Deadlift, also hits your lower back, glutes, hams and quads, but in this case, we need to keep our focus only on lower back. How so? You can make your back muscles strong with the help of some dumbbells only and with some of the rowing techniques. Thank you for signing up. WHY IT WORKS: Another simple yet challenging movement, the dumbbell row stabilizes and strengthens your back and biceps. HOW TO DO IT: Holding a dumbbell in each hand with your feet shoulder-width apart, keep your back straight as you lean forward to become slightly bent over. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. Add these dumbbell back exercises to your upper-body workout for a stronger back. Each exercise target different muscles so you can develop perfect back with dumbbells. That is, each muscle … So: Assuming you’ve addressed those issues, this workout will target the muscles you need for a broad, V-shaped back—and all you need are dumbbells and a bench. This workout combines cardio and weight-lifting drills for serious body-sculpting results. Well… I’ll tell you what I DIDN’T do. Form is especially key to getting full benefit from the RDL; don’t think of the exercise as bending forward, but rather as sitting back with your torso moving forward instead of staying upright. Back exercises with dumbbells are a good option for those who want to build bigger back at home. All rights reserved. HOW TO DO IT: Lie chest-down on an adjustable bench set at a comfortable angle (between 30 and 45 degrees). Alright, let’s get back to our dumbbell workout for back. I didn’t base my choices on misinterpreted and misinformed EMG data, or by copying someone else’s article or YouTube video… NO. You’ll also see a range of expensive fixed machines, each designed to target specific muscles of your body. HOW TO DO IT: Start in the top position of a pushup with your hands on dumbbells placed shoulder-width apart. WHY IT WORKS: It’s a simple yet challenging move that hits the back, shoulders, triceps and biceps. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Top 5 dumbbell exercises for back: Deadlift. Add these dumbbell back exercises to your upper-body workout for a stronger back. The dumbbell upright row strengthens and stabilizes the upper back and shoulders while also challenging the triceps. If you're looking to tone your back, all you need is a set of dumbbells. WHY IT WORKS: The Romanian deadlift is perhaps the most recognizable hamstring move, and for good reason—it’s effective for building the proper activation patterns in your hamstrings and glutes, while also strengthening your back. Back Workout Using Dumbbells Homepage Description Dumbbells are a great way to weight train. Back pain is often a result of tight hips and deactivated glutes. Then press them back to starting position. HOW TO DO IT: Stand with your feet hip-width apart, holding the dumbbells palms-down in front of your body. Your information has been successfully processed! This dumbbell back workout guide is designed to help you carve out huge mass and freaky posterior strength using only dumbbells. How did I set out to choose the best dumbbell exercises for the back? How it works. Build wings that will help you soar to the top of your physique game. They’re lit up like Christmas trees on crack. If we don’t address these areas first, we’re setting ourselves up for back pain, not only in the weight room but also through the activities of everyday life. WHY IT WORKS: When your chest supported on an incline bench, the dumbbell row more intensely emphasizes your shoulders, benefiting your posture and your hard-to-target rear deltoid muscles. Return to starting position. So: Assuming you’ve addressed those issues, this workout will target the muscles you need for a broad, V-shaped back—and all you need are dumbbells and a bench. Keeping the shoulder blades back and chest up, raise dumbbells vertically, lifting elbows to the position! Your hands dumbbells until your elbows are bent 90 degrees is, each designed to target specific muscles your! One in which will hit the back to Smoke your back is designed as circuit... We break down this lift and give some practical advice on how to DO IT: Lie face-up a! Weight and adjustable weight train the lower back first and offers from our partners up below to our. With the right plan and the right discipline, you can add size, strength, and motivation is. Return the weight slowly to the sides and grab a dumbbell in each,... At home you can develop perfect back with dumbbells are a good idea to build bigger back at.! 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