Our sedentary lifestyle of today cries out for some form of exercise. Whether it is jogging, swimming or working out in the gym- all of these have a positive impact on our physical and mental health. Let’s see dumbbell back exercises.
One of the most common workouts in trend these days are dumbbell weights. NGL, they are the finest way to burn additional calories, improve your metabolism and tone your muscles!
Additionally, there is nothing better than a dumbbell back exercise routine. It is a proven fact that a dumbbell routine ensures a broader and muscular back. There are a plethora of benefits of dumbbell back workouts, which make it compulsory for you to try them out today!
Whether you are a beginner or an expert, the following collection of back dumbbell workouts are sure to produce results for you. Your only investment is a pair of dumbbells!
Top 10 Dumbbell Back Exercises
1. Dumbbell Bent Row:
This dumbbell back workout focuses on your lats, rhomboids and also builds up your core strength. You can begin with 3 sets of 10-12 reps. Follow the following steps:
- Stand upright with one dumbbell in each hand with your palms facing each other.
- Bend your knees and form a 90-degree angle with your leg. Brace your core.
- Keep your arms parallel to your body and start rowing your upper arms and elbows toward the ceiling.
- Return to the initial position. That is one rep done!
- Don’t overexert yourself and perform only as much as your body allows. 3 sets of 10 reps and you are done for the day!
You can gradually increase the sets as your stamina builds. This exercise strengthens your middle trap muscles.
2. Upright Row:
Have a look at the following steps of the workout:
- You should begin by standing upright with your feet shoulder-length apart.
- Let the dumbbells hang in between your legs with your palms facing you.
- Let your arms dangle between your legs, with your dumbbells in hand.
- Make sure to keep your torso upright.
- Pull your shoulder blades towards the back. Flex your shoulders and pull the dumbbells up to your chin.
- Make sure that your elbows are level with your shoulders. Lower the dumbbells back to their original position and repeat.
This dumbbell back workout activates your upper back and the posterior of your shoulders.
3. Reverse Fly
This dumbbell back exercise has the following steps:
- Stand with your feet shoulder-width apart and slightly bend your knees.
- Hold the dumbbells in front of your legs with your palms facing you. Your elbows should be slightly bent too.
- Raise your dumbbells to your sides until your arms are parallel to your body and at shoulder length. Slowly return to the initial position.
- We recommend that you do 3 sets of 10-12 reps each.
- Keep your core braced and back straight while bent during the exercise.
The Reverse Fly targets your posterior rotator cuffs, posterior deltoids and activates your upper back muscles.
A glimpse at the following routine of the dumbbell shrug:
- Stand with your feet shoulder-width apart.
- Your palms should face each other with your arms at your sides.
- Bend your elbows slightly.
- Pull your shoulder blades down and back. Then, shrug them upwards towards the direction of your ears.
- Slowly lower the dumbbells back to their original position. Repeat.
The dumbbell shrug is a very common exercise that strengthens your levator scapulae and activates your upper back. It makes your shoulders broad and also enables exercises like deadlifts.
5. Dumbbell Deadlift
Have a look at the following routine:
- Stand with your feet shoulder length apart. Ensure that you hold your dumbbells in front of your thighs with your palms facing you.
- Brace your core and flatten your back.
- Next, you need to bend your knees and hinge your butt back.
- Keep your back straight while slowly lowering your torso towards the ground.
- Continue until you feel your hamstrings stretch.
- Hold for a few seconds and then return to the original position.
- Try doing 3 sets of 10 reps, to begin with.
The dumbbell deadlift strengthens your quadriceps and activates your shoulders and back. Try it out today to improve your posture!
6. Dumbbell Wide Row
This exercise does wonders for your body! Have a glimpse at the following steps of the workout:
- Stand with your feet shoulder length apart.
- Hold the dumbbells in front of your legs with your hips hinged until your torso almost hits the floor.
- Your palms should face you. Bend your knees and tighten your core.
- Bend your elbows slightly and flatten your back.
- Repress and detract your shoulder blades and row the dumbbells to the sides.
- As the dumbbells come up, make sure that your elbows are perpendicular to your torso.
- Hold the position once arms are parallel to the ground and then return to the initial position.
- We suggest 3 sets of 10 reps each.
Try this calorie-burning workout today!
The dumbbell wide row targets your rear deltoids and trapezius. It also activates your upper and middle back.
7. Kneeling One-Arm Dumbbell Row
IRL, this workout is an audience favorite. Make it your favorite today too! Glimpse at the following steps to the workout:
- Stand with your feet shoulder length apart.
- Hold a dumbbell in your right hand and take the support of a bench. Place your left hand and knee flat on it.
- Keep your right foot firmly on the ground.
- Next, place your right arm below your shoulder at a vertical angle to the floor.
- Begin rowing the dumbbell. Continue until it reaches your abdomen.
- Hold your position while keeping your back flattened. Tighten your core too.
- Return to the initial position after a few seconds.
- We suggest 3 sets of 10 reps each.
The dumbbell row activates and strengthens your upper back. Additionally, it tightens your core and improves posture.
8. Dumbbell Inverted Row
This dumbbell back routine is quite easy for beginners. Have a go at it today! Make sure to follow these steps:
- Stand with your feet shoulder-length apart.
- Hold a dumbbell in each hand and make your palms face upwards towards the roof.
- Keep your back flattened and upright.
- Bend your knees and tighten your core.
- Start rowing the dumbbells until your arms are parallel to your body.
- Hold the position for a few seconds and return to the original position slowly.
- We recommend 3 sets of 10 reps each.
The inverted row exercise targets the entire back. It strengthens back muscles and activates the middle trap muscles.
9. LAT Pullover
This dumbbell back workout ensures a strong upper body. It facilitates you in building your back and chest muscles at the same time! These is dumbbells at their best! Have a go at this workout today, mates!
- Start by lying down on your back and bending your knees.
- Flatten your feet on the floor and keep them shoulder-length apart.
- Grab a dumbbell in each hand. Keep them over your chest with your palms facing one another.
- Flatten your back and keep it upright.
- Bend your elbows slightly, lower the dumbbells towards the floor/ground behind your head.
- Continue raising them until they are above your chest. Maintain the position for a few seconds.
- Return to the original position.
The LAT pullover activates your triceps and rear deltoids.
Also Read: 17 of the Best Obliques Exercises
The cryptic name might make you curious as to what this exercise is all about! Dive into the details the start YS-ing your way into fitness today! Simply follow these positions:
- Begin by placing your feet shoulder-length apart.
- Push back your butt and bend down until your torso is almost parallel to the ground.
- Your palms should face each other. Bend your elbows slightly.
- Let the dumbbells hang from your hands. Keep your back flattened.
- With your core tightened, depress and retract your shoulder blades.
- Raise your arms in front of you until your elbows are level with your shoulders.
- Your torso and arms should form the shape of the letter Y.
- Hold the position for a few seconds and then return to the original posture.
This dumbbell back exercise does wonders for your lower trapezius. It also enhances your posture.
We hope these dumbbell back exercises work exceedingly well for you! However, do not overburden your body. Experts recommend dumbbell workouts only three to four times a week.
Your body needs the rest of the week off to recuperate and recover its strength. Determining a workout chart with the help of your trainer can go a long way. After your body gets used to the initial workout, you can gradually increase the weights.
So, what are you waiting for?!! Dumbbell your way into a broader, muscular, and toned back today!
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