This exercise is for independent development. latissimus dorsi. Strong side the back cannot help a weak deadlift, so the exercise helps to make the muscles more symmetrical. The Row Option on the Bench allows you to train your back for people who shouldn't be pushing the lower back.

Technique of execution in the version "with a bench":
1. Take dumbbells, lie face down on the bench, stretch your arms down. Take a breath.
2. As you exhale, pull the dumbbells as high as possible, bending your arms so that the dumbbells are not under the chest, but on the sides of the waist.

Video: "Row of dumbbells lying on incline bench».

Overestimate the value training of the broadest muscles of the back hard. Only the muscles of the legs are more useful for humans.

I especially recommend this exercise for those who are too heavy to work on the details of the figure yet. Wide back and tightened breasts they are able to transform the full into dense, and the thick into massive. This is the very case when many of the losses in the beauty of the figure were compensated by certain gains.

How many techniques and techniques are there in such an arsenal as exercises for the latissimus dorsi? I'm sure you don't know all of them. I don't know them either. But the most important thing in any exercise is not quantity or even quality, but literacy of their implementation... When training such large and significant muscles for every man as the latissimus dorsi, this issue becomes especially relevant. I try to give exercises that can be performed with minimal equipment - in this case, ordinary dumbbells will do.

So, in front of you are a couple of weighty weights. Place them next to each other in front of you. It is important that at the time of lifting the dumbbells from the floor, the legs are shoulder-width apart, and right before the start of the exercise - together. Bend over for dumbbells, straighten a little and get to work. At the same time, try to keep your knees at an angle of 90 degrees. It's hard, but the result is worth it - the chest works along with the latissimus muscles. Tight forearms and quads are also clearly not a disadvantage.

Don't forget that your back is your main ally in any workout. Remember V. Vysotsky, whom the bench press of 150 kilograms helped to play chess? The same can be said for the visible physical strength generally.

Technique of execution in the "standing" version:
1. Take dumbbells, bend your legs, straighten your back.
2. Pull the dumbbells as high as possible, bending your arms without moving your torso.
3. Pull the dumbbells along the sides of your thighs, never toward your chest.

I continue to publish videos with the participation of, as he calls himself, "The Maestro of Sadism and Pain" - Alexander Shchukin. Today is the second video from the back training cycle, where Sasha will talk about such an exercise as row of dumbbells with an emphasis on the chest on an incline bench.

Alexander Shchukin. Dumbbell Rows on an Incline Bench. Row of dumbbells with an emphasis on the chest on an incline bench.

By the way, the first video - about the exercise "T-bar deadlift in the slope", you can watch.

For execution this exercise a bench with an adjustable lift angle is required. For pulling dumbbells on an incline bench, an angle should be set within 25-30 degrees, this is quite enough. Although, in the process of training, you yourself will determine the angle of inclination of the bench that is comfortable for you.

By the way, Alexander at the beginning of the video said a very important phrase - in order to understand the work of muscles in the exercise, you must use not heavy weight... And this is correct, because if an exercise is new for you, you are doing it for the first time, there is no reason to load the projectile with a lot of weight, from which the technique suffers and it is not clear which muscles are included in the work.

The starting position in this thrust is to lie on the bench with your stomach down, bend your back, dumbbells in each hand, lower your hands down. Next, pull up the dumbbells with both hands at once, while trying to work out the lats throughout the entire range of motion of the shells.

This is very good exercise, its main advantage is the absence of axial load. Here you rest your chest against the bench, as a result of this, all the load is removed from the spine and lower back. Your only task is to keep the lower back arched and do the exercise in a controlled manner, without the use of jerks. Alexander, unlike me, is not a passionate fan of cheating, so he tries to perform exercises in the classical technique.

Now regarding the choice of weight - Sasha is guided in this matter exclusively by his own feelings. But where he has lags, for example, now he is working hard on his legs, then in this case the weight is controlled, he writes everything in a diary and tracks the load, as well as the strength progression. The same muscles that Alexander already have developed, he trains intuitively.

One more point - about the distribution of loads. Of course, you can train muscles every time to the maximum, but the fact that this is not quite the right approach- it is a fact. From constant heavy loads, your progress will either significantly decrease, or it will slow down completely.

Alexander also said a few words about music - to listen or not to listen to it during training. If you are more comfortable practicing with good, groovy music, if it does not play in your gym, then there is a reason to take the player with you. Personally, Sasha himself, with the help of a player and music, is distracted from the world around him and plunges headlong into the training process.

