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Chest-supported dumbbell rows take your lower back out of your workout, leaving you free to focus on training your upper back and biceps. As an added benefit, this exercise is good for increasing explosive power, making it a useful move for athletes. Dumbbell renegade rows are a more advanced version of the plank row (#6).
Stand straight shoulder-width apart holding a pair of dumbbells at your sides with keeping your arms straight. Although, mix back workouts like dumbbells, machines, and barbell exercises will be more effective and help you build a strong back. Engage your core and feel your shoulder blades pull back when you pull in during the row. If you find that your neck is strained at all during this exercise (beyond an exercise-level safe amount), lower the dumbbell weight.
Dumbbell Single-Arm Row
Erector spinae – the collective name for the group of muscles that stabilize and extend your spine. You can use dumbbells to specifically target your lower back, but they’re often used indirectly, such as when you lean forward to do bent-over rows. Are you someone who finds it challenging to feel the target muscle while training? Inexperienced lifters often find it difficult to establish a mind-muscle connection, especially when training their back. Unlike the chest, shoulders, quads, and biceps, the back is not a ‘mirror muscle’ as a lifter cannot look at the target muscle directly in the mirror while training. Frankly, dumbbells don’t get enough credit.

“If you don't have a strong back, you get injured,” says Stone. Not to mention, research suggests working your back muscles also helps reduce back pain. Grab a pair of dumbbells and stand with your feet hip-width apart and your knees bent. Grab one dumbbell in your left hand and stand with your feet shoulder-width apart, knees slightly bent. You need to follow the progressive overload principle to build muscle mass and strength. However, many lifters misinterpret the true meaning of progressive overload.
Dumbbell Back Exercises You Can Do From Home
Doing an entire lower back workout may be too much for some people as that’s a lot of training volume for what is a relatively small muscle group. Swap arms and do the same number of reps on the other side. Use one dumbbell and train each side in turn for a much more effective workout.
The incline bench also changes the angle of pull just slightly, helping you attack your lower lats more. Your “mid-back” consists of your lats, traps, and rhomboids. To best target the middle back muscles, you shoulder perform rows with your elbows more tucked in, such as single arm rows or close grip dumbbell rows. StrengthLog’s Upper Body Dumbbell Workout fits anyone regardless of age, sex, or fitness level.
Plank with Lateral Arm Raise
That includes warming up before lifting and maintaining proper form throughout this dumbbell back workout Stone programmed. Your back muscles truly have no days off. They play an essential role in helping you move, stand up straight, and breathe. Patrick Dale is an ex-British Royal Marine, gym owner, and fitness qualifications tutor and assessor. In addition, Patrick is a freelance writer who has authored three fitness and exercise books, dozens of e-books, thousands of articles, and several fitness videos.

Your weight is being supported by the bench, and you can focus on your breathing the entire time. You’ve likely experimented with putting your chest on the 45° incline and using weights, but now we’re going to do it with a primary focus on your back, not just your biceps. Raise both arms out to the sides as you squeeze your shoulder blades together. If you aren’t following a full range of motion, you are leaving substantial gains on the table. Optimizing range of motion is key to achieving muscle hypertrophy.
Dumbbell Lateral Raise
The anatomy of your back is complex, but the muscles around your spine are especially important to strengthen and stabilize. “When you work , all the different muscle fibers around your spine strengthen and tighten, so they're not loose,” says Stone. Strengthening the muscles around your spine can reduce chronic back pain, and make everyday tasks like picking up kids or carrying groceries less stressful on your body.
Barbells lock you into a certain range of motion and grip but not so with dumbbells. There is more freedom of movement, plus you can lift with a neutral grip, and both make it easier on your wrist, elbow, and shoulder joints. Start with your dumbbells touching your upper legs, with your elbows slightly bent, and then raise the dumbbells straight up to your chest.
Rhomboids and mid-traps – the rhomboids and mid-traps are located between and across your scapulae or shoulder blades. They give your upper back its thickness and also play an important role in posture and shoulder stability. Dumbbell shrugs target your upper traps, which is part of your back. However, some people like to do shrugs on shoulder day, which is perfectly fine. The RDL row is a complete posterior chain exercise. Because of the reduced points of contact, you’ll receive feedback if your rowing form is off.

Without twisting your hips or shoulders, pull the dumbbell up and into your ribs. Lead with your elbows and keep your upper arm close to your side. Pendlay rows, also known as dead-stop rows, are named after powerlifting and Olympic weightlifting coach Glen Pendlay. With this dumbbell back exercise, you rest the weight on the floor between reps, which gives your grip and lower back a short rest. When you grip the barbell, your wrists are locked in a certain position, which leads to a limited range of motion. You can use dumbbells to train virtually every muscle in your body but, for this article, we’re going to reveal the 15 best dumbbell exercises for back building.
Stand side on to a squat rack or something solid holding a dumbbell in the opposite hand. Face a horizontal weight bench with a dumbbell in front of your feet. Start with around 60% of your usual rowing weight until you dial in your form. With dumbbells, you can play around with grip position in an efficient manner better than any other tool. Brace yourself with your feet, so you’re at roughly a 90 degree angle to the ground, bending at the knees.

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