An ideal tool for resistance training, dumbbells are usually associated with arm exercises, like traditional bicep curls. However, specific dumbbell exercises can also play a key role in strengthening back muscles. Each exercise should be performed 10 to 12 times per set for optimum benefit. Of course, when targeting the back, never use more weight than you can comfortably handle, as using dumbbells that are too heavy may result in muscle strains and injuries.
Single-Arm Row
This exercise requires a flat bench. Stand next to the bench, resting your left knee and left palm on the bench's surface so your back is parallel to the floor. Hold a dumbbell in your extended right arm. Lift the dumbbell straight up to your midsection and then lower, maintaining a slow, controlled movement throughout the motion. Focus on keeping your back straight. Perform 10 to 12 reps and then work the other arm in the same fashion to hit the muscles of the upper and middle back.
Double-Arm Row
In this variation of the arm row, you'll be working both arms at the same time for greater intensity. Lie face down on the bench, with a dumbbell in each extended arm. Now pull the weights straight up to your chest to simulate the rowing motion. Lower the weights and repeat. The double-arm row places more emphasis on the middle back.
Reverse Dumbbell Flies
To get ripped definition, you'll have to work the smaller muscles in the upper back to provide muscle separation. Reverse dumbbell flies do that and more, even targeting the rear deltoids. While either sitting or standing, bend over at the waist and position your upper body parallel to the floor. If standing, bend your knees to aid with balance. Now grab a dumbbell in each hand and lift them vertically toward the ceiling, raising your arms out to the sides like wings. Lower the weights and repeat. Always lift and lower with slow, controlled motions.
Dumbbell Deadlifts
Stand with your legs stiff and shoulder-width apart. Hold a dumbbell in each hand, with the weights positioned in front of you. Bend at the waist and lower the weights to the floor, allowing the weight to pull you down. Now stand back up, using your rear and hamstrings to do most of the work. The legs should be kept completely stiff, with as little bend in the knees as possible. This exercise, with its bending and weight resistance, will help strengthen the lower back. Remember to keep your back rigid throughout the bending motion.
Member Comments