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What dumbbell exercise works the back?
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The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. And if you do it right, focusing on keeping your hips and shoulders square to the ground, it’ll build serious core strength, too. Just make sure not to round your back.
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.
How do you get a big back with dumbbells?
How do I train my back middle with dumbbells?
T-Bar Row with Handle. Muscle Targeted: Middle Back.
Hold a pair of dumbbells and lower your torso until almost parallel to the floor. Let the weights hang at arm’s length. Pull your shoulders back and together, hold the position for 2 seconds, then row the weights up to either side of your rib cage, still squeezing your shoulder blades. Perform 10-12 reps.
How many exercises should I do for my back?
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 is the best back exercise of all time?
15 of the Best Back Moves for Building Muscle
Kettlebell Swings.
Barbell Deadlift.
Barbell Bent-over Row.
Pull-up.
Dumbbell Single-arm Row.
Chest-supported Dumbbell Row.
Inverted Row.
Lat Pulldown.
What is the most effective back exercise?
15 best back exercises
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.
What 3 back exercises should I do?
The Best Back Workout for Mass
Barbell Deadlift: 3 sets of 4-to-6 reps.
Barbell Row: 3 sets of 4-to-6 reps.
Weighted Pull-up: 3 sets of 8-to-10 reps.
Dumbbell Pullover: 3 sets of 10-to-12 reps.
How do you strengthen the middle of your back?
How do you build muscle in the middle of your back?
What exercises build the middle back?
Here’s a list of the top 10 middle back exercises to give you a strong back.
Lat Pulldown. Related: 18 Best Pull Up Alternatives.
Seated Row. The seated row is one of the best middle back exercises for many levels.
Chest Supported Row.
Dumbbell Incline Row.
T-Bar Row.
Dumbbell Bent Over Row.
Barbell Row.
Inverted Row.
How can I engage my middle back muscles?
What exercises activate your back?
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.
Side plank Lie on your side with your elbow underneath you. Prop up on your elbow and your knees while keeping your body in a straight line. Tighten abdominal and pelvic floor muscles by pulling up and in along with squeezing your gluteals together. Hold 10 seconds and repeat 5 times.
What are 3 exercises that strengthen your back?
15 best back exercises
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.
