Table of Content
Lift one of the dumbbells behind you as if you are pulling your elbow toward the center of your spine while using your opposite arm to stabilize your entire body. Start out with fewer sets and stop if you lose proper form. Either switch to a lighter weight or stop the exercise completely. Lift both arms out to the sides without locking your elbows, and squeeze your shoulder blades together till you feel a slight burn. This back dumbbell exercise focuses on the small muscle in the back of the shoulder.
Hold dumbbells in your hands in a firm grip, flex your hips and knees, lower the dumbbells straight down, hold the position for a few seconds, and come back straight up. If you are a beginner looking for a dumbbell back home workout, this exercise is perfect for you. You need to hold dumbbells in both your hands and walk with your back and arms completely straight. Engage your muscles to experience a greater impact. It is also one of the best stretching exercises. It is an impactful exercise that also leaves a lot of impact on the back muscles.
Dumbbell Seal Row
Wrist wraps can be a godsend for a guy who’s ready to get down with some serious weight. They improve joint positioning by preventing hyperextension and also provide support to the wrist. Essentially, that helps improve performance while decreasing wear on the wrist joint.
From this position, row the weights up to your chest, maintaining a strong elbow position. Squeeze your back muscles at the top of the movement, then lower the weights back to the starting position. Remember to keep your back flat and your shoulders back throughout the exercise. If you start to round your back or shrug your shoulders, you’re putting yourself at risk for injury. The bent-over row is a go-to dumbbell back exercise for strengthening your upper body and back muscles, particularly the latissimus dorsi, or lats, and the rhomboids.
Great Calf Exercises for Women (at home)
Even if you cannot spend a lot of time exercising, staying consistent can give you excellent results. Dumbbells are one of the most popular tools used in a gym. Invest in a pair of good-quality dumbbells and engage in a variety of back exercises at home.
Raise your right arm to the side, feeling the work in the back of your shoulder. Brace your core, keep your back straight, and try not to twist to the side. Bring the weight back to the starting position, engaging your core as you move the weight. Lower the weight to the starting position. Slowly lower the weights by extending your arms toward the floor.
Best Exercise for Building Back Width: Wide Row
Combine a set of adjustable dumbbells with a weight training bench, and you have everything you need for a comprehensive workout at home. C. Turn palms to face each other, bend elbows, and lift weights up to shoulder height. A set of dumbbells will quickly help you progress from beginner workouts to more advanced exercises. Variations of the squat can be performed with all different types of equipment at home. Squats are a lower-body exercise that primarily strengthens the quadriceps muscles of the thighs and the glutes. Start by holding one dumbbell in each arm close to the midline with the palms facing towards your body.
Deadlifts target a whole bunch of major muscle groups, from your back to your hips and core to your glutes and hamstrings. The pullup is the gold standard of back exercises, a move that can challenge lats, rhomboids, traps, and smaller back stabilizing muscles all at once. It’s the move you’re most familiar with when it comes to back training, and it’s a move with plenty of benefits. According to a study of Ace fitness organization, the inverted row exercises also target the middle trap muscles and build a stronger back. The other targeted muscle is the Latissimus dorsi and the least targeted muscles are lower traps, infraspinatus, teres major, teres minor, and posterior deltoid.
Adjust your weights, so you feel the target muscles working within the prescribed rep ranges. If you cannot keep your back straight, hips and shoulders aligned, consider substituting this exercise with side planks. Because they involve multiple muscles, a lot of dumbbell lower back exercises require moderate to heavy weights. This exercise replicates this lopsided loading, but because you can control the weight and movement, it’s a safe way to build lower back strength. Rather than cranking out hundreds of reps, incorporate more isometric back exercises in your back workout to help improve core stability and control.
Horizontal pulls include variations of rows. Your body will be in a bent over position or seated, and you will be pulling the weight towards your torso. Rows will primarily target your lats, rhomboids, and traps. Some of the best horizontal pulls are bent over rows, one arm rows, and seated rows. The deadstop row has a couple of advantages over other single-arm dumbbell row variations.
Keeping your core tight and back flat, pull your shoulder blades down and back , then raise your arms out to the side until your elbows are at shoulder height. The dumbbells should hang straight down from your shoulders, with your elbows slightly bent and palms facing each other. Racks on racks of dumbbells may look nice, but they can take up loads of unnecessary space.
Your palm should be directly below your shoulder. Slowly lower the weight by extending your arm toward the floor to return to the starting position. As you lower the weight, make sure your non-working shoulder stays level. Added to the list of benefits of back exercises is potentially better workout performance, Cunningham adds.
Rich is a NASM-CPT , an Integrative Nutrition Health Coach and the author of Crossing the Bridge From Depression to Life. At the age of 55, he lost 75 pounds in 6 months, and discovered if you transform your body, you can change your life. You can read about his story here and send Rich a message here. That said, if you already have decent lower back strength, you may benefit from doing 1-2 lower back workouts each week.
He’s not just an armchair fitness expert; Patrick practices what he preaches! He has competed at a high level in numerous sports, including rugby, triathlon, rock climbing, trampolining, powerlifting, and, most recently, stand up paddleboarding. When not lecturing, training, researching, or writing, Patrick is busy enjoying the sunny climate of Cyprus, where he has lived for the last 20-years.
Raise one arm out to the sides as you squeeze your shoulder blades together. That's one rep. Do 20 reps on each side. Grab a dumbbell in one hand and bend forward at your hips, resting your other hand on a stable surface. Hinge forward, letting the weight hang directly under your shoulder as you lower your torso and raise your left leg until both your chest and leg are parallel to the floor. Brace your core, then pull the dumbbell toward your rib cage, squeezing your shoulder blades together. If you want to develop your lats fully, you’ve got to do both pulling and rowing exercises.
No comments:
Post a Comment