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Exercises with dumbbells
Last reviewed: 23.04.2024
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This exercise using dumbbells strengthens your back - and not only. It improves muscular endurance in the hips, stretches the hamstrings, while stabilizing the muscles of the buttocks and lower back.
The result: improved endurance in sports that create stress on the back, such as rock climbing. An additional advantage: improving the endurance in the muscles of the hips will prevent the worsening of the form during long, exhausting runs. Enter dumbbell pulls into your exercise program and follow them for a week. Perform traction on one leg for 2 weeks and thrust with presses for the fourth and fifth weeks. Do 2 sets of 12-20 reps to develop endurance. If you are only interested in strengthening the muscles of the back, perform only 8-12 repetitions.
Light level: Dumbbell pull
Standing position, keep dumbbells in front of the hips, legs slightly bent at the knees. Lean forward, torso almost parallel to the floor. Bring dumbbells to the bottom of the chest. Lock in this position, then slowly lower them until the hands are fully straightened.
Medium: Dumbbell pull with one hand, standing on one leg
The same movements as with the main thrust, but keep the dumbbell only in one hand and stand on one leg. Do half the repetitions, then take the dumbbell to the other hand. After finishing the approach, change your foot.
Complex level: A press with traction with one hand, standing on one leg
The beginning is the same as in the previous exercise, but lifting the dumbbell, hold it near the body and straighten to the standing position. Squeeze the dumbbell above your head, lock, then reverse in reverse order to return to its original position.
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