Work Your Back With Dumbbells

Dumbbells are one of the most versatile tools for weight training. While a fitness center may have a rack of dozens of dumbbells, a home exerciser can get a good workout with only 2 or 3 pairs or an adjustable set. Working out with dumbbells can benefit almost any part of the body. You can easily store the dumbbells out of sight. You can work your back with dumbbells using a variety of exercises.

Steps

Dead Lifts (Lower Back)

  1. Perform dead lifts only if you don't have any back problems. Back issues can may be aggravated by this exercise. Dead lifts are also more likely than other exercises to cause a back injury, so perform them carefully.
    • Stand with your feet shoulder-width apart and your knees slightly bent. Hold a dumbbell in each hand, resting them on the front of your thighs.
    • Lower the dumbbells slowly, only as far as is comfortable without stretching or straining, using your lower back muscles. To do this, you must keep your back straight as you bend over so there is a slight inward curve in your lower back. Be careful not to let your back become round as you bend over.
    • Hold your head up and look ahead as you lower and raise the dumbbells.
    • Return to the standing position, being careful to move slowly and keep your back flat.

Single Arm Row (Middle and Upper Back)

  1. Perform a single arm row on a weight bench or other firm surface about the same height. If you're working out at home, you may be able to place 2 chairs near each other for this exercise.
    • Place your left knee and left hand on the bench and position your body so your back is parallel to the floor. Keep you right foot on the floor. Take care to keep your neck in line with your spine by looking toward the floor during this exercise.
    • Hold the dumbbell in your right hand with your palm facing you. Allow the dumbbell to hang down near the floor.
    • Raise the dumbbell slowly by bending your elbow until the dumbbell is even with your body. Slowly lower it.
    • Repeat the exercise on the other side by resting your right knee and hand on the bench and holding the dumbbell in your left hand.

Lying Row (Middle and Upper Back)

  1. Choose this exercise to allow you to work both sides of your back at once. It requires a weight bench you can adjust so you can lie face down at an angle.
    • Adjust the bench so you are lying at an angle between 30 degrees and 45 degrees. Lie face down with a dumbbell in each hand. Your palms should face you, and you should not allow the dumbbells to rest on the floor.
    • Raise both dumbbells at once, slowly, by bending your elbows, until the dumbbells are even with your body. Lower them slowly until your arm is almost fully extended.

Dumbbell Pullovers (Upper Back and Chest)

  1. Use 1 or 2 dumbbells for dumbbell pullovers. Begin by using 1 dumbbell, which you hold with both hands on the ends rather than in the middle. As you get stronger, you can use 2 dumbbells, which will work the muscles on each side of your back individually.
    • Lie on a flat weight bench. If you can, lie crossway so only your neck, shoulders and upper back are on the bench. Place your feet flat on the floor and hold the lower part of your body horizontal. If you're not able to do this, you can perform dumbbell pullovers by lying with your body fully on the bench and your feet flat on the floor on each side.
    • Hold the dumbbell (or dumbbells) at your chest. Slowly move it over your head and then behind your head until you start to feel a stretch in your arms and chest. Slowly return the dumbbell to your chest.
    • Keep your elbows bent throughout the exercise. Take care not to allow the dumbbells to move down behind your head past the point where you can control them.

Back Flyes (Upper Back and Shoulders)

  1. Perform the back fly either lying on a weight bench or sitting in a chair.
    • Lie face down on a weight bench so your head extends past the edge and your legs are resting on the bench. If you are using a chair, find the lowest chair possible, sit on the front half of the seat and lean over, keeping your back straight.
    • Hold a dumbbell in each hand close to the floor. If you are using a chair and there is room enough, hold the dumbbells under your knees.
    • Keep your elbows slightly bent as you slowly raise the dumbbells in an arc until your arms are horizontal.
    • Lower the dumbbells slowly to their starting position.

Tips

  • Use a weight that you can manage for the duration of the back exercises. You should be able to lift and lower the dumbbells slowly and complete your repetitions without jerking them up or letting them fall.
  • Breathe out when you lift the dumbbells and breathe in when you lower them. Never hold your breath.
  • Warm up first by performing a cardiovascular exercise for a few minutes, until you start to sweat. Brisk walking, jogging, or using a stationary bike or elliptical machine are good choices for warming up.
  • Replace the dumbbells on the rack if you're working out in a fitness center or put them away after using them at home. Other people may trip over them and be injured.

Things You'll Need

  • Dumbbells
  • Adjustable weight bench or chair

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Sources and Citations

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