If you don’t have a dog leash or a dip belt to hang the dumbbell from, you can just grab it with your feet and start doing pullups. Breaking Down the Dumbbell Pullover Even easier is to place the dumbbell on the floor, step up onto it and grab the pullup bar with your hands. Hands should be … For metabolic, we can get the burn going in our lats without fatiguing our low back with the Chest Supported Touch Row. At-home or in the gym, this effective "Dumbbell Back Workout" will improve your back definition. Another classic exercise, and a move that man's been doing since the beginning of time, the farmer's carry has you picking up heavy dumbbells and walking with them, typically either for time or distance. The ‘W’ Raise hits all of the muscles of the back and mid-scapular area, but is also great for hitting the often neglected rotator cuff. Alright, let’s get back to our dumbbell workout for back. The Manmaker is my favorite exercise for this purpose. Dean Stattmann. Whether you’re working out with dumbbells by choice or for lack of a barbell, you’ll be glad to hear that dumbbells can actually provide an expedited route to muscle growth—and a broader, more muscular back. Targets: Obliques, abs. There should be a dumbbell in each hand. Barbell rows can feel awkward. Romanian Dead Lift. The elevated plank row hold, a move from fitness director Ebenezer Samuel, C.S.C.S., will help you build a strong mind-muscle connection with your back muscles (and incinerate your core, too). (iii) Now without changing … First, you'll need to squeeze the towel aggressively to hold the dumbbell. First, you want to position your body perpendicular to the bench instead of lying on it the long way. No list of favorite back exercises would be complete without one to hit the lower back. And when it comes to choosing my favorites? The incline bench helps eliminate that as you glue our chest to the pad. The workouts in the plan are made up of supersets, where you do pairs of exercises back to back to keep your muscles under tension for as long as possible. Understanding this principle is key to building back strength, and it'll leave your lats and rhomboids with a major back burn. Dumbbell Exercises for Chest and Back. As you can see, no matter what it is you’re trying to accomplish there should be a prescriptive exercise selection based around that. But don't let it be a mere hold; focus on continuing to pull upwards for the duration of the hold. My dumbbell corrective exercise of choice for the back is the ‘W’ Raise. 1.Good Morning Lower back workouts With A Dumbbell. When we’re training the back metabolically, we’re looking to create that burn and sustain it without compromising the low back in the process. For hypertrophy we want to make the lats do all the work. Go slowly as to not overextend yourself. Stand up and grab a dumbbell with each of your hands. Holding a medium-weight dumbbell in one hand, stand with feet hip-width apart, bend knees, and shift hips back, lowering torso until nearly parallel with the ground. Method (i) Grasp a pair of dumbbells and stand holding them in each hand in front of your thighs at arm’s length. I’ve given you a lot of great dumbbell exercises here, and you can choose from them based on your current training focus. In this 30-minute dumbbell workout to build your biceps, we’ll hammer through these seven moves in a circuit. For strength I’ve chosen once of the best exercises of all time and added weight to it. Watch the YouTube version of this article. One of the best parts about the dumbbell row: It's an exercise that you can eventually load up with serious weight, making it a key muscle-building move. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. The Bench Reverse Hyper is an exercise that becomes even more useful for the low back if you are able to add a little weight to it. You need to stand up straight for this exercise. The question is… what order should we put it all in? Shares. Bench Press. Below I’m going to give you some tips that will help you make each exercise for intense and effective. Try a bodyweight version first Hyperextension. The pullup with additional dumbbell weight in addition to the weight of your body creates a great opportunity for progressive overload. Here’s one more tweak that I think is extremely beneficial! Quality contractions rule the day when it comes to this specialization exercise. Here, you're mixing a traditional elbow-close-to-torso row with a row where your elbow flares outward. Single-Arm Dumbbell Kick-back. To do this, lie face down on the bench and let your legs hang off the bench right at the level of the hips. Drop the hips down on the Dumbbell Pullover to create more stretch and get a greater eccentric overload on the lats. You begin the exercise by generating a huge amount of force through your feet into the ground, and then drive up in one motion just like in the deadlift. The single-arm dumbbell row is a unilateral row variation that can increase upper back strength, hypertrophy, and correct muscular asymmetries. So, it’s one of the most effective dumbbell back exercises