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This top-rated Bowflex set includes two dumbbells that can go from 5 to 52.5 pounds each at the twist of a dial, combing 15 sets of weights into one – NBD. To top it off, the hand grips feel secure not slippery, and you can connect them to the Bowflex app to track your weight workouts. You can’t go wrong with the dumbbell lateral raise to target your side delts and build full, broad shoulders.

ThisI-Y-T Raisesor triple flies is an advanced compound exercise that activates many muscles at one time. It enhances the endurability and increases muscle strength. Form the letter “T” by raising the dumbbells out to the sides by extending your arms fully. So that they form a 90-degree angle and your palms facing forward. Hold for a couple of seconds and then slowly lowered them back toward the ground. Justin Rodriguez has spent most of his adult life inspiring people to take their fitness more seriously.
How to Do Dumbbell Rows
This move is great for the lats, rhomboids, and biceps. It also helps you work on improving your balance, as you have to maintain control of the weight while using only one hand. John GardnerJohn is the co-founder and CEO of Kickoff. He's an NASM-certified personal trainer who helped his mom get into shape and launched Kickoff from what he learned from that experience. John believed there was a way to combine technology with real-life humans to connect certified personal trainers and...
The latissimus dorsi, rhomboids, trapezius, and teres major muscles in your back contribute to a strong upper body, good posture, and athletic performance. StrengthLog’s Upper Body Dumbbell Workout hits them where it hurts, in a good way, forcing them to grow in size and strength. If you’re looking for a back workout with dumbbells that will make you feel the burn, try reverse dumbbell flyes. These are a great way to target your rhomboids, rear delts, and traps, and they’re not too difficult to perform once you get the hang of them. Next, reach down and grab the dumbbell with your left hand, keeping your back straight. From this position, contract your back muscles and row the weight up to the side of your chest.
Best Back Exercises with Dumbbells at Home
But it’s also involved in working out the supraspinatus and trapezius muscles. Keeping your core tight, push through your front heel to stand up straight. Keep the weights close to your shins as you pull up. Proper deadlift form is crucial, though, to make sure you’re not overstressing your back. Keeping your core tight, push through your heels to stand up straight. Keep the weights close to your shins as you pull.
Complete two to three sets of repetitions on each leg. Hold the dumbbells in front of your thighs with the palms facing forward. The hip hinge movement works your hamstrings and glutes, as well as your lower back muscles. This move works your rear deltoids, the small muscle in the back of your shoulder which plays a big role in posture and injury prevention.
Track StrengthLog’s Upper Body Dumbbell Workout in the StrengthLog App
Finish your warm-up with a few light sets of the first 1-2 exercises of the workout. Now grab a pair of dumbbells and rest your torso on the angled portion of the bench. Good mornings are so-called because, when you do them, it looks a bit like you are bowing to greet someone. This exercise is more often done with a barbell but is considerably more comfortable and every bit as effective when you do it with a single dumbbell. Good mornings work your lower back, glutes, and hamstrings. Lower the weights, reset your core, and repeat.

Back is a bit of an oversimplification of the muscles on the rear of your body. Your back is made up of several important muscles and muscle groups and, if you want to look your best from the rear, you need to train all of them. Prepare to maximize your gains with our exclusive 12-week hypertrophy training program. Choose between a 4 or 5 day training split and gain 2-12 pounds of muscle over 90 days... To wrap things up, let's go over some frequently asked questions about training your back with dumbbells. Keeping your shoulders down and chest up for the entire exercise.
The 18 Best Dumbbell Back Exercises and Workouts
But with your chest glued to the bench and the limited range of motion, this will have you feeling your upper back like never before. Next, return to the straight arm starting position and repeat the rows for the desired number of reps before changing arms. Again, keep your core engaged throughout the movement and back straight to prevent yourself from rocking back and forth. If you’re looking for a back workout with dumbbells that also works your core, try elevated plank dumbbell rows.

A trainer can also give you a specific back workout routine and recommend the best dumbbell weight for your current fitness level and for each exercise. Think of the TRX plank pause row as a devastating challenge; you'll need an extra piece of equipment for it in the TRX. Once you have that, you get to establish an ultra-challenging TRX single-arm plank hold, which will carve your abs and obliques. Want to level up the incline row even further?
Rowing is fantastic because it doesn’t require as many muscle groups to be activated, so you can truly focus on your back, chest, and arms all at the same time. Building your back muscles at home is a chore. There’s nobody to spot you, you aren’t likely to have your own smith machine; the equipment just usually isn’t available enough to the average home gym owner.
The pull-up is a challenging exercise, though. If you can’t perform the target number of repetitions, try one of these tricks until you’re strong enough. Reverse the motion and push the dumbbells up to straight arms again.
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