How To Grow Posterior Chain: Dumbbell workout for massive gains

What is the Posterior Chain?

The posterior chain refers to the group of muscles located along the backside of the body. It extends from the base of the skull down to the heels. The posterior chain includes the muscles of the upper and lower back, glutes, hamstrings, and calves. The posterior chain plays a crucial role in maintaining proper posture, providing stability, generating power, and facilitating movement. It is essential for actions such as lifting, jumping, running, and maintaining an upright posture. Strengthening the posterior chain improves functional movement. In addition, it also contributes to overall balance, athletic performance, and injury prevention.

Posterior Chain Muscles

1. Trapezius
2. Rhomboids
3. Latissimus dorsi (Lats)
4. Erector spinae (spinal erectors)
5. Gluteal muscles
6. Hamstrings (biceps femoris, semitendinosus, semimembranosus)
7. Calves (gastrocnemius, soleus)
8. Posterior deltoids

The Posterior Chain Dumbbell Workout

1. Dumbbell Bent Over Rows

The bent-over row with dumbbells is an effective exercise for targeting the muscles of the back, particularly the lats and rhomboids. Here’s how to perform it:

Here’s how to perform them:

1. Setup: Begin by holding dumbbell in each hand. Stand with your feet hip-width apart and a slight bend in your knees. Hold the dumbbell in front of your thighs with your palm facing your body.
2. Position: Hinge forward at your hips while keeping your back straight and chest up. Your torso should be almost parallel to the ground. Engage your core to maintain a stable position.
3. Rowing Movement: As you maintain the bent-over position, exhale and pull the dumbbells towards your hip. Keep your elbow close to your body and focus on squeezing your shoulder blades together as you lift the dumbbell.
4. Peak Contraction: At the top of the movement, your upper arm should be close to parallel with the ground, and your elbow should be at or slightly behind your back. Feel the contraction in your back muscles.
5. Lowering the Weight: Inhale as you slowly lower the dumbbell back to the starting position. Keep your back straight and maintain control throughout the movement.

2. Romanian Deadlifts (RDL´s)

Dumbbell Romanian Deadlifts (RDLs) are a great exercise for targeting the hamstrings, glutes, and lower back.

Here’s how to perform them:

1. Setup: Begin by holding a dumbbell in each hand, using an overhand grip (palms facing your body). Stand with your feet hip-width apart or slightly narrower. Keep a slight bend in your knees.
2. Position: Engage your core, keep your chest up, and maintain a neutral spine. This is your starting position.
3. Hinge: Initiate the movement by hinging at your hips, pushing your buttocks back while maintaining the natural arch of your lower back. As you hinge forward, allow the dumbbells to lower towards the ground while keeping them close to your legs.
4. Lowering Phase: Continue to hinge forward until you feel a stretch in your hamstrings. Your back should remain flat, and your chest should be facing the ground. Your hips will naturally move back, and your knees will have a slight bend.
5. Peak Stretch: At the bottom of the movement, you’ll feel a deep stretch in your hamstrings. The dumbbells should be in line with your shins or just below your knees, depending on your flexibility.
6. Returning Up: To come back up, engage your hamstrings and glutes while pushing your hips forward. Keep your core tight to help with stability.

3. Dumbbell Hip Thrust

The dumbbell hip thrust is a powerful exercise that targets the glutes and hamstrings while also engaging the core and lower back muscles.

Here’s how to perform them:

1. Setup: Sit on the floor with your upper back against a bench or a stable surface. Your shoulders should be above your hips, and your feet flat on the ground, hip-width apart. Place a dumbbell on your hips, holding it in place with your hands.
2. Position: Roll the dumbbell onto your hips, so it’s centered and secure. Your shoulder blades should be against the bench, and your feet firmly planted.
3. Hip Thrust: Begin by driving through your heels and lifting your hips off the ground. Push your hips up until your body forms a straight line from your shoulders to your knees. The dumbbell should be resting on your hips throughout the movement.
4. Peak Contraction: At the top of the movement, squeeze your glutes and engage your core. Your body should form a diagonal line from your shoulders to your knees.
5. Lowering Phase: Lower your hips back down, maintaining control. Allow your hips to lightly tap the ground before initiating the next repetition.

4. Dumbbell Reverse Fly

The dumbbell reverse fly is an exercise that targets the muscles of the upper back and shoulders, specifically the rear deltoids and the rhomboids.

Here’s how to perform them:

1. Setup: Begin by selecting a pair of dumbbells of an appropriate weight for your fitness level. Stand with your feet hip-width apart, knees slightly bent. Hold a dumbbell in each hand with your palms facing each other.
2. Position: Hinge at your hips to bend forward, maintaining a flat back and a slight bend in your knees. Your torso should be almost parallel to the ground. Allow the dumbbells to hang down in front of you, with a slight bend in your elbows.
3. Fly Movement: Keeping a soft bend in your elbows, exhale as you lift the dumbbells out to the sides in a controlled manner. Imagine hugging a large ball as you lift your arms. Focus on using your rear deltoids and upper back muscles to initiate the movement.
4. Peak Contraction: At the top of the movement, your arms should be parallel to the ground. Squeeze your shoulder blades together to engage your rhomboids and rear deltoids.
5. Lowering Phase: Inhale as you slowly lower the dumbbells back to the starting position, maintaining control over the movement.

5. Dumbbell Calf Raises

Dumbbell calf raises are a great exercise for targeting the calf muscles, specifically the gastrocnemius and soleus.

Here’s how to perform them:

1. Setup: Begin by holding a dumbbell in one hand. Stand upright with your feet hip-width apart or slightly narrower. You can hold the dumbbell by your side with your arm extended, or you can place it on the same-side shoulder.
2. Position: Stand tall with your core engaged and your shoulders back. Your feet should be parallel, and your weight evenly distributed.
3. Calf Raise: Start by lifting your heels off the ground as you rise onto your toes. Use the balls of your feet to push yourself upward. Focus on contracting your calf muscles throughout the movement.
4. Peak Contraction: At the top of the movement, when you’re on your toes, your calf muscles should be fully contracted. Hold this position for a moment to maximize the muscle engagement.
5. Lowering Phase: Slowly lower your heels back down to the ground, allowing your calf muscles to stretch. Maintain control over the movement as you return to the starting position.

Give this workout a try!

Remember, if you want to see results, exercising only won’t help you build your posterior chain. Make sure you are eating right, consuming enough protein and enough carbs. Let me know in the comments your thoughts on this workout!