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Can you work out back with dumbbells?
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If you have some equipment at your disposal, there are a bunch of back exercises at home with dumbbells that can effectively work your back-of-the-body muscles, including your lats, lower traps, rhomboids, rotator cuff, and erector spinae.
Stand side on to a bench with a heavy dumbbell on the floor. Hinge down with one hand on the bench and one hand on the dumbbell. Make sure to not round your low back. Bring the dumbbell off the floor and make sure your body is stable, then pull your elbows back hard and high.
Can you work out back with dumbbells? – Related Questions
How many back exercises should I do?
The key to developing all of your major back muscles is to combine exercises that train all three major functions.
Here is a sample back workout:
Deadlift: 3 sets x 5 reps.
Pull-Up (or Lat Pulldown): 3 sets x 8 reps.
Dumbbell Row: 3 sets x 10 reps.
Back Extension: 3 sets x 12 reps.
Reverse Dumbbell Fly: 3 sets x 15 reps.
What should I train with back?
The back and biceps
These are the “pull” muscles. Many workouts targeting these muscles work to pull resistance toward the body. Various exercises, such as pull-downs, will engage these muscles together.
Is 4 exercises for back enough?
The ideal number of exercises per workout session is 3-4 exercises. If you select your exercises appropriately and train them with sufficient volume and intensity, this will be more than enough to make great progress. This means: Focusing on an 80/20 split of compound to isolation exercises.
How do beginners train back muscles?
Beginners Back Workout | 4 Exercises For A Bigger, Stronger Back
What muscle groups should you be targeting for a bigger back?
Exercise #1 – Barbell Deadlift.
Exercise #2 – Reverse cable flies.
Exercise #3 – Bent-over barbell row.
Exercise #4 – Wide-grip lat pull down.
How do you train your back for beginners?
How do you work out your upper back?
Best Upper Back Exercises
Bent Over Barbell Row.
Single-Arm Dead Stop Row.
TRX Row.
Single-Arm Landmine Row.
Seal Row.
Face Pull.
Hang Clean.
High Pull.
How do you hit all upper back muscles?
How do I activate my upper back?
1) Lat Pulldown
Draw your elbows behind your back (not to your sides), keeping your core engaged.
Pull with your back first before your arms.
Squeeze your shoulder blades together as hard as you can.
Power through each time you draw your shoulder blades together.
Resistance band pull-apart. Why it’s on the list: A great exercise to kick off your back workout, the resistance band pull-apart is simple but effective.
Lat pulldown.
Back extension.
Suspended row.
Wood chop.
Good morning.
Quadruped single-arm dumbbell row.
Wide dumbbell bent-over row.
How do I tone my back?
7 exercises to tone your back. When putting together a workout plan to condition and tone your body, don’t forget to include exercises for your back.
Bent-over row. Hold a dumbbell with palms facing each other.
Bent-over fly.
Dumbbell y-raise.
Dumbbell shoulder press.
Plank dumbbell row.
Superman.
Side plank dumbbell raises.
What muscle do shrugs work?
The main muscles that shoulder shrugs target are the trapezius muscles. These muscles are located on either side of your neck. They control the movement of your shoulder blades as well as your upper back and neck.
Do shrugs give you bigger traps?
Dumbbell shrugs are an excellent exercise to develop strong shoulders and upper trapezius muscles. There are many ways to target your trap muscles – which are the muscles that protrude up around your shoulders and neck – with back exercises, but the dumbbell shrug is straightforward and effective.
Do shrugs make you bigger?
As an isolation exercise, dumbbell shrugs are a classic weight training and bodybuilding movement that focuses on the hypertrophy of one specific area of the body, your upper trapezius muscles. They are a great exercise to add size to your back, neck and shoulders.
We recommend picking three or four of these exercises and dedicating one day a week to beefing up your neck and the surrounding area.
Weighted Shrugs. Start in a standing position with a dumbbell in either hand.
Shoulder Squeeze.
Push-ups.
Lateral Neck Flex.
Neck Rotation.
Tongue Twister.
Upright Rows.
Do shrugs increase neck size?
No, the shrug exercise does not make the neck bigger. The shrugs do hit muscles near your neck like the upper trapezius and the levator scapulae, but the won’t really help thicken and make your neck look more muscular.
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