Lifting onto a bench with dumbbells. Alternate dumbbell curls for biceps while sitting on an incline bench. Sitting with emphasis on the hip

Dumbbell rows to the waist help eliminate muscle imbalances and develop your back. By using dumbbells, it is possible to balance muscle development and learn to pull equally on both halves of the back. This is a key movement for a sculpted back, developed lats and harmonious posture. Can be performed both with significant weight and with light dumbbells. The exercise belongs to the heritage of old school bodybuilding, and is performed by many athletes on a regular basis.

Deadlifts differ according to the type of starting position adopted by the athlete:

• Bent over row without support;
• Standing on one knee on the bench;
• With your stomach resting on a bench, horizontal or inclined

The main muscle worked in all types of back rows is the latissimus. The movement also involves the rhomboid, trapezius, and biceps muscles, plus the muscles of the forearm. The press acts as a stabilizer; the muscles of the legs and buttocks work in static conditions. There are some features of the exercise.

The unsupported bent-over row is a complete analogue of the standing bent-over row. The only difference is that by using dumbbells the athlete can completely balance both halves of the back. It is enough to actively turn on the press to eliminate distortions. The option when one half pulls the weight, and the other only does auxiliary work, is excluded.

Deadlifts on a bench require the athlete to have a decent amount of stretching and the ability to align the body due to static tension of the abdominal muscles. Distortions in the pelvis, curvature of the lumbar spine, and preferential development of one half of the back can cause problems with this movement.

The bench-supported row is similar to the T-bar row, but with a complete exception axial load. Can be used for physical rehabilitation and for those athletes who, for health reasons, cannot perform other horizontal thrusts. Contrary to popular belief, it can be performed with intervertebral hernias and protrusions, but only with light weight and in a controlled manner.

Single dumbbell rows supported by a bench can vary in the difficulty of the exercise performed. It depends on the amplitude. If the athlete moves in full amplitude and leans on horizontal bench, the seat of which is parallel to the floor, its thrust will be of maximum amplitude. Using a rack with dumbbells or a bench with an inclined back for support reduces the amplitude and allows you to work with light cheating. This is not always acceptable, but can be used as an exercise option for the athlete high class, with significant muscle mass.

Starting position - stand with a dumbbell in your hand, resting your shin on the bench, and supported by your free hand of the same name. The pelvis should be aligned, the pelvic bones should be in the same plane with a plane parallel to the floor. If there is a distortion in the pelvis, you need to move the supporting hand so that it disappears. The same applies to the athlete’s shoulders; at the start they should be in the same plane.

To take the starting position, the arm with the weight is lowered down. The back is stretched, but there should be no displacement of the legs and pelvis. Therefore, intermediate-level athletes and beginners should not use dumbbells that are too heavy.

Then they begin to bring the scapula towards the spine, and due to this the latissimus dorsi muscle contracts. Next, engage the biceps of the arm so as to bring the dumbbell to the waist. The necessary repetitions are performed and the side is changed.

In bodybuilding, it is customary to perform this exercise with the same weight on both sides of the back. In physical rehabilitation, options are possible in which the weight can be less by the spasmodic half, or the movement is performed only in one direction, but with a minimum number of approaches and repetitions.

The exercise is quite complex and is usually performed in 10 repetitions in 3-4 approaches with working weight.

Important: it is better not to allow rotation around the axis of the spine with the dumbbell lifting behind the back. This takes the strain off the muscles and allows you to lift by inertial force. This approach is not acceptable in bodybuilding. If an athlete nevertheless chooses cheating, he should pay attention to the position of the hips and pelvic bones. A distortion in the pelvis is a clear signal that the weight chosen is too heavy.

On an incline bench

The peculiarity of this version of the starting position is that there is no universal algorithm for its adoption. The athlete must choose the optimal backrest angle himself and stand so that his back arches, but there is no increased load on the lumbar region. The basis for the correct starting position is the symmetrical position of the pelvis. Misalignment means that part of the load when lifting weights will be worked out not by the back muscles, but by the legs, which is unacceptable.

The back of the inclined bench is set at an angle of 30 degrees, and the forearm rests on it, while the knee is on the seat. It should be absolutely comfortable, no pain in lumbar region or a twisting sensation. The dumbbell is taken from the floor by itself, or placed on the seat and removed with the working hand.

The deadlift is performed in a classic manner. From a free hang, the athlete begins to bring the shoulder blade towards the spine and strain the back. He then lowers the dumbbell to the starting position and repeats. The number of approaches and repetitions for both halves of the back is identical.

