essential for a healthy back. When you bench press with dumbbells on an inclined weight bench, you primarily train your shoulders, chest and triceps. The weight bench is set at an angle between 15° and 45°. You should round your back slightly against the weight bench, feet flat on the floor. With a dumbbell in each hand, your arms are now extended and the dumbbells are brought towards each other. Pull your shoulders back and tighten your chest muscles. In this top position, inhale, then slowly lower the dumbbells to each side of your torso. Now don't lower them: Tighten your pecs and press the dumbbells upward. As you press up, move the dumbbells in a converging motion toward each other until they touch as you complete the exercise. As you bring the dumbbells down, you should inhale; as you tighten, you should exhale as you "press."
Important: Your head, shoulders and butt must rest on the weight bench during the entire exercise. When lowering the dumbbells, your elbows should be aligned with the axis of your shoulders. In the upper position, you should never twist or hyperextend your elbows; a very slight bend in your joints will protect them.
Pull-Over with dumbbell
With this exercise you train above all your lateral, outer shoulder muscles, the long head of the triceps, the large pectoral muscle and the latissimus. The weight bench is set flat for this exercise. Your head, back and butt are on the weight bench, and your feet are flat on the floor. Hold a dumbbell in both hands and extend your arms above your head. In this position, take a deep breath, then lower the dumbbell behind your head, bending your elbows slightly. Exhaling return the dumbbell to the starting position.
Conclusion
With the weight bench you can effectively train your back and build up your muscles. A holistic training approach is important, in addition to the back, the chest and abdominal muscles should always be trained as well. To preventively strengthen your back or to relieve existing back problems you only need a weight bench and two dumbbells, then nothing stands in the way of a healthy power workout for your back!
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Editors fitnessmarkt.de (DG)
Picture credits: #87717200-Syda-Productions-AdobeStock
Published on: 28 July 2019