You can do many different exercises with dumbbells for your back to strengthen the muscles. These are some great dumbbell exercises to build a strong and muscular back.
Doing dumbbell back exercises is a great way of strengthening your back muscles. You can use a variety weights and repetitions. These dumbbell back exercises are worth a try:
1. Dumbbell rows – This exercise strengthens your upper back muscles. Begin by holding one dumbbell in each of your hands, and then bend forward at your waist. The dumbbells should be raised to your chest and then lowered back down.
Continue repeating for between 10-12 times. 2. Dumbbell shrugs: This exercise strengthens your upper back and shoulders. Begin by holding one dumbbell in each of your hands, and then move your shoulders toward your ears.
Reduce them again and do this for another 10-12 times. 3. Do dumbbell flies by bending over dumbbells – This exercise strengthens your lower back muscles. Begin by holding one dumbbell in each of your hands and then bend forward at the waist.
The dumbells should be flung out from each end, and then they can be reassembled. Continue doing this for between 10-12 times.
Credit: athleanx.com
How do I build back with dumbbells?
You can build your back using dumbbells in many different ways. These are some exercises that will help you build a strong and muscular back. 1. Dumbbell rows – This is one of most effective exercises to build back muscles.
Place your feet on the ground, and sit down on a bench. Hold a dumbbell in each of your hands. Keep your back straight and bend forward to the waist. Next, raise the dumbbells up to your chest. Keep them under control, and do 10-12 repetitions.
2. One-arm dumbbell row – This is another great exercise to target the back muscles. You can set up the dumbbells in the same way as regular dumbbell rows but only one weight should be in your hand. Row it to the side keeping your elbow close and your wrist straight. Then lower it to control, before you repeat with the other arm.
Do 10-12 reps on each side. 3 . Pullovers – This exercise targets the lats, but also other important muscles like the pecs and triceps.
Place your hands on a flat bench and raise your dumbbells in your hands. Your arms should be extended straight up. Slowly lower the dumbbell behind your head until your lats feel stretched. You can reverse the motion and return the weight to its starting position. This is one rep. You should aim for 12-15 reps.
Which exercises are best for the back?
Depending on your goals, there are different exercises that work best for the back. If you are looking to improve your posture or strengthen your upper back muscles, these activities will work well. This could be rows, pull-ups or lat pulldowns.
If you are looking to reduce your back pain, then lower back strengthening exercises may be more suitable. Superman holds and bridges are two options. The best way to find the right exercises for you is to try them out and discover what feels the most comfortable and practical.
How can you strengthen your back with weights?
There are several practical ways to strengthen your back using weights. Pull-ups are one way to strengthen your back. Begin by hanging from a barre with your palms facing out and your arms extended.
Continue to work until your chin touches the bar. You can then lower yourself under control, and continue to do reps.
Begin by holding one weight in each hand. Next, hinge forward at your hips so that your torso is almost parallel to the ground. Row the weights to your sides. Keep your elbows near your body. Reduce the weights to a manageable level and do more reps.
You can also do weighted Superman moves. Place a weighted Superman exercise mat on your back. Keep your legs straight, and your feet together. Now raise your hands and feet as high as possible while keeping them parallel to each other. This is like Superman flying.
Tone and Tighten
Do dumbbell back exercises without a bench
The best thing about dumbbell exercises, however, is their ability to be done anywhere there is a bench. You can do them at home or anywhere else. These are the top dumbbell back exercises that do not require a bench.
1. Dumbbell rows – These are great for strengthening your back muscles and require only a few dumbbells. Just hold the dumbbells in both hands and then row them up towards your chest. Keep your back straight. Reduce the weights gradually and do more reps.
2. Do you have a bench? No problem! Standing overhead dumbbell presses are another great exercise to strengthen your back muscles. To press the dumbbells overhead, hold them at shoulder height. Slowly lower them again and do the same for as many reps.
3 . Dumbbell shrugs- This exercise targets your upper back muscles. Keep the dumbbells by your side and flex your shoulders towards your ears.
Conclusion
If you are looking for some new dumbbell exercises to spice up your workouts, check out this blog post! You will find four different activities that target different areas of your back, so you can reach all muscle groups. Each move is illustrated and described in detail.