In general, in back training, Alexander Shchukin prefers those exercises that affect muscle thickness. That is, to perform various rows - T-bar rows, bent-over rows - he does not really like to perform the upper rows.

If you decide to pump your back muscles using dumbbells as weights, this article is for you. Dumbbell row with one hand in an incline and row of both dumbbells to the belt are two classic exercises that will help you develop muscles, make your back strong and prominent.

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 body can be in different positions. You can stand on the floor, lean on one knee on a bench, or even lie on an incline bench with your stomach. Hence the variety of exercise options.

All of these exercises are aimed at developing the broadest muscles of the back. They are the ones who receive the greatest load when correct execution... Additionally, the trapezius muscles, large round, rhomboid and back extensors are involved (they fix the body in the desired position).

In addition to the back, the back deltas, biceps, and forearms do some of the work.

We will consider the following exercise variations:

1. One-handed dumbbell row in an incline or dumbbell row to the waist. This exercise is performed on a horizontal or incline bench and requires good stretching.
2. Row of two dumbbells lying on an incline bench (analogue of the "T-bar Row" exercise) at different angles.
3. Standing bent over row. This is, in fact, an analogue of the barbell pull to the belt in the slope.

With these three exercises, you can effectively pump your entire back.

Single dumbbell row

Such a pull can be done on a horizontal (more difficult) 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 as follows: with the right knee we stand on the bench, we lean right hand to the same shop. Angle in hip joint about 90 degrees. The back is straight, there is a natural deflection in the lower back. This is a very important deflection, remember. It allows you to fix the spine in correct position. Left leg is slightly laid back and remains on the floor, helping you to maintain balance.

Raise the head so that the gaze is parallel to the floor. We do not turn our neck. It is better to put the dumbbell on the bench in advance (it will be convenient for you to take it from there) or ask your partner to serve it to you.

1. So, we stand in the right position, take the dumbbell so that the bar is parallel to your body.
2. Through strength latissimus pull the dumbbell to the belt. We try to lead the elbow up.
3. At the top point, some trainers recommend turning additionally to raise the working elbow even higher. Others say that this is superfluous. We recommend that you do not do this kind of twisting, as it can lead to injury. The spine remains in a straight position.
4. Having lingered at the top point for 1 second, we lower the dumbbell down.
5. 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 will involuntarily pull her to your chest. You need to take your hand to the position from which you pull the dumbbell to the belt.

Do 10 reps for 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

Some people find it difficult to keep the back arch and back straight while pulling with one arm in the technique described above. In this case, the second option is to do the exercise on an incline bench.

1. Set the backrest angle to 30 degrees.
2. Raise the seat slightly. We kneel on him.
3. With an arm bent at the elbow, we lean on the upper edge of the back. This way, your back will be arched due to the curvature of the bench. The load is removed from the lower back and arm.

Try it, maybe it will be easier and more convenient for you to do the exercise.

Errors 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 while pulling the dumbbell.
• You are pulling the dumbbell towards your chest, not your stomach. This means that it is difficult for you to pull to the belt - you have taken a lot of weight.
• You are jerking the weight. Such a performance will not allow you to pump muscles, but tearing something is easy.
• You have rounded your back - not enough stretch, or too hard to stand. Try the option with incline bench... It was invented specifically for those who find it difficult to perform this in the correct technique on a horizontal bench.
• The hand that you lean on is trembling - weak muscles... This is not a mistake, it is a direct indication to move to an incline bench, or to practice other hand positions.
• Pull the dumbbell with bicep force. 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 inhalation, as always was done.

After the exercise, you should feel tension in your lats, not your biceps. This is a sign correct technique... If you have loaded your biceps - take less weight and try to repeat the exercise in front of a mirror until you feel the right muscles.

Row of two dumbbells to the belt

This option can be performed both standing and lying on your stomach on an incline bench. You can hold the dumbbells parallel to the body, or you can hold them so that their bars resemble the bar of the bar that you are holding. Do the way that suits you best.

Standing

Let's take a look at how to do a dumbbell deadlift without a bench:

1. Bend your knees slightly, keep your back straight and bend over to parallel with the floor, or slightly higher. The angle of inclination will affect the area of ​​the back that we will be pumping. The more "upright" you stand, the more loaded your upper back becomes. The closer to the parallel, the more actively the lats work, but the lower back is also more loaded. The angle of inclination of 45 degrees is universal. The gaze looks straight.
2. Both dumbbells hang in a free state, located exactly under your shoulders, arms perpendicular to the floor.
3. We begin to pull the elbows straight up, there is no need to spread them to the sides. We pull the dumbbells to the stomach. The direction of movement of the elbow indicates correct technique. We linger for 1 second at the top point and lower the weight back. It is best to lower your arms with a weight as low as possible so that your back is stretched (however, do not relax it).

