Dumbbell Back Workout


Let's start dumbbells back training today!

A powerful and sculpted back is a symbol of strength and fitness. Dumbbell back workouts offer a versatile and effective way to achieve that chiseled upper body and improved posture.

The Anatomy of the Back

Before delving into the realm of dumbbell back workouts, it's crucial to understand the intricate anatomy of the back. The back comprises several interconnected muscle groups, the primary ones being:

The Anatomy of the Back
  1. Latissimus Dorsi (Lats): The large, wing-shaped muscles on both sides of your back. They play a vital role in shoulder extension and adduction.

  2. Trapezius (Traps): These muscles cover the upper back and help move and stabilize the shoulder blades.

  3. Rhomboids: Located between the shoulder blades, they facilitate shoulder blade retraction.

  4. Erector Spinae: A group of muscles along the spine, these support the back and maintain an upright posture.

  5. Rear Deltoids: These small shoulder muscles are involved in shoulder movement and stabilization.


IFATS dumbbell back workout



Day 2: Back Workout



Deadlift IFAST


⚠️: Keep your back straight when you control your fall, and extend your hip joints backward. Careful friends will find that when the force reaches its peak, the dumbbell will have a certain angle of external rotation, the purpose is to more fully squeeze the back.


Read More:Deadlift Vs Squat

Dumbbell rowing


Dumbbell rowing IFAST


⚠️: The calf is perpendicular to the ground, the thigh is at an angle of about 70 degrees to the ground, and the torso forms an angle of 30 to 45 degrees with the ground. Ensure that the back is straight and the pelvis is in a neutral position relative to the torso. The arms do not need to be clamped deliberately when applying force. For your body, move backward and upward along the sides of your body at the most comfortable angle, and tighten your back.

One-arm rowing


One-arm rowing IFAST


⚠️: One-arm training can focus more on the contraction of one side. The supporting hand must be kept slightly bent, otherwise, the most sensational part of your whole body may be the supporting arm. Other details of the movement are the same as those of the arms.

Supine straight arm pull up


Supine straight arm pull up IFAST


⚠️: There is a lot of controversy about this action, but Lao Cong believes that it is still based on your first point of force. The force is applied to tighten the back. The force extends from both sides of the upper back to the entire back. When you control the fall, feel the entire back. Is elongated.

Today's training is over! IFAST will continue to update shoulder training for the next day!

 Day 3:Dumbbell Shoulder Workout

IFAST Adjustable Dumbbells Set can help you complete your whole body training!

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