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Best Dumbbell Back Exercises With videos In 2021

dumbbell back exercises
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The best dumbbell back exercises, lower back pain is the most common musculoskeletal disease in the United States. It can often be relieved by strengthening the core muscles. This is what the physiotherapist at the Physical Therapy Center said. The “pulp” is a cylinder of abdominal and back muscles that wraps around The body is like a corset.

The glutes are also part of the heart, because they connect to the pelvis and the back and abdominal muscles, as with any muscles.

By strengthening them, you will increase the amount of weight that can move your lower back.

This means that he will be better equipped to handle the same stress of exercise and daily life without feeling pain.

At this stage, it is my role to give you the best dumbbell exercises for back.

Most of them are compound exercises. Which are considered the most effective exercises for building back muscles and target your entire back muscles.

The Best Dumbbell Back Exercises

Among the most popular exercises used when doing dumbbell back exercises are the following:

  • Dumbbell pullover.
  • Iron pullovers.
  • iron rows.
  • The height of the iron rows.
  • row one arm.
  • dumbbell rows.
  • The rowing exercise from a sitting position with a resistance belt.
  • Pull-pull of the lat line with a resistance tape.
  • dumbbell rows alternately.
  • rear extension.
  • bridge.
  • The ranks of the resistance teams alternating seating.
  • Adjusted rebel ranks.

1. Dumbbell Exercises For Back (Dumbbell pullover).

Dumbbell Exercises For Back

This exercise targets both the Latins on the sides of the back as well as the lower body and core because you are holding yourself in a bridge position.

The exercise is also shown with an exercise ball but can be performed on a bench or step for added stability.

How to perform this dumbbell exercise for back:

  • Lie on the ball, face up with the head and shoulders supported.
  • Rest the weight on the chest.
  • Keep the gluteus muscles contracted to lift the body into a bridge position, making a straight line from the knees to the head.
  • Lift the weight straight on the chest, with the arms bent.
  • You can also carry dumbbells on either side or use a medicine ball. The body must also be taut and stable, then reduce the weight behind you, while keeping the elbows bent.
  • Reduce the weight as much as What your flexibility allows. And try not to drop the weight under your head, and to tighten the back muscles to pull the weight back on the chest.

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Tips for back exercises:

If you have never done this exercise before, train on the floor or on a bench before trying it on the ball.

Start with a lightweight to practice good form and control. If you have any shoulder problems, skip this exercise, and it is also normal to feel this movement in the triceps And the chest as well as the back.

2 – Dumbbell Exercises For Back (Iron pullovers).

Dumbbell Exercises For Back

This exercise is very like a dumbbell pullover, but by using a barbell you add intensity to the movement.

And can bear more weight, and due to the heavyweight. You can do this movement with your elbows bent to provide more control and stability.

How to perform this dumbbell exercise for back:

  • Lie on the ball with the head and shoulders supported while flexing Elbows.
  • While keeping the gluteus muscles contracted to lift the body into a bridge position, making a straight line from the knees to the head.

The elbows must be kept in a stable position, take the weight above and behind the head as much as you can.

The abdominal muscles must be tight and the body stable, and the back muscles must be tightened to pull the weight back on the chest.

Tips for back exercises:

If you have not practiced this exercise before, try it with a light dumbbell first. If you have any shoulder problems, skip this exercise, and it is also normal to feel this movement in the triceps, chest, and back.

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3 -Dumbbell Exercises For Back (iron rows).

Dumbbell Back exercises

The barbell row is a form of bending row and allows you to use heavier weights while working all the back muscles.

Be careful with this exercise and make sure the abdominal muscles contract to protect the lower back while bending.

How to perform this dumbbell exercise for back:

With two feet spaced hips apart and hands wider than the shoulders on the bar. In forward at the waist, until it is at an angle of about 45 degrees.

  • Keep the shoulders back, with the knees bent, tightening the abdominal muscles, and looking straight ahead.
  • start the movement by lifting the weight In front of the knees, then bend the elbows and clench your back to pull the weight towards the navel.
  • following the line of the legs, and then bring the elbows behind the torso and press the back, then lower and repeat the exercise.