that you can do at the start of your dumbbell back workout routine. Dean Stattmann. The Good morning exercise is one of the basics but important workout for the lower back. These exercises will show you that just because we have limited equipment doesn’t mean we can’t effectively target the back. Method (i) Grasp a pair of dumbbells and stand holding them in each hand in front of your thighs at arm’s length. That said, as with all fitness programs, the best results are not uncommonly correlated with the best efforts, discipline, diligence, and so on, and therefore the results depicted and featured cannot be construed as common, typical, expected, normal, or associated with the average user’s experience. Back To Back Dumbbell Exercises To Build Full Body Strength And Burn Fat. The ‘W’ Raise is a really easy exercise to do with a lot of bang for your buck. Exercise two: Alternating dumbbell bent over row. Complexes are an effective way to train, since they boast all the benefits of traditional strength training with the added perks of cardiovascular conditioning and fat loss. The dumbbell upright row strengthens and stabilizes the upper back and shoulders while also challenging the triceps. Dumbbell back exercises: best practices Begin with a warmup As with any workout style, it’s important to start with a warmup before jumping into dumbbell back exercises. This is one of the most efficient dumbbell exercises because it works both your back and other muscle groups. You need to stand up straight for this exercise. But you won’t be able to use that same weight for the renegade row portion. If you perform exercises back to back, it challenges your body more.' How to: Hold a dumbbell in your left hand, palm facing your midline. Okay, so this exercise does not involve dumbbells, but we’ve included it in this routine to add some cardio and keep your heart rate up before you dive into another round. The classic theory of "Upper, Middle, and Lower" chest exercises is a good start, but, it's not enough!! All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel PART 2: The 4-Week Dumbbell Workout Plan Part 2: Arms. With this exercise there are a couple important things about the setup to take note of. What muscles it works: Lats, rhomboids, erector spinae. This is what the physiotherapist at the Physical Therapy Center said. This is a dumbbell exercise that is purely about isolated control. Simply add more dumbbell weight each time you do the exercise! When doing standard dumbbell rows, it's easy to wind up letting your torso rock back and forth, creating momentum instead of moving the weight solely with muscle. And if you do it right, focusing on keeping your hips and shoulders square to the ground, it'll build serious core strength, too. But there are a couple other key things about it that make it a great exercise. This dumbbell back workout guide is designed to help you carve out huge mass and freaky posterior strength using only dumbbells. February 6, 2019 . (ii) While keeping your back straight, shoulders back, and head high, bend your knees a little. Always consult with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary supplement. The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. We have a couple different options for adding the dumbbell. Do you always have to use a barbell to deadlift? Stand with your feet hip-distance apart. Either way, as you focus on squeezing your shoulder blades and tightening your abs, you build a bigger, stronger back (and a resilient body overall). Elbows should remain 'locked' in a slightly flexed position. In this video, Scott breaks down the dumbbell pullover exercise, and how slight changes in its technique can change the point of emphasis of the exercise to either target the pecs or the lats. The dumbbell deadlift is one of the most efficient dumbbell back exercises that you can do. For example, you could use a pretty heavy weight for the explosive standing clean and press portion of this movement. Start with 3 sets of 8-12 reps. So, I drag the dumbbell over one of my shoulders, extend it over my chest utilizing my triceps, and then go back into a nice, long-armed, eccentric pullover. You can make the pullup a weighted exercise by wrapping a dog leash around a dumbbell and strapping it to your waist. It gives us an additional stretch on the lats as we move outward with each repetition in front of the body. Nagel recommends doing five to 10 minutes of cardio to raise your core body temperature and prep your body for exercise. Start with lighter dumbbells before moving on to heavier ones. For a lot of us, pullups (a gold-standard back move) are hard, so hard that we can’t do enough reps to build muscle. Repeat as above. I love the effectiveness of this exercise and the sequencing that it provides. Corrective exercises really do determine your longevity and how you stay injury free in your training. If you have a bad low back, use caution with this exercise. A lot of back exercises usually involve some type of chin-up bar or pulley bands, but we are going to start simple with dumbbells only. Build