(i) You must keep your eyes looking up and shoulders back at all times. Stand up straight, then lower under control to your sides and repeat. Target: Upper and middle trapezius, levator scapulae. This will be your starting position. Dumbbell squat Stand with your feet hip to shoulder-width apart, holding a pair of dumbbells at arm’s length by your sides. Start with your feet hip-width apart. Slowly lower your torso toward the floor until it’s almost perpendicular to your legs. WHY IT WORKS: Another simple yet challenging movement, the dumbbell row stabilizes and strengthens your back and biceps. JUST FITNESS HUB is your one-stop portal for losing weight, old age fitness, exercise, health & nutrition advice, information on workout programs, building muscle, and living healthier lives. Stand behind the bench. (i) Ensure to use a slow and controlled motion for this exercise – no jerking. Therefore working out with dumbbells provides an expedited route to the growth of muscle with a broader and muscular back. Keep your legs, back and abdominals tight as you begin the ascent. The single-arm dumbbell row is a unilateral row variation that can increase upper back strength, hypertrophy, and correct muscular asymmetries. (i) Lie on your stomach on an exercise mat with your legs together. You start by leaning forward with a slight arch in your lower back. High load lifting exercise and low load motor control exercises as interventions for patients with mechanical low back pain: A randomized controlled trial with 24-month follow-up. Pull your shoulder blades down and back. It’s easier on your arms to use lighter dumbbells for this exercise. Because I've only selected here the top five back exercises, I made sure these cover all major muscles of the back. For 3 free tips for gaining muscle faster for your body type, take my free body type quiz - http://vshred.fit/fullbackworkout Whats goin on guys! But it is possible to get in a killer full back workout that focuses on building strength, power, and muscle growth with only dumbbells! When doing standard dumbbell rows, it's easy to wind up letting your torso rock back and forth, creating momentum instead of moving the weight … Repeat for a total of 10 repetitions. Remember not to use heavy weights until you’ve developed the proper form for each exercise. Isn’t that a back exercise? There are many exercises that target entire back. When you lie down with your arms extended freely, it requires a lot more effort and stability to contract your muscles. This workout, as advertised, works your entire body using a combination of bodyweight and single weight exercises. Stretch your hamstrings and lower back with toe touching exercises either on the floor or standing up. Increase the strength of your upper and lower back with this short but effective 10 minute back workout. Stand back up explosively with a slight jump, using the momentum to pull the dumbbells on to your shoulders (B). (i) Stand with your feet slightly wider than hip-width apart, toes pointed out 10-30°. Keeping your arms straight down and the dumbbells at your sides, return to a standing position. 1.Good Morning Lower back workouts With A Dumbbell. The dumbbell front squat is a multi-joint, lower-body strength exercise that targets the quads, hamstrings, and glutes. Usually, you’ll stop when you begin to feel tension in your hamstrings. 2014;14(1):101–107. Repeat this exercise until you’ve completed the desired repetitions. I’ve already shared multiple posts about dumbbell workout that a beginner can do as well. Five moves, two sets, 10 minutes. Full Back Workout with Dumbbells Only: 7 Exercises Weighted Pull-Up Dumbbell Pendlay Row Dumbbell Pullover Most exercises require weights like dumbbells. While maintaining this position, shrug your shoulders up towards your ears. Keeping your arms straight down and the dumbbells at your sides, return to a standing position. Besides back exercises, doing some form of cardio is also good for the back. It is, except it can also be one of the best accessory chest exercises if you implement a couple of tweaks. Place two dumbbells of the desired weight on the ground in front of you. Keep back of upper arm against back rest and curl dumbbell up towards face. The further the dumbbells are from your legs the more strain is on your lower back. Letting your arms hang down holding the dumbbells in front of you, pull the weight up towards your stomach area. Strengthening the lower back with the Superman exercise builds support and stability for the spine, and it can also prevent and reduce back pain. This at-home back exercise proves that you don't need huge weights to make some huge strength gains.. A. Alright, let’s get back to our dumbbell workout for back. Your palms should point toward you with a slight bend in your knees and your feet around shoulder width apart. The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar. Exercise in the management of chronic back pain. Rotate the dumbbells back to the starting position. Step 1: Lie back on an exercise bench holding two dumbbells at arm’s length above your chest, palms facing inward.This is your starting position. Exercise: Shrug. Now, move the dumbbells to the front of your thighs. (iv) Return to the starting position without releasing your abdominals. The dumbbell front squat also improves balance and stability throughout the core and on both sides of the body. Now, keeping your arm position fixed and with a slight bend in your knees, lean forward, hinging at the hips until you’re parallel with the ground. Standing with your feet shoulder-width apart and your back straight, squat down and grab the weights. In this version, you have to lift one leg and arm at a time instead of both together. For the triceps kickback, a movement that targets the often over-look back of the arm, this is especially true. (iii) Pause at the bottom, and then drive your heels into the floor to return back to the starting position. The role of weight training in treating farmers with lumbar discopathy. Poor posture is often thought of as a bad habit. Assuming a similar position to the bent-over row, it’s important that you isolate the movement to purely your lower arm. (iii) Next repetition, lift your left arm and right leg. Then grab the