Back exercises with dumbbells help strengthen and tone the upper and lower lats and lower back muscles. These dumbbell workouts will help your back stay in top condition.
Here are seven back exercises you can start with.
Back Exercises With Dumbbells | Get Buff in No Time
1. Deadlift
The dumbbell deadlift is arguably the most effective back exercise for every gym-goer today. Hold on to a dumbbell with each hand and stand straight.
Lean forward, then bend your knees and hips to lower the dumbbells down to your ankles and return to initial position after a short pause. Please note that this workout may be dangerous if done wrong as it can damage your spine, so maintaining proper form is vital.
2. Bent-Over Row
Hold two dumbbells while standing up and start to reach down by slightly bending your knees. Lift the dumbbells up while keeping the elbows close to the body, then return to the initial position after a short pause.
Do your best to keep your back straight while doing this. To really maximize the movement, make sure you squeeze the back muscles as you reach the peak before you release.
3. Bent-Over Reverse Fly
Start in a standing position with your feet shoulder-width apart. Bend over with your arms hanging in front of you.
You can also do this with your elbows bent. Lift your arms sidewards at an angle of about 90 degrees to the body.
Squeeze your shoulder blades together at the top briefly and slowly bring the weights down in front of you.
4. Kneeling One-Arm Row
You need a bench to keep your knee and hand on as you do this workout. This workout depends on which side you’re going to start off with.
Assuming you start lifting using your left hand, keep your left leg straight and planted to the ground, with your right hand and leg securely on the bench. Maintain a neutral position with your spine then start pulling the dumbbell towards your rib cage.
Refrain from moving and twisting your torso as you do this exercise. Lower the dumbbell back down and pause briefly.
5.Dumbbell Lateral Pullover
The Dumbbell Lat Pullover is an effective workout for more than just your back, when done properly it also strengthens the arms, core, chest, and shoulders too.
Lie on a bench, weights lifted overhead. Bend the elbows back until your arms are in line with your body, Keep your core engaged and your spine aligned, do not overextend the back.
Pull the dumbbell back over your chest to resume start position.
6. Shrug
Shrugs can greatly improve your upper and middle trapezius. Start the exercise with your feet set apart at shoulder’s width. Let the dumbbells hang at your sides.
Move your shoulders in a shrugging motion hitting a full range in motion going as far up and down as you can.
7. Twisting Bend to Opposite Foot
Grab two dumbbells and get into position with your feet shoulder-width apart. Twist to the right side and reach down to the right foot while keeping your back straight and knees slightly bent.
Get back to an upright position and do the same to the other side. Keep in mind to not rush through this exercise. Focus on slowly achieving the full range of motion to hit the right muscles and not injure yourself.
Here’s another set of effective back exercises to add to your routine:
These back exercises with dumbbells are effective, easy to do and can be done at home.
Just remember to perform the exercises properly to not risk any injuries.
Do you know other back exercises that use dumbbells? Share them in the comments section below.