Weight Training With Dumbbells: Exercises For The Back

The National Institute of Arthritis states the older and less fit you are; the more likely you are to have back pain. Individuals who are overweight are also more likely to have back issues. Exercises that improve the strength of your back while simultaneously burning calories can combat these issues. The American College of Sports Medicine recommends exercises using free weights, such as dumbbells, as part of a comprehensive fitness program to improve health and fitness. This makes back exercises using dumbbells one of the most effective training combinations for improving your back strength and preventing back injury; however, you should always consult with your doctor before beginning a new weight-training program.

Single Arm Row

The single arm row exercise works the back muscles between your shoulder blades. You will need a dumbbell and a bench to perform this exercise. Place your right hand and right knee on the bench while bending at your waist. Grab the dumbbell in your left hand and then pull the weight upward toward your body. Once the weight touches your body, lower your arm back to full extension and repeat. Perform the same number of movements on both sides of your body.

Reverse Dumbbell Fly

The reverse dumbbell fly also works the muscles between your shoulder blades. It requires two dumbbells. Grab a dumbbell in each hand and bend your knees slightly. Bend 45 degrees at the waist. Allow your arms, with dumbbells in hand, to extend toward the floor so that the open end of your hands faces your body. While keeping your arms straight, raise them to the sides until they are parallel to the floor. Hold for a moment and then lower your arms back toward the floor. Perform this movement with your stomach flat on a bench to isolate your back muscles even more.

Dumbbell Interlocked Row

The interlocked row requires only one dumbbell and works the muscles between your shoulder blades and the muscles that extend from your spine to your shoulder. Grip the dumbbell in both hands by interlocking your fingers. Squat down by bending your knees slightly and bending 45 degrees at the waist. Allow your arms to extend toward the floor. Pull the weight directly toward the middle of your chest by bending your elbows. Pull your elbows upward by keeping them tight to the sides of your body.

Dumbbell Pullover

The dumbbell pullover works the muscles in your lats, the muscles that extend from your spine to your shoulder. It also requires only one dumbbell and a bench. Lie with your back flat on the bench so that head and shoulders are near the edge. Grab one weighted portion of the dumbbell with both of your hands. Hold your arms in full extension over your head. Lower your arms over your head until they are parallel to the floor. Once parallel, bring your arms back over your head until they are perpendicular to the floor.