Trainer reveals condensed dumbbell routine focused on strengthening primary back muscles
Britany Williams, a celebrated trainer from the Sweat app, has designed a simple yet effective dumbbell workout to strengthen the back muscles. This routine, primarily focusing on the latissimus dorsi, rhomboids, and trapezius, is a great addition to any fitness regimen.
The back muscles play a crucial role in our everyday movements. They are essential for tasks such as twisting, turning, providing power when lifting things overhead, and supporting the spinal column. Strengthening these muscles can help avoid injuries and back pain, and even combat sarcopenia, a natural part of aging that leads to muscle wastage.
The trapezius muscle forms a diamond shape from the bottom of the neck, over the shoulders, and extends to the middle of the back. The rhomboids sit between the shoulder blades, responsible for scapular retraction. The latissimus dorsi, a large, flat muscle spanning across most of the middle and lower back, is important for pulling motions.
While the Sweat app does not list each back muscle targeted explicitly, dumbbell exercises focusing on the back, such as rows and pulls, commonly engage these key muscle groups. Britany Williams’ dumbbell routine, which isolates muscles without lower body momentum, suggests movements like single-arm dumbbell rows or similar exercises that emphasize these muscles.
The workout consists of seven different movements that target the major muscles in the back: reverse fly, pull-down, underhand row with pause, pull-over, wide row, renegade row, and bent over row. Users are advised to pick five of these moves for a personalized back-focused workout.
Each move should be performed 10 times, and three rounds of the exercises should be completed. The workout requires performing sets of 3 reps. Completing routines and long-term plans from Britany Williams (and other trainers) can be found on the Sweat app.
Strengthening the back can improve posture and make it easier to maintain a healthier, more upright spine as you age. So, grab a pair of dumbbells and give Britany Williams' back workout a try! The Sweat app currently offers a 7-day free trial and a discounted membership price of $15.99 per month.
The Sweat app's back workout, designed by Britany Williams, leverages science to engage key back muscles like the latissimus dorsi, rhomboids, and trapezius. By including strength training workouts focused on the back, you can enhance your health-and-wellness and fitness-and-exercise routine, fostering a stronger spine and avoiding injuries, back pain, and sarcopenia over time.