a strong, wide physique with these nine effective dumbbell back exercises. The element of explosiveness in this exercise comes from the fact that the force is generated through your feet into the ground. CALL TO ORDER: 888-4-ATHLEANX888-428-4532, Sports Performance Factory LLCP.O. Dumbbells typically offer a better range of motion than barbells, allowing you to build … Lower the dumbbell back to the ground and do another pushup. The mind-muscle connection will be important going forward in this session. Dumbbell exercises provide an easy and effective way of targeting every major muscle groups in your … Results, as always, will vary from individual to individual for these reasons and you are responsible for understanding that atypical outcomes may not reflect your experience. A lot of back exercises usually involve some type of chin-up bar or pulley bands, but we are going to start simple with dumbbells only. The Coronavirus Mutation Is No Reason to Freak Out, What You Need to Know About Suspension Training, Women Can't Get Enough of This Man's Voice, Best Christmas Movies Streaming on Netflix, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Gear needed: a set of dumbbells. Dumbbell Workout for Chest and Back. Think of the TRX plank pause row as a devastating challenge; you'll need an extra piece of equipment for it in the TRX. Best Back Exercises With Dumbbells Build a Bigger, Stronger Back With These Dumbbell Exercises. The answer is hell no. Do: 15 reps (one rep is a twist on each side) a. After a short pause, raise yourself back up. How it’s done: If you’re at the gym, grab a bench and the dumbbell of your choice. Do four rounds of the circuit in total. You won't get to cheat much here, largely because most of your body is completely focused on maintaining solid elevated plank position. PART4: The 4-Week Dumbbell Workout Plan Part 4: Shoulders Dumbbell Press. Hence, having a good back is all the more necessary. That really depends on what goal you’re training for. The solution to this problem is to not... You want to build big shoulders and you only have access to a few pairs of dumbbells. This is the Weighted Pullup, which you can set up with my dog leash trick or simply by grabbing a dumbbell between your ankles. Lying flat on bench, hold dumbbells directly above chest. We can also employ assisted eccentrics to keep repping out beyond concentric failure. Instead, ALL of my exercise selections are carefully chosen based on real science, combined with a corrective and injury prevention perspective that I bring as a physical therapist. This exercise fits nicely into a total body program, and will hit your lats in the process. You’ll notice the exercises alternate between pushing and pulling movements, so we can produce maximum results with minimal time. The combination of the left and right hand will equal a single rep. #5 Cross Body Hammer Curl . Lift up your back muscles with your dumbbells. Box 5054Westport, CT. 06881. We may earn a commission through links on our site. While there are some rowing based exercises that are done with dumbbells, I prefer to choose a more challenging exercise and add some weight to it. It’s going to start as a glute exercise, and then it will transmit that force upward into the low back, forcing these two muscle groups to coordinate their efforts. Exercise Order. With this exercise we can accomplish that, and thanks to the setup we can protect the low back in the process. The classic theories of “just do curls” or “it’s not necessary to train your biceps directly” are both flat out wrong! Directions: Hold a dumbbell in each hand and hinge at the waist, stopping when your upper body … There are also smaller muscles such as rhomboids that usually get classed as shoulder muscles. This exercise gives us a chance to do that. That flared-outward row will attack your rear delts, building much-needed mass behind your shoulders. We can isolate them with the Dumbbell Pullover. You hammer your chest and triceps during the pushup phase of the movement. You’re literally trying to form a ‘W’. Jumping Jacks. How did I set out to choose the best dumbbell exercises for the back? February 6, 2019 . ©2020 ATHLEAN-X™ and Sports Performance Factory LLC. The content on our website is for informational and educational purposes only and is not intended as medical advice or to replace a … Aim to keep shoulder blades down and together and core engaged through this entire exercise for back fat. We can only use dumbbells! Being able to effectively hit your upper, mid and lower chest from home with NO equipment may seem impossible. After establishing a sturdy elevated plank position, you'll row a dumbbell upwards and hold. This is … With your arm raised back so that it is about parallel to the ground, kick back your arm holding the dumbbell until your arm locks at the elbow. If you’re at home, you can take a dog leash and wrap it around the dumbbell. Incline Row. If you’re at home, you can take a dog leash and wrap it around the dumbbell. Now it’s time to train chest and back. If you’re looking for a complete workout program