How do you strengthen your back with free weights?

For beginners, 8 or 10 pounds will do.
  1. Hold a dumbbell in each hand. Hinge forward at the waist to a 45-degree angle.
  2. Bend your arms, pulling your elbows straight up and back, and squeeze your shoulder blades together. Pause and return to start.
  3. Complete 3 sets of 12 reps.

What are 3 exercises that specifically target the back?

Best Back Exercises
  • Deadlift.
  • Pull-Up.
  • Bent-Over Row.
  • Chest Supported Row.
  • Single-Arm Dumbbell Row.
  • Inverted Row.
  • TRX Suspension Row.
  • Lat Pulldown.

How can I train my back at home with dumbbells?

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How do you strengthen your back with free weights? – Related Questions

How do beginners train back muscles?

Beginners Back Workout | 4 Exercises For A Bigger, Stronger Back
  1. What muscle groups should you be targeting for a bigger back?
  2. Exercise #1 – Barbell Deadlift.
  3. Exercise #2 – Reverse cable flies.
  4. Exercise #3 – Bent-over barbell row.
  5. Exercise #4 – Wide-grip lat pull down.

What home workout is best for back?

At–Home Bodyweight Back Workout
  1. 1 Wide-Grip Pushup With Tempo. Sets: 5 Reps: 5 Rest: 75–90 sec. Wide-Grip Pushup with Tempo.
  2. 2 Split-Stance Row Iso Hold with Towel. Sets: 4 Reps: Work for 20 sec.
  3. 3 Off-set Bent-over Row with Broomstick. Sets: 4 Reps: 15 (each side) Rest: 60 sec.
  4. 4 Plank Pull. Sets: 4 Reps: 30–45 sec.

Can you train back with only dumbbells?

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.

Can you get a good back workout with just dumbbells?

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Do shrugs work back?

Muscles Worked in Dumbbell Shrugs

The dumbbell shrug is one of the best exercises for toning your upper back muscles, building big traps, and improving your posture.

How can I work my back muscles at home?

Push your hips back, knees slightly bent, and lower your chest to bring the dumbbell between your legs. Push your hips forward to slowly swing the dumbbell up to shoulder height. Reverse the movement, slowly swinging the weight back between your legs. Continue for 30 seconds.

Is Dumbbell Row enough for back?

Rows and pull ups are enough for your mid and upper back, however, your lower back will be neglected. Performing exercises with varying grips and angles will get the most out of your back training, and back extensions or deadlifts should be included to target the erectors (low back).

What rows are best for back?

5 effective row variations to target your back
  • Bent over row (3 sets of 10 to 12 reps)
  • One-arm dumbbell row (3 sets of 8 to 10 reps on each arm)
  • T-bar row (3 sets of 10 reps)
  • Gorilla row (3 sets of 10 reps on each arm)
  • Inverted row (3 sets of 10 to 15 reps)

What is the best lower back exercise?

Lie on your back with knees bent and just your heels on the floor. Push your heels into the floor, squeeze your buttocks, and lift your hips off the floor until shoulders, hips, and knees are in a straight line. Hold about 6 seconds, and then slowly lower hips to the floor and rest for 10 seconds. Repeat 8 to 12 times.

Are pull-ups better than rows?

Given the uniqueness of each set-up, a pull-up would likely be a better tool for lengthening your lat whereas the inverted row is great for your traps and rhomboids. For well-rounded back hypertrophy, you should probably make both exercises a part of your program.

How many pull ups is respectable?

However, fit and active men should be able to do at least 4 to 8 pull-ups in one set. Fit and active women should be able to do at least 1 to 3 pull-ups in one set. Any number above 8 for men and 3 for women is very good. You are in the highest percentile if you can do 12 to 15 pull-ups or more with good form.

Can you build a big back with just pull ups?

Pull ups are one of the best and simplest ways to build your back. They allow you to target the whole of your upper back, as well as your arms, shoulders, chest and core.

Do I need a strong core for pull ups?

But having a strong core, and bracing properly for the movement are both important. The pull-up is not just an upper body exercise, and an exercise where you can essentially disregard the rest of your body. The pull-up is a full body exercise. So remember, a strong core absolutely matters.

Can you get a six pack from pull-ups?

No, pull-ups are not an ab-isolation exercise. When you are performing these, your whole body is working, beginning with the hands and ending with your calves. Nevertheless, it is recommended that during pull-ups you try isolating your core. That is, put less pressure on your hands, legs, and chest.