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If balancing on one leg is difficult, you can achieve a similar training effect with this unilateral dumbbell exercise. B. Lower body to the ground by bending elbows, keeping back straight. B. Keeping hips as still as possible, lift one arm up to shoulder height. When it comes to back workouts at home it's all about control. To get the most out of this back exercise, focus on eliminating momentum and utilizing your back rather than arm muscles.
When you start the exercise, instead of rowing up, think about pulling back to your back hip. This adjustment will result in an arc-like range of motion, which really targets the lower lats. Rowing this way prevents the shrugging the upper traps while doing single arm rows, a common form flaw. To perform this technique, start in a high plank position with your feet on the floor and your forearm resting on a flat bench. Then, grab a dumbbell in one hand, pulling the weight to your chest, keeping your other elbow close to your body. You do not need to head to a gym to build muscular strength in your back.
#10 Dumbbell Bent-Over Row
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.
Go into a pushup, come back and lift one arm holding the dumbbell. Repeat this exercise with the other hand. This combination of a pushup with a dumbbell is perfect for enhancing your fitness levels. It is also a good exercise to be added to your back and bicep workout at home with dumbbells. Bridges are one of the most effective back workout at home with dumbbells.
Best Lower Back Exercises at Home with Dumbbells + Workout
Slowly lower down until arms are straight and reset and repeat. Lower down to your arms are straight and reset and repeat. Your upper body remains glued to the bench at all times. With a dumbbell in each hand hinge at your hips until the dumbbells are below your knees. Understanding the muscles of the back and the role they play helps you understand the importance of making them strong.
Stand facing a bench, sturdy box/step, or chair with your feet hip-width apart, holding one dumbbell in your left hand. This is another staple in any solid upper-body workout. Along with working your lats and rhomboids, your core has to fire here to keep you stable. Stand with your feet hip-width apart, holding a dumbbell in each hand with your arms at your sides. The muscles worked are your deltoids, lats, traps, core, glutes, and biceps.
Incline Plank Row Hold
It also targets the lower traps, infraspinatus, rhomboids, latissimus dorsi, teres major, teres minor, and posterior deltoid. Below are the best dumbbell back exercises you can do at home to target, build and strengthen your back muscles. If you haven’t been building your back muscles at home, these methods and techniques are about to completely change the way that you exercise.
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.
StrengthLog’s Upper Body Dumbbell Workout
A. Grab a pair of light-weight dumbbells and stand with feet hip-width apart. These movements are simple, yet effective at targeting large muscle groups. They can be done in your living room or backyard. And they’ll keep you in shape without having to set aside time to go to the gym.
Complete 10 reps of 2 or 3 sets with 2 minutes gap between every set. Complete 10 reps of 3 sets with 1-2 minutes gap between every set. If you want your back to look attractive on shirts and t-shirts, so you’ll have to hit the right muscles with the right exercises in the right way. It’s wise to start with lighter dumbbells than you think you’ll need because this exercise quickly shows you just how badly you need to work out your back and biceps.
If you do it twice, make sure you allow a few days for recovery and muscle growth, e.g., Monday and Thursday. A thorough warm-up will reduce your risk of injury and increase your workout effectiveness. The reverse fly is an excellent exercise for better posture. It works your posterior deltoids, middle traps, and rhomboids and can help pull your shoulders back and undo some of the effects of hunching over a computer or phone all day. It’s also good for your general shoulder health.
Like plank rows, it works your back and your core at the same time. Toss in a push-up between rows to turn it into a chest AND back exercise. Grab a pair of dumbbells with a neutral or overhand grip while keeping your feet shoulder-width apart.
Make sure you keep good form throughout the movement, and don’t let your shoulders round forward. Slowly raise your shoulders towards your ears with straight arms and hold in the top position for a count of two and then lower them back down again under control. Dumbbell shrugs are a great way to work your back muscles. Start by standing up straight with a dumbbell in each hand by your side with palms facing your body. Repeat for the desired number of repetitions.
On a mat, start in an all-fours position with your knees underneath your hips and palms underneath your shoulders. With your core engaged, hinge forward at the hips, push your butt back, and bend your knees slightly, so that your back is no lower than parallel to the floor. Lie on your side on a mat with a dumbbell in front of you.
One Arm Dumbbell Plank Rowing
The dumbbell deadlift activated various muscles group from quads and glutes to shoulders and back at one time. This is also effective for core muscles and improves body posture. Plank is basically a core strengthening workout. However, dumbbell isometric hold in an incline plank row can be effective for the back. You can try it yourself and see if it works on your back muscles or not. You have so much control with these that it can actually be useful to do single-arm dumbbell rows before you get into squats, that way you can prepare your arms.
Slowly lower the weight by extending your arms toward the floor. Lie with your face down on the bench with dumbbells hanging in each hand at the sides of the bench. Try to maintain an active plank throughout the movement with minimal rotation at the hips. Make sure your shoulders are in line with your hands. Try to pull your elbows together behind your back and hold for 1 second.
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