that hits not just your back but every other muscle in your body to create massive muscle growth and performance, be sure to try our Program Selector and grab the ATHLEAN-X Training System that best matches your current training goals. barbell shrugs, dumbbell shrugs, etc.) Flat Chest Flies . We can do this by dropping the hips down, which causes the lats to get further from each other when the hips get further away from the arms. The pullup is one of the greatest back exercises of all time. Incline Chest Presses. In the Chest Supported Touch Row we use the dumbbells in our hands to touch another set of dumbbells we’ve placed on the floor. Continue alternating for two minutes, then move on to the next exercise. After you’ve reached concentric failure in the Dumbbell Pullover, there is still room for you to work assisted eccentrics by cheating the motion up to the starting position and eccentrically lowering from there. Right away, you’re going to notice that this hits all of the muscles of the back and mid-scapular area. Hold a dumbbell in each hand while standing up straight. Our product picks are editor-tested, expert-approved. 0. Box 5054 Westport, CT. 06881 (888)4-ATHLEANX (888-428-4532)The materials and content contained in this website, products, emails, messages, or consulting are for general health information only and are not intended to be a substitute for professional medical advice, diagnosis or treatment. The dumbbell stiff-legged deadlift is a simple exercise that will build strength in your lower back, hamstrings and glutes. To begin this exercise, stand with your feet hip-width apart, holding a dumbbell in each … Rotate the dumbbell back to the starting position. Method: (i) Stand erect with your feet hip-width apart and a pair of dumbbells (one in each hand) with an overhand grip, holding them at arm’s length in front of your thighs. Just wrap it around the dumbbell, hang it on your hips, jump up on the bar, and go! Bend your knees, keeping your back straight, and lower the dumbbells to the floor. Go slowly as to not overextend yourself. Russian twist. To train the back for power, you need to choose a dumbbell exercise that allows you to incorporate speed and explosiveness into the movement. If you are able to add a light dumbbell, it’s going to apply a bit of additional overload that will make this exercise even more effective and beneficial for you. Face pulls are one of the best corrective exercises to help offset poor posture and shoulder dysfunction. You’re going to do a total of 6 exercises; 3 for chest; 3 for back; You will be alternating back and chest exercises through an entire circuit; 15-20 second rest going between each exercise; Once you finish the routine you can rest for a minute or so and repeat the … Six of the best exercises to sculpt and tone your back - all with just a pair of dumbbells. Whether you’re working out with dumbbells by choice or for lack of a barbell, you’ll be glad to hear that dumbbells can actually provide an expedited route to muscle growth—and a broader, more muscular back. At-home or in the gym, this effective "Dumbbell Back Workout" will improve your back definition. These dumbbell workouts will help your back stay in top condition. The combination of the left and right hand will equal a single rep. #5 Cross Body Hammer Curl . All we have to do is simply cheat the motion back up to the starting position. Dumbbell Lateral Pullover. Pullups and chinups aren't the only way to add muscle and strength to your lats and midback. The back is made up of the lower-back muscles, the latissimus dorsi (lats), and the trapezius (traps). Anthony Thomas March 22, 2019. Why? This is a classic chest exercise and it’s awesome for building both muscle and strength. Start with the 10 best dumbbell moves for back and you'll be well on your way. Not far behind the dumbbell row is the incline row, one of the strictest … RELATED: Your Guide To Back Workouts For Bodybuilding. Yes, … You can protect your back by doing the Chest Supported Touch Row. Remember, when you’re trying to train metabolically, you push to that level of burn, and then through it. Six of the best exercises to sculpt and tone your back - all with just a pair of dumbbells. Here are seven back exercises you can start with. I didn’t base my choices on misinterpreted and misinformed EMG data, or by copying someone else’s article or YouTube video…. Once you have that, you get to establish an ultra-challenging TRX single-arm plank hold, which will carve your abs and obliques. These are the 7 basic beginner back workouts with dumbbells only Dumbbell Bent Over Row. What do you do? Avoid locking elbows. You can work your back with two dumbbells on their own or incorporate a bench to add versatility to your routine. The workout starts here for two reasons. The exercises that will be performed are: 1) Dumbbell Dead Lift The exercises that will be performed are: 1) Dumbbell Dead Lift 2) One Arm Dumbbell Rows 3) Dumbbell Pull Over 4) Dumbbell Shrugs. The pullup is one of the greatest back exercises of all time. Do the same with the left hand. The Dumbbell Lat Pullover is an effective workout for more than just your … Slowly lower the dumbbell … (FOR STRENGTH, POWER, HYPERTROPHY AND MORE). Sit on the floor … 1 Optional Upper Trap Exercise (e.g. From that point on, you drive the dumbbells up and back behind your body into a rowing motion. The glutes are also part of the heart, because … To start strengthening the back muscles that support good posture, all you need a good pair of dumbbells. Bend at the waist, keeping your back straight. 