5 Dumbbell Back Exercises at Home

5 Dumbbell Back Exercises at Home

A strong back can protect the most important spine of the human body, reduce the occurrence of low back pain, and look taller and more attractive when wearing clothes. For those who exercise regularly, it is known that it is relatively difficult to build back muscles because there are more muscles in the back, namely latissimus dorsi, trapezius, rhomboid, erector spinae, etc. The latissimus dorsi is the most muscular back. It is located at the back and is the key to the inverted triangle body.

Under normal circumstances, when it comes to back exercise, we all think of gym training movements such as pull-ups or pull-downs, but this seems unrealistic to friends who can't go to the gym, but there are no absolutes. You can't go to the gym. We can replace it with other methods, we can use small equipment instead of gym equipment.

In addition to increasing the range of motion during training, the benefits of using small equipment can also help us find the strength of the back muscles more effectively because we know that the back is challenging to feel and exert force. Because of this, we should practice more. The so-called practice makes perfect. Using small equipment such as dumbbells can effectively solve this problem because it is convenient and straightforward, and we can practice at home.

Below is a set of dumbbell back exercises that you can use to complete your back exercises at home. All you need for a workout is a pair of adjustable dumbbells and a weight bench.

5 Dumbbell Back Exercises

Bent-over row

  • Stand with feet slightly apart, knees slightly bent, back straight, core tightened, hips bent and forward to about a 45-degree angle to the ground.
  • Hold the dumbbells in each hand and hang them in front of the body, keep the body stable, keep the back straight, and use the back muscles to drive the arms to move towards the abdomen.
  • Pause at the top, contract the back muscles, then control the speed to slowly restore, and feel the stretch in the back

Dumbbell upright deadlift

  • Stand with your legs slightly apart, keep your back straight, your core tight, and hold dumbbells in each hand in front of your legs
  • Keeping your back straight, keep your legs straight, bend your hips and lean forward until your upper body is almost parallel to the floor
  • Pause at the top, feel the pull on the back of your thigh, then stretch your hips and get up to restore


Dumbbell incline row

  • Lie prone on an inclined stool with an inclination angle of about 45 degrees, the waist, abdomen and thighs are close to the bench, and the lower limbs are fixed
  • Hold the dumbbells in both hands and sag naturally, and the back force drives the arms to lift the dumbbells so that the upper arms move up against the body.
  • Pause at the apex, contract the back muscles, then control the speed to slowly restore, and feel the stretch of the back muscles


Supine straight arm pull up

  • Lie on a flat bench, support your body with your shoulders and head, bend your knees and feet on the ground, hang your hips, and tighten your abdomen.
  • Hold dumbbells in both hands and raise your chest, arms straight, elbows slightly bent
  • Keeping your body steady, slowly lower the dumbbells back behind your head, stopping for a while at the top to stretch your back muscles
  • Then use your back muscles to lift the dumbbells to your chest


Single Arm Row

  • Standing on the side of a flat bench, one leg supports the body, the other leg kneels on the bench, keeping the back straight, lean forward until the upper body is almost parallel to the ground, and the inner arm is supported on the bench
  • The other arm holds the dumbbell and hangs down naturally to keep the body stable, the upper arm is clamped, and the back muscles exert force to drive the back of the arm to lift the dumbbell to the top of the movement.
  • Pause, contract the back muscles, and then slowly lower the dumbbells as low as possible at a controlled speed so that the back muscles are stretched more fully

For men, choose a heavyweight within your ability, 8-12 reps per exercise, 3-5 sets each time, and for women, choose a lightweight, 12-20 reps per exercise, 3-5 sets each time 5 sets, stretch and relax after training, do not stop immediately.

Of course, in the same sentence, back training cannot help us lose fat directly. Still, it can help us improve basal metabolism by increasing muscle content, so during fat loss, if time permits, under the premise of diet control, More recommended strength training + aerobic exercise to lose fat effectively.


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