Back Exercises with Dumbbells for Women

Back exercises help to build up the muscles of the back resulting in a strong body. However, performing the right moves while maintaining the correct posture is of utmost importance. Particularly when women are exercising with dumbbells they have to be very careful with the lifts. Today, women are also investing much energy into bodybuilding workouts to get an athletic physique. Dumbbell workouts were earlier carried out only by women athletes, actively engaged in outdoor sports. In this article we shall deal with the back exercises with dumbbells for women. Before, going into the subject matter I shall explain you the anatomy of the back muscles in a gist.

What kind of back exercises are supposed to be followed to make your back strong? Your back is composed of two types of muscles, namely latissimus and trapezius. The latissimuss runs from the armpits to the waist, whereas the trapezius starts from the base of the skull extending to the neck, shoulders and middle of the back. Working out with dumbbells puts stress on these muscles. Thus adequate pressure is necessary to build them in shape. Weight lifts involve complex exercises. They are deadlifts, bends, rows, cleans, shrugs, etc. The secondary muscles of the back also get stimulated while doing the dumbbell exercises, contributing to some extent in building muscles of the back. The best back exercises with dumbbells combine both horizontal and vertical moves. The following content shall explain the dumbbell exercises meant exclusively for the back.

Back Exercises with Dumbbells

Back workout with dumbbells are meant both for upper and lower back. The upper dumbbell exercises strengthen the back as well as the shoulder. While the lower back exercises with dumbbells help to build the muscles of the waist and lower torso. Check them out.

Lateral Raises

• You have to stand upright and bend your knees slightly. Hold the dumbbells at the sides.
• Bend your elbow and then lift the dumbbell in the side out direction.
• Lower your back when the dumbbells are parallel to the ground. Keep your knees bent slightly while lifting.

Dead Lifts

• Stand straight. Your feet should be at shoulder distance apart with knees a little bent.
• Lift the dumbbells with both hands.
• Bend your lower back. Keep the weights lower to your legs with knees bent.
• Your lower back should be arched and the upper back should be flat.
• While raising the dumbbell, your head should be upright.

Bent Over Rows

• Incline on the bench resting on your stomach.
• Your legs should form an angle of 45 degree with the ground.
• Hang your arms loose from the bench and hold the dumbbells.
• Bend your hands and pull the dumbbells towards your chest and then lower them.

Single Arm Rows

• Fold your left knee over the bench and let your right leg touch the ground.
• Lift the dumbbell with your right hand and let your left hand support the bench.
• Lift the dumbbell towards your chest. Your body should be parallel to the floor.
• Perform the same movement with your left hand.

Reverse Flies

• Sit on a bench preferably at the edge with your feet touching the ground.
• Bend your body in such a way that your chest touches your thighs.
• Lift the dumbbells with your arms on the outside way.
• Lower the dumbbells when the arms are parallel to the ground.

Shoulder Shrugs

• Stand straight without bending your legs at knees.
• Keep your feet at the width of your shoulder.
• Keep the arms straight and lift the dumbbells by shrugging your shoulders.
• Do not raise your shoulder, but only 'shrug'.
• Then take a resting pose with the dumbbells down.

Upright Rows

• Stand straight without bending your knees and keep your feet slightly apart.
• Bring the dumbbells close to your body.
• Raise them to your chin and then bring down.

You must be very careful while doing the lifts. Follow the dumbbell workout routine strictly, as given by your fitness trainer. Never try lifting heavy weights at first chance. Practice with light weight dumbbells (2 pounds) and then increase according to the requirement and stamina of your body.