Technical errors in both versions of the exercise are similar:

• “Nod” or lowering the head down. If an athlete brings his chin to chest, he creates unnecessary stress V cervical spine spine, which can lead to injury. With your head down, it is difficult to pull the weight using muscle strength; many people use inertia;
• The dumbbell moves not to the belt, but to the chest. This means that a lot of extra muscles are included - the arm is bent too much in elbow joint, the athlete does not control the work of the lat, and pulls exclusively with a jerk. Sometimes you can see how athletes move their forearm perpendicular to the axis of the spine and reach using the posterior bundle of the deltoid muscle. If this is not done intentionally, then you should understand that the load is removed from the back;
• The weight rises with a jerk. Too high a pace, strong pushing off the floor with the legs, and a turn around the axis of the spine are the main reasons that an athlete cannot effectively work out the muscles. This can cause injury if the weight is too heavy and leave you out of action for a long time. Most often, with this technique, spasm of the trapezius muscle occurs, its overload, and pain in the area of ​​the trapezius, neck and back of the head;
• The athlete's back is round, it is impossible to reach the support with his hand. This option is the reason for the lack of stability in the lumbar spine. It can lead to serious injury and cause the athlete to lose control of his body position. The option with a round back “works” mainly the biceps and trapezius, so you should avoid it. If your back is rounded, you might want to try a higher support;
• Tremor of supporting arm and leg. It is often said that these are weak muscles, but the problem can also be caused by the fact that the athlete simply does not know how to control the position of the body in space, and transfers too much weight to the supporting side. The problem may also be caused by imbalance training plan, that is, overloading the legs and core muscles;
• Biceps start. This movement almost completely eliminates the back from the work. It “steals” the load from the rhomboid muscles, and leads to the fact that the athlete pumps only his arms. To get rid of the problem, they suggest focusing on bringing the scapula to the spine. You can visualize your hand as a hook or support that is simply holding the weight in place.

The exercise resembles a standing bent-over barbell row. If the athlete already knows how to perform this deadlift, his task becomes easier. It is enough to select the weight of the dumbbells. The exercise allows you to work your back and does not overload your leg muscles. It is technically simpler than the bench-supported row option, as it requires almost no stretching.

When taking the starting position, it is important to grip so that the dumbbells do not hang on the athlete’s fingers. The grip should be the same on both sides. The athlete performs a slight forward bend, the universal starting point is a back tilt of 45 degrees. Then you need to bend your knees slightly so that you can stand comfortably and the load does not go into the hamstrings.

Next, the exercise is performed by bringing the shoulder blades together, that is, the start occurs by bringing the shoulder blade to the spine, then bringing the dumbbells to the belt. The elbows move in a plane parallel to the spine. It is not recommended to move the forearms perpendicular to the spinal column. The exercise is performed smoothly; the movement should not be jerky or jerky. The biceps are flexed just enough to bring the dumbbell to waist level.

This exercise can be performed in the “balance” version, that is, pulling one dumbbell at an angle towards the waist. This is a rarer option, it is used in power types sports to balance the work of the halves of the athlete’s back. This option is quite rare in bodybuilding, but it makes sense if an athlete has difficulty performing bent-over rows with a barbell and tends to extend too sharply as the barbell moves towards the waist.

In this version, the backrest is installed so that the athlete can bring the dumbbells to the belt by tensing the latissimus dorsi muscles. The task becomes more difficult, since the legs only rest on the floor, and it will not be possible to pull the weight by slightly extending the back. Many people consider this row to be similar to the T-bar row, but this is not entirely true. The weight is distributed absolutely evenly, and therefore it turns out to develop the muscles harmoniously.

To perform this option, it is enough to tilt 30 degrees, lie on the bench with your stomach, grabbing dumbbells, and bring them to your waist, while simultaneously pulling your shoulder blades towards your spine and contracting your back muscles. The biceps should not pull the weight alone; the start occurs by bringing the shoulder blades together and contracting the lats. In this exercise, the rhomboid muscle also works, but the trapezius muscle is turned off due to emphasis and stabilization.

Insufficient body tilt. If the inclination is too high, part of the load may be transferred to trapezius muscles. This will lead to the back not being worked enough. The same thing happens when an athlete actively “pulls” his body, performing small amplitude lifts;

Too much weight. If an athlete cannot retract their shoulder blades with any variation of the bent-over row, the weight is too heavy. In this case, the weight is “accelerated” by the biceps, which can lead to ligament injury;

Performing the exercise in jerks. Snatches throughout the entire amplitude are not only a traumatic activity, but also a technique in which the load goes into the body. When jerking, impact injuries are possible, as well as increased stress on the spine;

Raising your elbows to the sides. Some athletes perform swings instead of flyes, this leads to a transfer of load to the rear deltoid

Correct angles

The wider the elbows are spread in the exercise, the more effectively the rear delta is loaded. If the forearms go towards the ears, the trapezius muscles are used to a greater extent, and this angle is undesirable. When the elbows are positioned a little closer to the body, they turn on more latissimus muscles backs.

In what position is the dumbbell held?

You can hold the dumbbell bars in the same plane by tightening your shoulder blades and bringing the dumbbells toward your waist. This row will be similar to what you do with a barbell.

One arm bent over row

This traction option is suitable for those who have good stretch and there is the skill of stabilizing the back. You can bend over, fix the body using static tension, and pull the dumbbell to your belt in this position.

Weights

Weights are selected from low for beginners to medium. It is important to do the movement using pure technique without cheating in order to get results in the back, and not in the biceps and triceps.

If you have injuries to the posterior deltoid muscle, this movement should not be done. Rear delts are included in any version of this thrust, just to varying degrees.

Stretching

If the hamstrings are so tight that they do not allow you to bend, you should stretch the hamstrings, roll them on a roller before starting the exercise, but first perform the movement in a lying position with your stomach resting on the bench.

Row with elbow extensions

If the goal is to engage the posterior bundles deltoid muscles, you should take less weight and do not swing your body.

So, bent over dumbbell rows - good exercise for back muscles and development correct posture. It needs to be included in training program regularly to complement the vertical rows.

Lifting onto a bench with dumbbells in your hands, this exercise is more tailored for burning fat in the legs, buttocks, thighs and arms. As you yourself understand, many muscles are involved in the work, both large and assistant muscles, which makes this exercise a comprehensive solution to many fitness problems for body correction.

The work involves the muscles of the buttocks, quadriceps, hamstrings, arm biceps, and trunk stabilization muscles. Due to this volume muscle fibers, involved in lifting onto the bench, the effect of increasing fat combustion is achieved. In addition, the exercise itself is very active, which will have a positive effect on cardio endurance.

Lifting onto a bench can be performed by both men and women, it all depends on the tasks. Guys can take heavier dumbbells, and then their hamstrings and quadriceps will beg for mercy. Girls, for burning fat, heavy weight not needed, the main thing is the number of repetitions.

Technique for lifting onto a bench

1. Stand near a bench and hold dumbbells in both hands
2. We stand on the bench with our right foot and begin to rise
3. Our right leg is the support leg, so at the moment we fully rise to the bench, we make an additional lift with our left leg
4. We return to the reverse position and here we have two options: we either continue to do the exercise without changing the supporting leg or do it alternately changing legs.
5. At the moment of full exit to the bench, we additionally bend our arms with dumbbells at the elbows, pumping up the biceps.

The exercise is energetic, but extremely simple, there are no tricks. The main thing is to pay attention to the technique of lifting onto the bench. The bench should be firmly on the floor and not wobble, your shoes should be firmly laced and every movement should be under your control. If the weight of the dumbbell sways you from side to side, then this is dangerous for injury, reduce it.

- one of best exercises for the outer biceps. The technique for performing this movement is quite simple, but novice athletes should know and take into account many features that we will consider in this article.

Most biceps exercises focus on the inner biceps and therefore the outer biceps tends to lag behind in development. Working out the outer part of the arm is possible only in a certain position - when the elbows are pulled back. Seated dumbbell raises incline bench truly one of the most effective for the growth of the outer biceps fascicles.

• Choose the optimal angle of the bench - it is recommended from 30 to 60 degrees. Take dumbbells and sit on a bench. Lower your arms, straighten your back, take a strong position.
• Perform biceps curls with one arm and then with the other. You can also perform curls with both arms at once, but for beginners, the first option is more preferable, as it allows you to better concentrate on performing the lift.
• When lifting a dumbbell, movement occurs only due to the force of the biceps, shoulder joint fixed and does not move.
• When lowering the dumbbell, it is not recommended to fully extend the arm at the elbow joint - this will ensure constant tension in the target muscle and reduce the likelihood of ligament injury.

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You can study the technique of this exercise in more detail using the video at the end of this article.

How to use this exercise in training

As we have already said, dumbbell biceps curls while sitting on an incline bench are an accentuated exercise that works the outer fascicles of the biceps. It’s not worth starting a workout with such an isolating exercise, most experienced athletes use this movement to finish off the biceps at the end of the workout. We recommend starting with more basic exercises and then move on to isolated processing. It roughly looks like this:

1. Dumbbell bicep curls while sitting on an incline bench.

For amateur athletes, two or three exercises for training the biceps are enough, but you can perform 5 movements in one session if you reduce the number of approaches in each of them. Don't forget that biceps by themselves are not very big. muscle group, and therefore devoting a separate workout for them is not very wise, especially if you are involved in bodybuilding at an amateur level. It is best to train the biceps with other muscle groups, preferably the triceps, back or pecs.

Technique for performing dumbbell lifts on an incline bench from Denis Borisov

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Alternating lifting of dumbbells for biceps while sitting on an incline bench is given, strength exercise aimed at working the biceps brachii muscle from a different load angle.

Let's just say, in this position the biceps, shoulder muscles, maximally stretched as rubber band, in relation to the points of muscle attachment and the contraction of the biceps during work occurs much stronger.

Main working muscle group: biceps brachii.

Accessory muscle group: forearm.

Alternating lifting of dumbbells for biceps while sitting on an inclined bench - execution technique.

1. Take a position while sitting on an incline bench. Hold a dumbbell in each hand. The arms are lowered down, the elbows are pressed to the body. This will be the starting position for the exercise.

2. As you exhale, bend right hand lifting a dumbbell. As you perform this movement, rotate your wrist so that your palm is facing up. The part of the arm from the elbow to the shoulder should remain motionless. Only the forearm works. The movement should continue until the biceps are fully contracted, until the hand with the dumbbell is at shoulder level. Take a short break, tensing your muscles.

3. As you inhale, slowly lower the weight to the starting position.

4. Repeat the movement with your left hand. Two movements make one repetition.

5. Complete the required number of repetitions.