Dumbbell Exercises for Back

Dumbbells provide for some of the most versatile exercises because they can be used for toning and strengthening most muscle groups in the body. Similarly, dumbbell exercises for the back are some of the most effective exercises that lead to overall stability and the building of core strength. Along with that, dumbbell exercises also lend to a balanced posture and physique. That is why, back dumbbell exercises have always been very popular. In the article that follows, we shall look at some of these exercises. We will also give you details on how to do back exercises with dumbbells, and provide several examples of the same that you can use as a part of your exercise workout routine for building of the back muscles and as an overall strength building exercise.

Best Dumbbell Exercises

The back is one of the most extensively used body parts and therefore it needs to be strong to be able to support all the functions.

Bent Over Rows

1. You'll need a bench or a flat surface to do this back exercise with dumbbells.
2. Lie on your stomach with the pelvic onto the edge of the bench and the legs in a straight line out.
3. Hold two dumbbells in both hands. Start off with a smaller weight if you aren't used to this. You can increase the weight slowly.
4. Let the arms fall over to the sides.
5. Slowly pull the dumbbells to your chest and back to the original position.
6. Don't lock the elbows when you do this back exercise 'coz that will put pressure on the muscles and bones. Make sure the movement is very controlled.
7. Repeat this 20 times as a part of one set and do 3 sets of the same.

Arm Rows

1. For this workout routine, use a flat bench and stand against it.
2. Place one knee and the hand from the same side onto the bench.
3. Bend the torso and the entire upper body so that it is parallel to the floor.
4. The hand has to be straight and the leg that is placed on the floor slightly bent at the knees so that the knees do not experience pressure.
5. With a dumbbell in one hand and the arms extended, raise the hand to your chest slowly.
6. The back has to be straight throughout this movement. Make sure you do not round or move it.
7. Lower the dumbbell to the original position and repeat.
8. Do 15 - 20 reps of the same and 3 sets in total.
9. Repeat this back exercise with the other hand on the other side.

Dumbbell Shrug

1. Take two dumbbells and hold them on the sides with the palms facing towards the body. The hands have to be straight.
2. Simply shrug your shoulders so that you feel a contraction in the trap muscles.
3. This action needs to be very controlled. Do not roll your shoulders back 'coz that might lead to an injury.
4. Similarly, the arms have to be straight throughout and not bent at the shoulders.
5. Hold for 2 seconds and lower to the original position. Repeat as many times as possible, then rest and repeat.

Dumbbell Row (Two Arms)

1. Stand with a shoulder width distance between the feet.
2. Take two dumbbells in either and take them on the sides.
3. Bend forward in back so that the buttocks are pushed back.
4. Make absolutely sure that the knees are slightly bent and do NOT cross over the toes.
5. In keeping this position, let the dumbbells hang from the shoulders.
6. Now pull them to the chest so that the arms are parallel to the floor and hold for 2 seconds.
7. Take the dumbbells to their original position.
8. Repeat 20 times.

These were some of the most effective dumbbell exercises that you can take up and formulate a schedule around. These will lend great strength and stability to the back and help in building the core muscles.