Additionally, these muscles help to provide stability and support during most movements to ensure the spine does not flex or bend under loads. The erectors run vertically along the lower back and are responsible for extending the trunk. In dumbbell-only workouts, dumbbell pullovers will be your only serratus-focused movements, and also the closest you will be able to get to training the lats from a vertical angle. Targeting this muscle is done by exercises such as straight arm pulldowns (cables) or pullovers. This helps stabilize the shoulder blades but also assists in both pressing and pulling movements. The serratus muscle runs underneath the armpit on a diagonal angle. Training these small muscle groups often is done indirectly through training the back, however, sometimes you will need to isolate them with more target exercises (such as Y raises) or focus harder on contracting them during other movements (such as squeezing the shoulder blades together during rows) Serratus These muscles can be found around and in between the shoulder blades, and are responsible for stabilizing the shoulder blades and providing support as they move (which protects the shoulders) To target the upper traps, lifters rely on shrugging movements, whereas the middle and lower traps are often indirectly trained during most back exercises (and are therefore not usually needed to be trained directly). The upper traps are most visible (top of the shoulders/back of the neck), whereas the lower and middle traps lie underneath the lats and are much less visible. The traps run along the entire spine (up the middle of the back), and span out across the upper back and shoulders (and back of the neck). Vertical pulling movements are any movement where the arms are overhead and pulling towards the body (pull-ups, lat pulldowns).ĭue to the fact that there are not any vertical pulling exercises you can do with dumbbells, developing a balanced back will be challenging. Horizontal pulling movements are typically any type or row (45-90 degrees bent over row). They run from the base of the spine (at the hips) to the back of the shoulders, in a “V” shape.ĭue to the angles of attachment (diagonal) of the muscle fibers, the back needs to be targeted with both horizontal and vertical pulling movements. The lats are a large muscle group that spans the entire back. When training “back”, workouts typically will target the below back muscles: Latissimus Dorsi (Lats) This group of muscles is responsible for posture control, pulling, and lifting objects, and are often trained at a variety of angles.Ī strong back not only helps to increase overall strength, but it can contribute to a more v-shaped physique, more defined back muscles, and a healthier posture. The back muscles are located along the entire backside of the body, from the base of the spine to the back of the neck. On average, a new Fitbod user who trains 3 times a week for about 45 minutes will see a 34% strength increase after 3 months. We will also share with you a sample dumbbell only back workout routine that you can use to upgrade your back workouts and get more out of your training! In this article, we will discuss what muscle groups make up the back, how to target the different areas of the back, and share with you some of the best dumbbell back exercises you can do to build a bigger, stronger back. The 15 best back exercises with dumbbells are: Movements like rows and pullovers will be staples for your dumbbell back routine. When you only have access to dumbbells, it is key to understand how to target all areas of the back with a variety of pulling exercises.
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |