(ii) The dumbbells should stay close to your legs throughout the movement. There is little doubt that legs day is the toughest and most grueling workout session of the week. The New Leg Muscle: The Tensor of the Vastus Intermedius, 7 Killer Gastrocnemius Exercises for Max Calf Gains. 2014;14(1):101–107. Keep back of upper arm against back rest and curl dumbbell up towards face. Usually, this is around the point where your elbow goes higher than your back. Exercise in the management of chronic back pain. How to: Grab a pair of dumbbells and stand with your feet shoulder-width apart, knees slightly bent. There are many exercises that target entire back. Rest only briefly (about a minute or so) between circuits. (viii) Technique is very critical with this exercise. Back exercises alone are not enough. Just wrap it around the dumbbell, hang it on your hips, jump up on the bar, and go! Lower the dumbbells back to the starting position. This gets blood circulating and may help you avoid injury or worsened back issues over time. Success! Keep your head facing forward, back straight, upper arms parallel to the floor and chest high. (vii) One of the gravest mistakes people make when doing this exercise is bending over at the waist without moving the hips back. This at-home back exercise proves that you don't need huge weights to make some huge strength gains.. A. This will be your starting position. Start the exercise with your arms hanging down in the neutral position. Lower the dumbbells back down. (v) Repeat for desired number of repetitions. (i) Ensure to use a slow and controlled motion for this exercise – no jerking. Warm up for 5 to 10 minutes with a brisk walk or a jog before starting these exercises and always consult a doctor before starting a new fitness routine. These dumbbell workouts will help your back stay in top condition. The dumbbell deadlift is arguably the most effective back exercise for every gym-goer today. 5 Triceps Compound Exercises to Quickly Boost Size, The Ultimate Home Ab Workout: 15 Minutes, No Equipment, Amazing Results. Flex your knees and hips in order to lower the dumbbells straight down and raise yourself back up after a short pause. Single-arm dumbbell snatch. 1. Then steadily lower the dumbbells back to shoulder position. Decline Dumbbell Curl. Full Back Workout with Dumbbells Only: 7 Exercises Weighted Pull-Up Dumbbell Pendlay Row Dumbbell Pullover Target: Upper and middle trapezius, levator scapulae. 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! Grab the dumbbells keeping your arms straight and your palms facing each other, then hold yourself in a plank-like position with your legs extended and core engaged. The further the dumbbells are from your legs the more strain is on your lower back. If you’re just starting out, stand with your side to a mirror with a very lightweight and practice the movement. The best back exercises for women described in this article will allow you to strengthen, tone, tighten and sculpt all of the muscles of your back. Slowly release the dumbbells back to the starting position and repeat until you reach the desired repetitions. Your back should remain fixed the entire time. Do not allow your weight to shift forward onto the toes. (iii) Next repetition, lift your left arm and right leg. Repeat for a total of 10 repetitions. Stretch your hamstrings and lower back with toe touching exercises either on the floor or standing up. Hyperextension with or without extra weight (3 sets of 12–20 reps), Dumbbell Romanian deadlift (3 sets of 8–12 reps), Dumbbell good morning (3 sets of 10–15 reps), Push-Up position row (3 sets of 10–15 reps), Dumbbell bent-over row (3 sets of 8–12 reps). The dumbbells should mimic where your hands would typically go in a standard push-up. While maintaining this position, shrug your shoulders up towards your ears. Click here to read my other posts published in this series: (iv) Ultimate Chest Workout With Dumbbell. Exercise: Shrug. When an exercise requires you to bend forward, bend from your hip sockets and feel like your back is flat. Lower Back; Quads; Written by Eric Broser. Back Exercises With Dumbbells | Get Buff in No Time 1. Calves — the back of the lower leg. 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. Pause briefly before raising yourself back up to complete a dead lift. You probably won’t be able to string them together at first, and that’s ok. Focus on smooth movements and maintaining your form. 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. Pull your shoulder blades down and back. Using a flat bench, lay flat on your back with your feet planted on the floor. Repeat. Your palms should point toward you with a slight bend in your knees and your feet around shoulder width apart. You can also try a variation on the back fly. When you lie down with your arms extended freely, it requires a lot more effort and stability to contract your muscles. Which Patients With Low Back Pain Benefit From Deadlift Training? J Rehabil Med. Target: Upper and middle trapezius, levator scapulae. Don’t let the knees fall inward during the squat, or the back arch during the push press. By not stretching out your back you leave yourself prone to lower back pain. We’ll do four sets of 7 exercises, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment. I have started writing this series on dumbbell workouts because they’re fairly inexpensive, compact, allow you to tone every part of your body and easy to use even at home. This is your starting position. 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. In truth, it mostly results from muscle imbalances and weakness, especially in your back. You only need a set of dumbbells to hit your entire upper body . (In fact, you can do a lot for your chest with dumbbells -- Dreisinger TE. (i) Lie flat on your stomach, your arms straight down by your sides with your palms facing upward and your toes touching the ground. 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. C. Bring weights together and turn palms to face forward. 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. LOW BACK. (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. Structures in the back degenerate, and the effects of gravity, desk jobs and a sedentary lifestyle can take their toll. The reason, is that the dumbbell deadlift not only exercises the back but also most of the major muscle groups. (i) Grasp a pair of dumbbells and stand holding them in each hand in front of your thighs at arm’s length. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. Stay up to date. The good mornings, on the other hand, do cause some concern for potential injury by having a weight on the back of your neck. 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. B. Most exercises require weights like dumbbells. 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. They only require a single dumbbell, and they directly target all of the muscles of the abdominal wall and lower back. Slowly lower the dumbbell back behind your head. This 30-minute dumbbell workout to build your back is designed as a circuit workout. Deadlift, also hits your lower back, glutes, hams and quads, but in this case, we need to keep our focus only on lower back. (i) You must keep your eyes looking up and shoulders back at all times. Slowly lower your torso toward the floor until it’s almost perpendicular to your legs. You start by leaning forward with a slight arch in your lower back. Assuming a similar position to the bent-over row, it’s important that you isolate the movement to purely your lower arm. Dumbbells: Dumbbells are easy to acquire and they can provide a lot of back workouts you can do in your garage or spare bedroom. Repeat until you reach the desired repetitions. Carefully pick up the dumbbell from the floor, holding it against your chest in both hands. Here are seven back exercises you can start with. Hold a single dumbbell between both hands, extended straight out above your chest. Most exercises used to strengthen the lower back work other muscle groups as well. The dumbbell front squat is a multi-joint, lower-body strength exercise that targets the quads, hamstrings, and glutes. Set feet shoulder width apart. 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