Keep your legs, back and abdominals tight as you begin the ascent. Extend your arms overhead. You can make your back muscles strong with the help of some dumbbells only and with some of the rowing techniques. Repeat until the desired repetitions have been completed. Plus, a strong core can help prevent and reduce lower back pain. Bring your legs together and extend your arms overhead so your biceps are alongside your ears. Deadlift. Therefore working out with dumbbells provides an expedited route to the growth of muscle with a broader and muscular back. With just a slight bend in your knees, slowly move the dumbbells toward your toes, keeping them as close as possible to the front of your legs. Start the exercise with your arms hanging down in the neutral position. (i) Lie flat on your stomach, your arms straight down by your sides with your palms facing upward and your toes touching the ground. (iii) Keep your legs straight and your back flat as you hinge forward at your hips, and lower your torso parallel to the floor while keeping the dumbbells glued to your shoulders. Click here to read my other posts published in this series: (iv) Ultimate Chest Workout With Dumbbell. They pose the risk of worsening your lower back pain. 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. Rotate the dumbbells back to the starting position. Because I've only selected here the top five back exercises, I made sure these cover all major muscles of the back. Do not allow your weight to shift forward onto the toes. How Much Protein is in an 8 oz Chicken Breast? This gets blood circulating and may help you avoid injury or worsened back issues over time. J Rehabil Med. You only need a set of dumbbells to hit your entire upper body . In truth, it mostly results from muscle imbalances and weakness, especially in your back. Our lower back carries a heavy burden even when we aren’t doing any lifting or carrying. Pack Muscle on Your Arms, Chest, Back, Shoulders and Abs at Home with This 300-rep Dumbbell Workout. You probably won’t be able to string them together at first, and that’s ok. Focus on smooth movements and maintaining your form. (v) Do not relax at the bottom of the movement. The New Leg Muscle: The Tensor of the Vastus Intermedius, 7 Killer Gastrocnemius Exercises for Max Calf Gains. to raise your body temperature and get your blood flowing. Holding dumbbell rest back of upper arm on back rest, arm fully extended. Which Patients With Low Back Pain Benefit From Deadlift Training? Hence, dumbbell exercises have a few advantages that focus on the fine … Repeat for the desired number of reps. (i) Make sure you keep your elbows high and not allow them to drop. Target: Upper and middle trapezius, levator scapulae. This will be the starting position. We just miss the fact that a strong lower back supports our core, reduces the risk of injury, improves our posture and helps us carry out day-to-day physical activities. You stop the movement when your back begins to round or you have reached the ground. If you have a bad low back, use caution with this exercise. But it is possible to get in a killer full back workout that focuses on building strength, power, and muscle growth with only dumbbells! The dumbbells should mimic where your hands would typically go in a standard push-up. In this version, you have to lift one leg and arm at a time instead of both together. Supplements The Best Post-Workout Supplements . One can perform this exercise by setting the width of the feet and shoulders apart. Six of the best exercises to sculpt and tone your back - all with just a pair of dumbbells. The back extensor muscles play a vital role in maintaining proper posture all day long. Exercise: Shrug. At-home or in the gym, this effective "Dumbbell Back Workout" will improve your back definition. Ochsner J. To work out your back with dumbbells, stand up straight while holding them, then bend your knees, keep your back straight, and lower the dumbbells to the floor. Note: If you keep the weight close to your legs your hips with naturally move back. When an exercise requires you to bend forward, bend from your hip sockets and feel like your back is flat. A great squat variation for building muscle. Stretch your hamstrings and lower back with toe touching exercises either on the floor or standing up. (i) Ensure to use a slow and controlled motion for this exercise – no jerking. Start with single sets of each 10 reps for each exercise and build up to three sets of 10 to 15 reps. Save my name, email, and website in this browser for the next time I comment. You also need to incorporate ab exercises to balance your routine. Using a flat bench, lay flat on your back with your feet planted on the floor. Instead of moving your body towards the floor as you would in a push-up, raise one dumbbell at a time, lifting it up towards your armpit. Lower the dumbbells back to the starting position. You can also try a variation on the back fly. This exercise works the flexor muscles located on the back or underside of your forearm. (viii) Technique is very critical with this exercise. Keep back of upper arm against back rest and curl dumbbell up towards face. Directions: Hold a dumbbell in each hand and hinge at the waist, stopping when your upper body … Rest only briefly (about a minute or so) between circuits. Keeping your back flat, chest up, and core braced, push your hips back, bend your knees, and lower your body until your thighs are parallel to the floor. How to: Grab a pair of dumbbells and stand with your feet shoulder-width apart, knees slightly bent. The role of weight training in treating farmers with lumbar discopathy. You start by leaning forward with a slight arch in your lower back. For 3 free tips for gaining muscle faster for your body type, take my free body type quiz - Whats goin on guys! Then increase the weight in small increments. B. Flex your knees and hips in order to lower the dumbbells straight down and raise yourself back up after a short pause. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. This dumbbell back workout is one in which will hit the back with 4 dumbbell exercises. During the movement, the dumbbells don’t need to be kept quite as close to the leg. Then steadily lower the dumbbells back to shoulder position. (iii) Warming up before exercise is necessary to prevent injury. Target: Upper and middle trapezius, levator scapulae. Hold the dumbbells in front of your thighs with palms facing you. (i) Lie on your stomach on an exercise mat with your legs together. (ii) Bend your arms and draw the dumbbells up to your shoulders. Begin your dumbbell lower back exercises using light weights and concentrate on form until you master the move. The allows you to target the mid-section of your chest, however, by utilising an incline or decline bench, you will be able to hit upper and lower sections of the muscle group. Hold a pair of light dumbbells down by your sides. Hold on to a dumbbell with each hand and stand straight. This will be your starting position. Slowly lower the dumbbell back behind your head. Will help your back is flat as well persistent low back pain Benefit deadlift... Back: a Practical Guide to developing strength and Relieving pain, a movement that targets the Quads hamstrings! Vastus Intermedius, 7 Killer Gastrocnemius exercises for Max Calf Gains straight out above your chest briefly repeat... 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