Back Workout

The 6 best back exercises with dumbbells: coordination and muscle mass

The back is one of the main muscles in the human body, so strengthening it will help your spine withstand stress and absorb dangerous shocks. It also gives the body a consistency and aesthetics and makes it appear straight without curves.

Many people choose back exercises with dumbbells. Since these don’t require you to go to the gym, dumbbell exercises can be an effective way to strengthen your muscles.

Back exercises with dumbbells are also suitable for beginners who want to start a training program and for people who want to perform exercises with simple equipment without having to go to the gym.

Okay!!

When we talk about the back muscle, we mean those basic muscles in the back, which include: 

The lats muscle is the muscle located in the lower armpits on either side of your back. Related articles

Muscle Alrambaud ( Rhomboids ) , which is located in the middle of the upper part of the back. 

The trapezius muscle (or traps) that extends from your neck to the middle of your back.

The psoas muscle (or lower back), which is located in the lower back

This article in which you will get to know the best back exercises with dumbbells that should be included in your home training program.

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Warm up 

You can start with cardio exercises (running, jumping rope …) for 5 to 10 minutes to get your blood pumping and start awakening your muscles. Then perform a series of movements from five to ten minutes to prepare your back for targeted exercises. 

This routine is a great starting point. Also, if these moves cause you pain at any point, stop what you are doing and rest.

How do I get started !!

This is a suitable routine for people who want to get used to doing regular dumbbell back exercises. Learn about these exercises before trying more advanced options.

You can do these exercises as a routine:

1- You need two pairs of dumbbells and a gym chair 

2- Start doing each exercise for 30 seconds each.

3- Rest for 30 seconds to a minute maximum.

4- Repeat each group 3 to 4 times. From 12 to 15 repetitions.

1- Two-arm dumbbell row

Two-arm dumbbell row
Two-arm dumbbell row

How to perform the exercise:

Hold a dumbbell in each hand with your feet shoulder width apart. 

Bend your knee slightly and bend your torso forward at the waist. 

Your arms should be extended with the dumbbells close to your knees. 

Keep your upper body stable, straighten your back muscles, bend your arms, and pull dumbbells to your side toward your chest. 

Stop and squeeze the muscle a little on top. 

Slowly return the weights to the starting position.

2- Single-arm dumbbell row

Single-arm dumbbell row exercise
Single-arm dumbbell row exercise

One of the best exercises for the back with dumbbells, it targets the entire abdominal muscle while affecting the lower and middle trapezes, strengthens multiple muscles in the upper body and also works to increase physical strength. 

How to perform the exercise:

Place your knees on a flat chair with your back looking straight. 

Spread your back well. Let your arms hang straight and make sure your neck is in line with your back.

Bend your elbow and pull the weight up toward your chest and stop just below your chest. 

Return to the starting point and repeat the exercise again. 

Do not carry weight that you cannot control.

3- Wide dumbbell row

Dumbbell Back Exercises - Wide dumbbell row
Dumbbell Back Exercises – Wide dumbbell row

A very important exercise that targets the back and shoulder muscles in the first place, the biceps, the triceps muscle and the shoulders.

How to perform the exercise:

Hold a dumbbell in each hand with your feet shoulder width apart. 

Bend your knee slightly and bend your torso forward at the waist. 

Your arm should be extended with the dumbbells close to your knee. 

Keep your upper body stable, straighten your back muscles, bend your arms, and pull dumbbells to your side toward your chest. 

Stop and squeeze the muscle a little on top. 

Slowly return the weights to the starting position. 

4- Renegade dumbbell row

Dumbbell back exercises - Renegade dumbbell row
Dumbbell back exercises – Renegade dumbbell row

A basic and important exercise from the back exercises with dumbbells, works to amplify the muscles of the flexor in addition to the inner back muscles. 

How to perform the exercise:

Place two pairs of dumbbells in your hand. 

Your body should form a straight line from your head to your toes. 

Your heart must be involved throughout the movement.

Pull your elbow up while keeping it close to your body, then return the dumbbells to the floor. 

Make sure your hips stay square to the floor. 

Repeat with your left arm, and so on. 

5- Reverse fly exercise

Dumbbell back exercises - the Reverse fly exercise

This exercise works to strengthen the rump muscles, the inner muscles of the back, and the shoulders. 

How to perform the exercise:

Hold the dumbbells in each hand and bend in front of the waist so that your torso forms a 45-degree angle with the ground, allowing the dumbbell to move well. 

Bend your elbows slightly, then raise your arms up and out and press your shoulder across the top. 

Slowly return to the starting position with control of the weights. 

6- dumbbell deadlift

Dumbbell back exercises - dumbbell deadlift

This exercise is very important for the lower back or psoas muscle, similar to the dead lift exercise, but this time with dumbbells.

How to perform the exercise:

Hold a dumbbell in each hand.

Keeping your back straight and looking straight ahead, put your weight in your legs together.

Keep your chest up and bend your knees slightly.

Slide down as shown while keeping your back straight.

Push up while keeping your feet flat on the floor.  

Return to the starting position and repeat the exercise again.

Following a dumbbell back exercise program will help you live your daily life in an easier way. These exercises will provide you with everything you need to work better and have a stronger back. 

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