The exercise is performed in 3-4 approaches with 8-10 repetitions each.

This is not lifting the bar for biceps; you do not need to pull the weight using the flexors of the arms. The back works! Pay attention to this.

You don't have 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 of the exercise. Instead, use the lower block better.

Row of dumbbells to the belt while lying on the bench

We find an inclined bench. We set the angle of inclination of the back to 30 degrees. We lie on our stomach with our head up so that our 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 cannot be done!

We put dumbbells near the hands on the floor. Legs apart so that the body is in stable position... It is better to set the seat at a slight angle so that you do not slide down.

We do the same as for the standing option. The good thing about this option is that you don't need to keep your body tilted with the back extensors. The load is removed from the lower back.

Errors

Common mistakes that arise when performing the exercises described above:

• You have taken a lot of weight and are doing a half-range movement. Remember, if you cannot raise your elbows high enough, reduce the weight. This also applies to breeding dumbbells in an incline on the shoulders, and other rods and breeding.
• You are jerking the dumbbells. It is unacceptable. For the muscles to work, you need to do everything smoothly and slowly. You overestimated yourself again, take less weight.
• You try to spread your arms. We do not do breeding, but cravings. The dumbbells should hang freely and be guided downward by gravity.
• You are not bent enough. This applies to standing bent over rows. Then you will be pulling the weight towards your chest. This is an undesirable phenomenon, because the range of motion is not large enough to load the back to a certain extent.

Secrets of Dumbbell Rows

The magic of the corner

By changing the angle between the body and the shoulder, you can pump different groups muscles. The rear deltoids pump well when you spread your elbows wide. The rest of your back will work better if you keep your elbows closer to your body. When the elbows are pressed against the body, the latissimus muscles work predominantly.

These nuances can be used to load one or another part of the back on different training days. Take your pick. We recommend doing 2 types: the elbows are at the body, and the elbows are set wide apart, as when gripping a 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.

In what position to hold the dumbbell

If, when pulling one dumbbell, there is no question of how to hold it, then when pulling to the belt, there are many options. Note that this is not essential. And the position of the dumbbell will change depending on the angle between the elbow and the torso. The further from the body the arms are spread, the more the dumbbells will be deployed.

When the elbows are in line with each other, it turns out that you are holding the bar. This exercise is similar to one of the lower pulldown options.

One hand without a bench

If you have good stretch, you can do a dumbbell pull to the belt in an incline when you are standing, that is, without a bench. Just put your hand on something, stand up correctly and do it. The option is more difficult, but great when all the benches are occupied.

Weights

As you understand, these exercises are not for heavy weights. If you carry a lot of weight while standing, you risk injuring your back. Yes, and you will have to pull in jerks, which is not good.

it great options for girls as a load on the back. AND great exercise to increase the relief in men after hard work with blocks.

Possible problems

1. If your back deltoids hurt, it is strictly forbidden to do dumbbell rows. These muscles will work in any of the exercises listed.
2. Stretching. With poor stretching, you will not be able to bend, bend correctly. After all, even when performing a deadlift on an incline bench, when you are lying face down, a deflection is needed in the lower back. Stretch to maintain correct technique in any exercise.
3. When doing wide-stance deadlifts, feel free to pick up a small weight. Believe me, beginners' rear deltas are weak, and they can pull 3-5 kg ​​at most. You will feel already at 5-6 repetitions that the elbows are not raised high enough, and the movements are carried out in half the amplitude. Check it out for yourself.

To create an athletic figure, you need to devote a lot of time to purposefully pumping the upper, middle and lower zones. build up the shoulder girdle, working out the "wings" expands the back. Back extensor techniques strengthen lumbar and stabilize the body.

It will be about a dumbbell row on a lying bench, massively loading all zones, including the rhomboid, large round muscles and partially involving the rear deltas. You can work:

• standing,;
• lying on an incline bench, holding 1 or 2 dumbbells in your hands.

Option with inclined thrust consider in more detail.

Lying barbell row

An excellent exercise for those who are afraid to overextend their back.