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Tips for back exercises:

Ensure that the abdominal muscles are engaged, and if this hurts your back, skip this exercise or adjust your posture.

4 – Dumbbell Exercises For Back (The height of the iron rows).

Dumbbell Back exercises

Barbell High Rows are very like the regular rows except that you bend over until the torso is parallel to the floor.

How to perform this dumbbell exercise for back:

  • hold the bar with the palm inward and pull the bar up toward your chest rather than your belly button. Because, in this position, you’ll need a lighter weight for this movement.
  • With feet and hands spaced more than the shoulders on the bar.
  • Lean forward at the waist until your torso is parallel to the floor, and the shoulders should be kept back.
  • With the knees bent and the abdominal muscles tightened, the elbows should be bent and the back tightened to pull the weight up toward the chest.
  • Then bring the elbows to Behind the torso and press the back, then lower and repeat the exercise.

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Tips for back exercises:

Ensure that the abdominal muscles are engaged, and if this hurts your back, skip this exercise or adjust your posture.

5 – Dumbbell Exercises For Back (row one arm).

Dumbbell Back exercises

Dumbbell rows are a great way to target and do back muscles one arm at a time, as is the single-arm row.

Allowing you to lift heavier weights and focus more on the back and biceps muscles that also work during this exercise.

The key is to give you some lower back support by supporting one foot on a step or platform or, better yet.

Supporting one knee on a weight bench and using a non-working hand to support your body.

How to perform this dumbbell exercises for back:

  • Place the left foot on a step or platform placing the left hand or forearm on the upper thigh Then, hold a medium-weight weight in the right hand.
  • move forward while keeping the back flat and abdominal muscles, and hold the weight down toward the ground.
  • Then bend the elbow and pull it up in rowing movements until it is level with or above the torso. And at the top of the movement, press the back while keeping the hips square and abs, then lower and repeat the exercise, then switch sides.

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Tips for back exercises:

Make sure to maintain all movement in the arm and avoid turning over the hips, then pull the elbow only to the level of the torso.

6 – Dumbbell Exercises For Back (dumbbell rows).

Armed rows are a great one for running latex with heavier weights. You can challenge the lower back by doing them with both arms at the same time, and you may need to use a lighter weight than using single-arm rows.

And keeping the knees bent to protect the lower back, and if you feel any back pain.

How to perform this dumbbell exercises for back:

  • Return to rows of the arm where you can support the back with the non-working arm.
  • Bend at the waist until the torso is parallel to the floor or at a 45-degree angle, with the knees bent. Then hold the heavy medium weights straight down without locking the elbows.
  • Bend the elbows and pull the weights up until In rowing, try to keep the shoulders relaxed and away from the ears, then lower and repeat the exercise.

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7 – The rowing exercise from a sitting position with a resistance belt.

Using a resistance bar is only one way to change the traditional dumbbell row and add a different level of intensity to the movement.

How to perform this dumbbell exercises for back:

  • Wrap the resistance band around something strong in front of you. Or use a standing door accessory or sit so that there is tension on the bar and the bend is around chest height.
  • then hold the handles in each hand And the arm is straight forward with the palm facing each other.
  • pull the back to pull the elbows towards the torso in a rowing motion, you must keep the shoulders relaxed. And down and pull the elbows only to the level of the torso, then return to the start and repeat.

Tips for back exercises:

Use a medium to heavy straps to get the most out of this exercise.

8 – Pull-pull of the lat line with a resistance tape.

The pull-down machine is great for targeting the back and arms, but if you don’t have access to a pull-down machine.

Using a resistance band is the next best thing, the step exercise shows one arm movement at a time.

But you can also use a door attachment and attach the middle of the bar to the top From the door. And perform the exercise while kneeling, with both arms at the same time.

How to perform this dumbbell exercises for back:

  • Stand or sit and hold a strap with both hands above your head, hands are wider than shoulder-width.
  • You should sit straight and keep the abdominal muscles, you must maintain the stability of the left hand.
  • Tighten the muscles of the right side to pull the elbow down toward the rib cage. Then return to the start and repeat Exercising before switching sides.

