Perform 12 reps. Dumbbell Renegade Rows This exercise group helps to work out your back whilst giving your abs a tough time. In this section, we’ll look at the best dumbbell exercises for your back, muscle by muscle. To perform this exercise, you need one dumbbell. with Support; Lever (plate loaded) Shoulder External Rotation; Lever (selectorized) Shoulder External Rotation; Upright Shoulder External Rotation; See General Back for basic exercises. The key concept to follow with dumbbell exercises, like all exercises, is to squeeze at the top of the movement. Dumbbell Squat. The squat is frequently referred to as the king of lower body exercises, and for good reason, too. 1. They can build extreme amounts of lower back strength, no doubt about it, but they can also cripple you for life. Single-arm dumbbell rows use a similar movement to seated cable rows but allow you to work one side at a time. While you are using your arm muscles, such as the biceps and triceps, you are also using your lower back muscles to support yourself while standing up. Have the dumbbell in one hand with your arm placed at 45-degrees to your body; your other arm should be out wide (palm down) for added stability. It is, except it can also be one of the best accessory chest exercises if you implement a couple of tweaks. Start by laying flat down on a bench. Lean forward with your hips inclining at a 45-degree angle. Exhale and tighten your core, then slowly begin to roll your shoulders off the ground while your lower back remains grounded. Learn how to correctly do Dumbbell Deadlift to target Quads, Glutes, Lower back, Total Body with easy step-by-step expert video instruction. Best Lower Back Dumbbell Exercises Dumbbell Deadlift. Keep your abs and butt tight to prevent your hips from rocking. With your arm raised back so that it is about parallel to the ground, kick back your arm holding the dumbbell until your arm locks at the elbow. Isn’t that a back exercise? Inhale as you slowly lower yourself back down to the ground. It’s recommended that you commence with your weaker side when doing unilateral exercises. Deadlift is an amazing exercise for your lower back and it is always a good idea to build the base first. A more lower back-friendly exercise than barbell bent-over rows; 4. Browse through the various dumbbell exercises for the leg muscles below: Squat Reverse Lunge Stationary Lunge Side Lunge Dumbbell Swing Through Stiff Legged Dead Lift Toe Raise One Legged Toe Raise Seated One Legged Toe Raise […] In your workout: Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10.The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar. Your belly should stay tight and flat. We’ll do four sets of 7 exercises, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment. So, we will train the lower back first. This 30-minute dumbbell workout to build your back is designed as a circuit workout. They only require a single dumbbell, and they directly target all of the muscles of the abdominal wall and lower back. This hits your whole back, making them great exercises to get rid of lower back fat! Traps & Levator Scapulae. Maybe "Back Day" just doesn't have the same ring to it as Leg Day or Butt Day --- but seriously, it really seems like our back muscles get no love. Caution: Always ensure that the dumbbell used for this exercise is secure. See a doctor if it's getting serious. Dumbbell Lying Shoulder External Rotation. Lie on your back with knees bent and hold one dumbbell at your chest. Keeping your spine in a neutral position. Start by lying on your back with your legs out straight. That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. With one dumbbell in each hand, keep your arms locked directly above your chest for the starting position. Here’s how to execute a dumbbell bench press: Lie back on a bench and hold a dumbbell in each hand Strong traps keep your shoulders and shoulder blades in proper alignment. Swimmer. 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. This is a repetition-based dumbbell leg workout, featuring six lower body exercises for strong, lean legs. Hold a high plank with your hands holding a dumbbell each. From goblet squats to lunges and deadlifts we are going to work the entire lower body in this dumbbell leg workout. Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves). Squats are a simple movement which trains your entire lower body to … No dumbbell back workout would be complete without an exercise that strengthens the lower back. These exercises are applicable to both men and women, and the weight can be adjusted for all body types. The dumbbell deadlift is arguably the most effective back exercise for every gym-goer today. Exercises to try For each exercise, do 1 to 3 sets of 8 to 15 repetitions. With a straight right arm, exhale and sweep the dumbbell back alongside your body and up, squeezing your lats and shoulder blades at the top. Deadlifts are a double-edged sword. A dumbbell pullover? Six of the best exercises to sculpt and tone your back - all with just a pair of dumbbells. Here are the best dumbbell exercises for your back -- and a great back workout that puts them all together. Hold a dumbbell in your right hand and straighten your arm down towards the floor. Dumbbell deadlifts work out the lower back, glutes, and hamstrings. This is useful for identifying and fixing left-to-right strength imbalances. Dumbbell Front Squat. Maintain a neutral spine throughout and avoid collapsing forward as … Keeping your body as still as possible, bring one dumbbell toward your shoulder and lower it back down, then repeat on the other side. Hold on to a dumbbell with each hand and stand straight. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face. Directions: Hold a dumbbell in each hand and hinge at the waist, stopping when your upper body forms a … But don’t screw around with this exercise. So, yes, it could be hurting your back. This will ensure the muscles you are targeting remain active and engaged. An alternative for this exercise is performing plank with bicep curls. Slightly bend your knees. Let's change that, shall we? These dumbbell back exercises target the lats, rear deltoids, rhomboids, and erector spinae muscles. Rest only briefly (about a minute or so) between circuits. Single arm dumbbell rows. They work the large muscles in the quads, glutes, and lower back. Also see Posterior Deltoid exercises. To start these dumbbell exercises for back, place a dumbbell in each of your hands. I’m sharing here a sample of one-week beginners dumbbell workout routine. Top 5 dumbbell exercises for back: Deadlift. Inhale to slowly lower your arm back down towards the floor. 2. If necessary, you can change, modify or create your own routine according to your plan. Front squats are a foundational movement for nearly every other lower body exercise. We also have a page which specifically targets lower back exercises without equipment so be sure to add those workouts to your routine for best results. 1. Read on to learn some key dumbbell exercises to try, their benefits, and the importance of working your whole body. Take a standing position with your feet positioned hip-width apart. Dumbbell front squats: Hold dumbbells in front of your chest and send hips back and down into a seated position. Benefits: This basic floor move targets the muscles linking the upper and lower body, strengthening the erector spinae and QL. Consider adding one or two of these lower back exercises to your workouts two to three times a week. 10 Exercises to Strengthen and Protect Lower Back Muscles. Reverse arms after 6-8 reps. Dumbbell fly- 3 x 6-8 reps . If you have a bad low back, use caution with this exercise. To do the exercise, begin with your feet underneath your hips. Pause briefly at the top. Deadlifts are great for your entire body—I’m a huge fan (can’t you tell?). Do these 10 exercises anywhere to … 6. Other Exercises To Use: In order to make a full and well structured lower back exercise program you can include the dumbbell stiff leg deadlift with Romanian Deadlifts using a barbell along with exercises like Supermans and Hyperextensions. If this is done for too long, this can cause lower back problems. At-home or in the gym, this effective "Dumbbell Back Workout" will improve your back definition. Turn your right palm to face forward. Deadlift, also hits your lower back, glutes, hams and quads, but in this case, we need to keep our focus only on lower back. Get into a plank position with a dumbbell under each hand. The main muscle group that this exercise will target is the quadriceps of the thighs and the glutes in your hips and butt. These can be done in just a few feet of space in any part of the house. Dumbbell Exercises Routine For Beginners . Weekly Dumbbell Exercise Routine DAY 1: Squat- 10 reps x 3 sets; Lunges-8 reps x 3 sets; Dumbbell Press – 10 reps x 3 sets Lean forward, then bend your knees and hips to lower the dumbbells down to your ankles and return to initial position after a short pause. Incline; Seated Shoulder External Rotation; Upright Shoulder External Rotation. Pull your right elbow back to do a row, raising the dumbbell toward your chest and keeping your elbow close to your torso. The dumbbell lunge is a great exercise to work out your lower body. There is little doubt that legs day is the toughest and most grueling workout session of the week. First, don’t lower the dumbbell all the way down past your head; you don’t need this in the chest pullover version.