1. Lie on a bench with your stomach set at an angle of approximately 30 degrees.
2. Fix the position of the body, resting the toes on the floor. Lower your free hands down.
3. Ask for the bar or do it yourself, hanging down and grabbing the projectile with an upper grip on the shoulder line.
4. With the barbell in your hands, align the body, raise your head and stop your gaze at one point. To exclude work shoulder girdle, keep your elbows close to the body. As you exhale with your shoulder blades drawn together, pull it to your chest.
5. Hold on, slowly lower it down.

Allowed experiment with the setting of hands, turning the hands in different directions, however, a change in position has no practical significance. It is more convenient to hold the barbell from below. Such palms in addition, it lengthens the amplitude, but 1/3 of the load gets double-headed beams. Beginner bodybuilders and girls for practicing techniques, this version is more suitable. Repeat the movements 10-12 times.

Lying dumbbell row: technique

This exercise can also be performed with shells. It is more often chosen by girls.

1. Lie on your back with the weights in your hands, grasping the base in a neutral grip.
2. Lower your shoulders and hands down, rest your toes on the floor. Make sure that the chin does not touch the edge of the backrest, and that the head is raised up.
3. While inhaling, bring your shoulder blades together and pull your elbows along the body, without spreading your elbows to the sides.
4. Raise the dumbbells to your solar plexus.
5. Freeze for a second, take a breath and lower your hands into the PI.

Comments (1)

• During the process do not tear off chest from the surface.
• Work with moderate scales.
• Do not allow sharp movements.
• Perform the deadlift on your stomach using the target muscles., otherwise the biceps will receive a certain part of the load. In this exercise, the muscles of the arms perform exclusively the function of assistants.

One-handed dumbbell row

This option is suitable for those who find it difficult to maintain a deflection in the lower back when working on a straight bench.

1. Without changing the angle of inclination, put one knee on the bench so that the foot dangles.
2. With a bent hand, lean on the back.
3. When the weight is distributed over 3 points in the lower back, a deflection will be formed by itself, due to which tension is automatically relieved from the spine and arms.
4. As you exhale, pull the lowered hand to the lower part of the sternum, while inhaling, lower it into the PI.

Work head up without rounding your back. If the projectile cannot be pulled up above the abdomen, reduce the weight. A sign of a correctly executed technique- strong tension in the back. By the way, to feel the work of muscles, you need to work with light weight.

• Girls 3 kg is enough;
• men- 5 kg.

Note to athletes

By changing degree of angle between the body and the shoulder, it is permissible to work through the entire array.
When raising the elbows a certain proportion of the load is received by the rear deltas. If you move them closer to the body, the rest of the muscles will be connected. As already noted, pinned elbows and the thrust to the belt work out the "wings". To train the upper and lower zones evenly, use all options.

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This exercise is the opposite of the bench press. Therefore, it develops mainly the muscles of the middle back. The latissimus muscles and the posterior deltoid muscles are secondarily involved. The muscles of the shoulder girdle are also involved in this exercise, but the proportion of the load that falls on them is very small. The deadlift is performed on one muscle impulse, which positively affects the coordination of movement in general.

The relevance of the exercise

Many novice athletes do not pay due attention to this exercise. The reason is that they only aim to pump upper part backs to have a solid look. But this approach is completely wrong. After all, science has long been proven that muscles cannot swing locally. Even if it turns out to slightly grow a single muscle, it will not look beautiful if the adjacent muscle groups remain untrained. All experienced bodybuilders believe that the body is a harmonious object in which any part cannot be neglected.

This exercise is very useful and effective for those who understand how important the central part of the back is. It can be performed not only with a barbell, but also with dumbbells. There is no fundamental difference, but in the case of using dumbbells, one inconvenience appears. The fact is that thanks to the bar of the bar, the movement occurs along an even trajectory, which is difficult to create with two dumbbells, especially if the muscles are already tired. Therefore, when working with large weights, dumbbells are generally not suitable for this exercise. Of course, you can try to use them, but most likely, the correct amplitude, if you can achieve it, then only on the first repetitions.

The thrust should be carried out exclusively by the strength of the main muscle. Only by loading it in each repetition, you can achieve good result... You should not help yourself with the strength of the shoulder or triceps, because then the whole essence of the exercise is lost.

The most suitable angle of inclination of the bench for working out the middle part of the back muscles is 30 degrees.

In the starting position, when the arms with the bar hang freely, you need to turn your elbows to the sides.

It is important that the movement is carried out not only by bending the elbows. In the upper phase of the exercise, the shoulders must be included.

If the exercise is performed correctly, the shoulders will form a T with the body at the top.