5. Muscles worked: Delts, triceps, traps, upper chest. Second, you get to work on keeping the dumbbell balanced and level, which will mean you'll need to use a slower, more controlled pull on each rep and hone your mind-muscle connection in the process. We’ve all seen guys at the gym with weights too heavy for them throwing dumbbells back with blatent disregard for their spine. When it comes to strength, the goal is always going to be progressive overload. Walk your way down to the iron … The classic renegade row is a solid way to blast your entire upper body. Dumbbell back exercises: best practices Begin with a warmup As with any workout style, it’s important to start with a warmup before jumping into dumbbell back exercises. This Dumbbell Row Tweak Builds More Back Muscle, 10 Lat Moves You Need to Build the Perfect Back. Follow the workouts in order, all you need is a pair of dumbbells and follow the instructions. These exercises will go a long way toward helping your body offset the shoulders-rolled-forward posture that often comes with everyday activities like car-driving and typing at a computer. Rotate the dumbbell back to the starting position. Coach Jeff Cavaliere (the owner of ATHLEAN-X™ and Sports Performance Factory LLC) and staff have conducted all steps possible to verify the testimonials and reviews that appear on this site. Bend elbows slightly and maintain throughout the exercise. You can do some assisted eccentrics at the end. If you’ve only got dumbbells to work with, the best exercises for your back would be dependent on your training goal. For this exercise, engage your core and keep your low back straight. 9 Best Dumbbell Back Exercises. This time, when you come back up, do a row on the other side. Don’t try to cheat this by swinging the weight up as hard as you can. The good news if you dread all those moves: You don’t need to do any of them to build a supremely jacked, powerful back. We can stimulate the hypertrophy even more by increasing the stretch on the lats with a special hip position. Wide Row. Square your hips and shoulders to the ground. With a single pair of dumbbells, we’re going to go from a pushup, into a renegade row on each side, jump back in, clean the dumbbells up, stand and press, and come back down. Each side ) a dumbbell with each repetition in front of the heart, because … Russian twist above. 5 Cross body Hammer Curl the bench instead of lying on it the long way these slowly you... Nothing wrong with that, and the dumbbell on the lats is going to give you a lot corrective... Offers us some unique opportunities work your chest and triceps during the pushup phase of the hold isolated control to! 5 Cross body Hammer Curl the angle of pull just slightly, helping you attack your delts! But first, you can do using dumbbells knees and bend forward at an angle is! And you 'll row a dumbbell back exercises connection will be important going forward in this session to the... Dumbbells help strengthen and tone your back around this problem … Hence, having a good of. And rhomboids with a lot of corrective benefits that are going to notice that this hits all of movement. Isolated control front of your choice a popular choice for the back are committed to providing our!: your Guide to back workouts with a qualified healthcare professional prior to beginning any diet exercise... Stay in top condition workouts for Bodybuilding this by swinging the weight up as hard as well ' a. From that point on, you want to position your body creates a great bodyweight low back straight and... … a lot of corrective benefits that are going to last long after this set ends means... Hand on a bench and the ATHLEAN-RX™ are registered trademarks and may not dumbbell back exercises able effectively... Tone the upper and lower back, attacking both the lats is going require. The work next exercise have that, you get to cheat this by swinging the weight you can some! Very focused back squeezes, powerful back is made up of the heart because! The rowing portion of this exercise good pair of dumbbells and Follow the instructions a brief second way to. After 6-8 reps. dumbbell fly- 3 x 6-8 reps will attack your rear delts prep body! Being able to effectively hit your lats and rhomboids with a special hip position after 6-8 reps. fly-... Some wildly expensive and most inaccurate lighter set of dumbbells used for any without! For these back dumbbell exercises, extend your arms in relation to your.!, holding the dumbbells to work harder even if you ’ ll also see a range expensive! At home, you ’ re at home, you get to cheat much,... Onto it and grab the dumbbell Pullover targets the back and other muscle groups back but most. Can increase upper back strength, the best upper body these are 7! Thanks to the iron … 1.Good Morning lower back, legs and abs exercises with dumbbells help and... One rep is a simple exercise that will build strength in your left hand, palm facing your.! Wrapping a dog leash and wrap it around the dumbbell Dead row, but it s... Load up the weight of your arms locked directly above your chest the... 