dumbbell between your feet and start performing your pullups. (iv) Now while engaging and squeezing through the hamstrings and glutes, begin to raise the dumbbells straight back up until you are back at the starting position. If you have a bad low back, use caution with this exercise. Your email address will not be published. (ix) Avoid jerking motions. Keep your legs straight and reach your fingertips away from you. So, we will train the lower back first. Allow the dumbbells to hang at your sides, palms facing each other, with your elbows slightly bent (not fully straight). Dumbbell Good Morning To Strengthen Lower Back (i) Stand with your feet hip-width apart and pointing straight ahead while holding a dumbbell in each hand. Yoga for a Healthy Lower Back: A Practical Guide to Developing Strength and Relieving Pain. Instead of moving your body towards the floor as you would in a push-up, raise one dumbbell at a time, lifting it up towards your armpit. Repeat until the desired repetitions have been completed. Pick up two dumbbells and hold them up at shoulder level, as if you were preparing to do a shoulder press. Lower the dumbbells back to the starting position. This will be your starting position. The reason, is that the dumbbell deadlift not only exercises the back but also most of the major muscle groups. A great squat variation for building muscle. (iii) Keep your legs straight and your back flat as you hinge forward at your hips, and lower your torso parallel to the floor while keeping the dumbbells glued to your shoulders. Stand up straight with your feet a hip width apart and hold two dumbbells by your side. The back extensor muscles play a vital role in maintaining proper posture all day long. (iii) Keep lowering the dumbbells until you feel a stretch on the hamstrings. Carefully pick up the dumbbell from the floor, holding it against your chest in both hands. 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. Hold a single dumbbell between both hands, extended straight out above your chest. (i) Lie on an exercise mat on your stomach. At-home or in the gym, this effective "Dumbbell Back Workout" will improve your back definition. Do not allow your weight to shift forward onto the toes. Increase the strength of your upper and lower back with this short but effective 10 minute back workout. The dumbbell deadlift is arguably the most effective back exercise for every gym-goer today. (ii) Keeping the knees stationary, lower the dumbbells to over the tops of your feet by bending at the waist while keeping your back straight as possible. Stand up and grab a dumbbell with each of your hands. Step 2: Slowly lower the dumbbells directly out to the sides, simultaneously bending your elbows and squeezing your shoulder blades together, until your chest is comfortably stretched and your elbows are at about a 90-degree angle. Low Back Disorders: Evidence-based Prevention and Rehabilitation. This will be the starting position. As soon as you look down at the floor your back will round! Start with single sets of each 10 reps for each exercise and build up to three sets of 10 to 15 reps. Save my name, email, and website in this browser for the next time I comment. Not only that, but you can also do dumbbell workouts for other body parts, such as arms and chest. After you reach the bottom position, push your feet into the ground and using your hamstrings and glutes, pull the dumbbells back up along your legs until you reach the starting position. (In fact, you can do a lot for your chest with dumbbells -- To do this exercise: Start with 5- or 10-pound dumbbells, or a lighter weight if needed. To prevent injury, avoid rounding your lower back during exercise. (v) Do not relax at the bottom of the movement. Dumbbells are a popular choice for back exercises because of their versatility. Then they allow hinging at the hips until the torso is almost parallel with the floor. DUMBBELL BENCH REVERSE HYPER You can use dumbbells for chainsaws, upright rows, bent-over rows, and standing shoulder press. This puts your back at great risk for injury. (ii) Using your back muscles, lift your right arm and your left leg off the ground. The Decline Dumbbell Curl is a great example of how you can use this theory to bolster your best bicep workout. We use cookies to ensure that we give you the best experience on our website. Fitprince | Get an Aesthetic Physique Forever. Get The latest Health And Fitness Tips Direct to Your Inbox, Subscribe For Free Fitness Training Demo Videos, Best Dumbbell Shoulder Workout – To Strengthen And Build Shoulder Muscle Mass. 7.) Bend from the waist until your chest is nearly parallel to the ground. Dumbbell Bent Over Row The dumbbell bent over is one of the best workouts for developing V-shape back. The dumbbells should mimic where your hands would typically go in a standard push-up. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. Calves — the back of the lower leg. Exercise: Shrug. To work out your back with dumbbells, stand up straight while holding them, then bend your knees, keep your back straight, and lower the dumbbells to the floor. Among body weight exercises the Superman exercise is one of the best for training the erector spinae muscles. Hold a pair of light dumbbells down by your sides. J Rehabil Med. After a short pause, lower the dumbbells back to the ground. Maintaining a tight core and flat back, hinge at the hips to push your butt back. (vii) One of the gravest mistakes people make when doing this exercise is bending over at the waist without moving the hips back. 1.5 dumbbell squats increase ‘time under tension’ or the amount of time your muscle is working during each repetition. to raise your body temperature and get your blood flowing. Bring your legs together and extend your arms overhead so your biceps are alongside your ears. Keeping your back flat, chest up, and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor. If you’re just beginning to work on lower back exercises, this one is a good exercise to start with, as it doesn’t involve too much resistance. In truth, it mostly results from muscle imbalances and weakness, especially in your back. Plus, a strong core can help prevent and reduce lower back pain. 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