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Tips for back exercises:

You control tension in this exercise, and if you need a bit more strength, hold your hands together or use a heavy band.

Don’t move the non-working arm, but instead, tighten your muscles to keep the arm completely stable as the other arm moves.

9 – Dumbbell Exercises For Back (dumbbell rows alternately).

This version of the dumbbell row adds some challenge by switching your arms, and with this version.

You may need to use lighter weights and find that you work your abs in this exercise as well.

How to perform this dumbbell exercises for back:

  • Bend at the waist until the torso is parallel to the ground or at an angle of 45 degrees, with the knees bent.
  • Hold the weights straight without locking the elbows, and then bend the right elbow and pull the arm up until it is level or higher than the torso.
  • Lower the arm and repeat the exercise Immediately with the left arm, keeping the movements slow and controlled, then repeat.

Tips for back exercises:

Make sure to keep your abdominal muscles contracted throughout the movement to support your lower back.

If this exercise hurts your lower back, try to do it with one arm at a time with the hand supported on a bench or ball.

10 – Dumbbell Exercises For Back (rear extension).

The exercises mentioned above-included movements that target the back muscles.

Which is the largest of the back muscles. And the back extension is a more accurate movement that targets the lower back, and many of us work to exercise the abdominal muscles.

But we ignore the lower back exercise, which may lead to muscle weakness and imbalance.

How to perform this dumbbell exercises for back:

  • Lie on your face on a mat and place your hands on the floor or behind the head (more advanced).
  • Tighten the abdominal muscles and keep them contracted throughout the exercise.
  • Press the back to raise the chest a few inches off the ground, then lower and repeat the exercise.

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Tips for back exercises:

Imagine you are lengthening your torso while your chest is up, and to add strength, you can also lift your legs off the ground at the same time.

11 – Dumbbell Exercises For Back (bridge).

The bridge is a simple and gentle way to strengthen your lower back, targeting your butt muscles and hamstrings.

You can do this movement in an isometric manner, holding for a while (30 – 60 seconds) or you can raise and lower for a more dynamic practice.

How to perform this dumbbell exercises for back:

  • Lie on the floor with your hands on your sides and bend your knees.
  • lift the hips off the floor until the body is in a straight line from the knees to the head.
  • try not to over-extend the back, go up until your hips are straight, then hold for a short time and lower the hips.
  • Repeat that, Then add intensity by holding the weights on the thighs or doing this movement with one leg raised.

12 – The ranks of the resistance teams alternating seating.

This seated version of the alternate row is one of my favorites. The rotation engages both the abdominal and lower back muscles and engages the latex row.

Making this a great upper-body compound exercise, you’ll want to use a tighter ligament for this motion.

How to perform this dumbbell exercises for back:

  • Sit tall with the legs straight and wrap the tape around the top of the feet. With each side of the tape wrapped around the bottom of each foot, the bands should now come from the inside of the feet.
  • Hold the handles in each hand, turn to the right and pull the elbow toward the torso.
  • Press the back, then try to keep the lower body still throughout the movement, then turn back to the center and rotate to the other side.
  • Line up with the left arm then continues rotating On each side, for extra tension. Hold the strap close to the feet or wrap the tape several times around your hands if you can do so.

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13 – Dumbbell Exercises For Back (Adjusted rebel ranks).

If the traditional rebel ranks are a bit tough for you, don’t worry you can still enjoy it with this modified version.

By staying on hands and knees, instead of planking, you can build the strength you need to advance to more challenging versions.

How to perform this dumbbell exercises for back:

  • Hold two dumbbells (medium to heavyweight) and enter into the position of all fours.
  • Hold the weights with the hands under the shoulders and the knees under the hips, then fix the core.
  • Bend the right arm and raise the elbow to the torso in a rowing motion, pressing the back, and make sure From not twisting with movement.

Instead, bring the chest and hips facing the floor, and then take the weight down and repeat on the other side. Exactly on each side, then walk your hands away and drop the hips for more challenge.

So if you want to learn more about dumbbell exercises…

Source: Jen Widerstrom

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