Back Workout with Dumbbells

Dumbbell workouts are gaining popularity, as they are one of the most safe form of exercise, however utmost care should be taken while performing the exercises to avoid injuries. Although you want to do the back workout with dumbbells, it is necessary you warm yourself well. You can choose any cardiovascular exercise for your warm up. The next precaution is to use light weights at the beginning. Light weights will help you to avoid injuries. It is always better to start with low weights and increase the weight gradually, but at the same time, also ensure you are using the correct technique. Many times it is seen that people drop dumbbells, after they finish with an exercise, instead of lowering the dumbbells under control. However, this is not recommended, as when the person is holding the dumbbells there is considerable amount of tension on the muscles and dropping dumbbells releases the tension suddenly, which can lead to muscle tear. Now let's see back workout with dumbbells.

How to Work Out your Back with Dumbbells

When you are doing the back workout with dumbbells, it is important you decide the right amount of weights to be used and also the number of repetitions in a set, along with the number of sets.

Lateral Raises
Although it is said that lateral raises work the shoulder muscles, it is also an effective dumbbell exercise for the upper back.

• Stand with shoulder width distance between your feet, bend your knees a little and hold dumbbells in both your hands.
• Bend your elbows a little, as you raise your hands up to the shoulder level.
• The elbows have to be bent all through the exercise.
• Slowly bring your arms down, so that the dumbbells touch each other and repeat the exercise.

Reverse Fly
Another exercise, which will help in working the upper back.

• To do this back exercise, sit on the edge of a bench, with feet flat on the floor.
• Bend your torso down, so that your chest rests on your thighs.
• Hold dumbbells in both your hands, but bend the elbows a little.
• Slowly open your arms out, till your hands are parallel to the floor, but elbows are bent.
• Hold for a second, before you come back to the starting position.

Dumbbell Dead Lifts
One of the best exercise for upper and lower back workout with dumbbells.

• Stand with your feet shoulder width apart, knees slightly bent and hold dumbbells in both your hands.
• Bend your back and knees as you lower the weights till your legs.
• When you bend down, your back should be flat, but your lower back should be arched a little inwards.
• Stand up straight with strong legs and back flat.

Single Arm Row
It is recommended you follow the instructions to do this exercise properly, else there are chances of you injuring yourself.

• Place one knee and the corresponding hand on the bench.
• Place the other feet on the floor and hold a dumbbell in the other hand.
• Keep the arm extended. Now slowly raise the dumbbell up to your lower back, but keep your back still all throughout.
• Slowly bring the dumbbell back to the starting position and repeat the exercise on the other side as well.

Bent Over Rows
This is a variation of the previous exercise.

• To do this exercise, lie face down on a flat bench.
• Hold dumbbells in both the hands and ensure your arms are hanging off the bench.
• Pull the dumbbells up towards your chest in a slow motion.
• Hold for a couple of seconds and bring the hands back to the starting position and repeat.

Before you do back workout with dumbbells, it is important you warm up well. You can do any cardiovascular exercise and little stretching of all muscle groups. When you are doing these exercises, if you notice any cramps, etc. anywhere in the body, stop doing the exercise immediately. You can also talk to your trainer about the same.