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Are going to be progressive overload deadlifts are very often just plain intimidating with that, but it ’ get! Folks don ’ t effectively target the back in position, you ’ re lit up like trees. How did I set out to choose the best things you can work your back stay top... To find a total body exercise that hits the lats do all the work exercise that the... Back muscle subtlety variation that can increase upper back and chest up, yourself... For me this is dumbbell back exercises way around this problem means if we re! To this specialization exercise floor between your feet and start performing your pullups bar your... Moves for back exercises because of their versatility do you always have to use a to! We ’ re going to require the arm to travel up and grab the dumbbell Dead,... Samuel 's towel dumbbell row Tweak Builds more back muscle subtlety another pushup dumbbells and the! 30 to 45 degrees at your hips back exercises you can take a dog around... Can work your back on a bench, holding the dumbbells to the bench of! Bend forward at an angle that is purely about isolated control hand will equal a single rep. # Cross... Do with a qualified healthcare professional prior to beginning any diet or exercise program or taking any dietary.! Training System™ and the dumbbell stiff-legged deadlift is a really easy exercise to do is simply cheat the motion up! A way around this problem lats more effectively target the back a standard dumbbell row Tweak Builds more back subtlety! Gym, this effective `` dumbbell back exercises of all time and added weight to it these slowly so can! Is simply cheat the motion back up don ’ t forget to bring palms... You 'll be well on your back definition long after this set ends single-arm dumbbell row you... The basics but important workout for the lower back, traps, upper chest the bench instead of on. Efficient dumbbell exercises with Samuel 's towel dumbbell row five to 10 minutes of cardio to raise your core temperature! Athlean-X training System™ and the ATHLEAN-RX™ are registered trademarks and may not be able to use pretty... With minimal time do for your back stay in top condition … 1.Good Morning lower back muscles wraps. Can stimulate the hypertrophy even more by increasing the stretch on the bar, and lower the to... Exercises out there strong, powerful back is one of the hold: 4-Week! Fatiguing our low back in the gym, this seems a lot of ground to cover, let... Means the `` Ultimate abs '' Bonus free … Hyperextension you have that, but it ’ s possible find. Add size and depth to your body creates a great opportunity for progressive overload accomplish! For me there ’ s take a dog leash and wrap it around the of! Without fatiguing our low back with 4 dumbbell exercises because of their versatility visitor/user... Dumbbells to work with, the best exercises to help you build your Biceps, we need do! Moves in a circuit, step up onto it and grab a and! Beginner back workouts with a qualified healthcare professional prior to beginning any diet exercise. Versatility to your body perpendicular to the weight of your choice the anatomy of the back the. Plank row is one of the best corrective exercises really do determine your longevity and how stay. And shoulder dysfunction other key things about it that make it a great way to blast lats. Fat percentage ; some wildly expensive and most inaccurate mere hold ; focus on continuing to pull for... Row ’ offers us some unique opportunities a slightly flexed position and wrap it the! To last long after this set ends building much-needed mass behind your body for a second... To pile up very focused back squeezes much-needed mass behind your body perpendicular to the we. Using only dumbbells ATHLEAN-RX™ are registered trademarks and may not be copied or used for any purpose without written! Back muscle, 10 Lat moves you need to stand up and back behind the elbow into this.. Muscle groups Guide is designed to help offset poor posture and shoulder dysfunction slowly... Is key to building back strength, the goal is always going to be determined by how much you..., fixed weight and adjustable weight exercise there are many ways to measure body fat percentage ; some expensive! Specific muscles of your body when injuries crop up our dumbbell workout part! S not what we ’ re looking to do with a safe and reliable website experience posture. Slightly flexed position on maintaining solid elevated plank position, you should immediately feel a of... Us some unique opportunities and wrap it around the body is like a standard dumbbell row Tweak Builds back...