Exercise technique

For cash, you need to accept starting position: lie on a bench, press your socks to the floor, take the bar with a wide, straight grip, lowering your hands to the bottom. When the athlete is ready to perform the exercise, he should turn his elbows to the sides and slightly tense the body. Now you can start pulling.

Along with exhalation, the barbell rises to the chest by bending the elbows to the sides. When the projectile reaches the midpoint of movement, they begin to activate shoulder joints... They smoothly raise the bar until the shoulders of the arms are in line with the back. Having lingered a little in this position, you can and should feel how the muscles of the middle back are contracting.

Now, with a breath, you can gently lower the bar to its original position and continue to work. At the lowest point, it is advisable not to allow long pauses.

Aimed at working out the broadest muscles of the back. There are times when, after the deadlift, there is no strength left to fully perform the barbell deadlift in the slope. In this case, this exercise is ideal.

Here stabilizers and oblique muscles work more than the lats, and in this exercise there is no such moment, which allows you to fully concentrate on the work of the back muscles. In general, the entire upper back is involved. The exercise is ideal for girls as well, because it allows you to work out the back muscles without resorting to heavy weight.

Basic rules for performing the exercise

In a dumbbell pull, tilted to the belt, you need to take such a weight that you can lift 12-15 times. We take the dumbbells in our hands with a standard grip and take the starting position, that is, we bend over and turn our palms towards us. It is important here to take the pelvis back as much as possible, because if you just tilt, then the position for the back muscles will be unfavorable, they will experience too much stress. At this point, you will think about them, and we need to work out the upper back. Therefore, we move the pelvis back so that your legs are at the level of the upper abdomen. And you can also do a pull of dumbbells to the chest in an incline, in this case, the trapezius muscles develop.

Highly important point at run time. We go down to the point that your hand is below the kneecap. Open the shoulder blades as much as possible and unfold the brush. This is the first phase of this exercise.

In the second phase, we exhale, begin to raise the shoulder blades as high as possible, and only at the top point do we modify with our elbows in order to contract the working muscle even better. In the course of movement, you need to supinate the brush a little. Do not forget that the shoulder blades work first, and then the elbows. During execution, you cannot lift your head, as this prevents our trapezius muscles from contracting better. After completing the planned number of repetitions, we return the dumbbells to the floor and feel how the lats have worked.

Please note that the muscles of the lower back work in a static mode, and there should not be any dynamics there. The exercise should work on your upper back.

To study deltoid muscles you need to lie on the bench and lift the dumbbells alternately, as this allows you to raise them higher. On inhalation, the dumbbell should be raised to chest level, and during exhalation, lower it to its original position.

One-arm bent over row

There are two options for doing this exercise:

• dumbbell row with one hand in an incline for the broadest back muscles;
• dumbbell row for the back delta and trapezoid.

Exercise for the back allows you to work both in strength and in multi-reps, even for those people who have back problems. When performing, the entire array is involved, since this is one of the amplitude exercises themselves, which allows you to stretch part of the back as much as possible.

For the latissimus dorsi

We have a supporting leg, which kneels on the bench. This leg is on the same side as the arm, which will also be supporting. The second leg, also called shock-absorbing, should be close to the bench. The exercise should stretch your back as much as possible and squeeze as much as possible. Accordingly, we need the deepest amplitude. The arm moves from a point under the shoulder. The supporting arm is almost straight and rests on the bench. The dumbbell starts from a point that is the projection of the shoulder to the floor. The dumbbell does not move straight up, but goes diagonally behind the thigh. It is important to ensure that the arm does not bend at the elbow less than 90 degrees, since the work of the biceps must be excluded as much as possible.

The dumbbell in the normal position hangs closer to the leg, and our task is to bring it further. We lower the shoulder almost until the dumbbell touches the floor, this is the starting point, and then we pull it to outside hips, turning as much as possible. That is, the dumbbell does not move up or down, it goes in a light arc almost diagonally. It is important not to keep your back hunchbacked, but still include the lower back and keep the back arch. This will allow from the side lumbar muscles involve the lowest edge of the lats in the work. That is, as soon as the lower back strains, our innervation automatically reaches the lower edge of the lats. Therefore, when we pull, our entire array will work for stretching and reduction.

For rear delta and trapezoid

Many have seen how the pros stand up to the dumbbell row, resting, and begin to pull. The higher we lift the torso, the more our load vector shifts from the broadest muscle upward. In this position, the lats work more as a stabilizer, and not as a muscle that does the main work. The main muscle that will pull will be the back delta and trapezius. This is, in principle, the same broach, only with a slope. By the way, it allows you to take more weight and unbend the rear delta more powerful.