The back is primarily made of five muscle groups, and we can target all these muscles effectively by only using dumbbells to perform your back exercise.
Five best back exercises that you can do anywhere even if you don’t have access to a gym.
#1. LONG ANGLE SUITCASE ROW:
To begin this exercise, you gonna grab two dumbbells and stand with your feet about hip-width apart or you can even stand with them touching close together.
But you make sure that your stance isn’t too wide or else you will be hitting your knees with the dumbbells on every rep.
Hold the dumbbells to your side and squeeze your shoulder blades nice and tight together so that you have a big chest that’s pointing straight ahead then bend down until your back is about a 60-degree angle from the floor and make sure that you maintain a neutral spine and don’t allow your lower back to round forward.
Also, relax your shoulders to allow both dumbbells to hang straight down.
From that position, you are gonna roll both dumbbells back by driving your elbows towards the ceiling.
#2. BENT OVER HIGH ROWS:
This exercise will primarily target the upper part of your back and the back of your shoulders.
Your gonna start by just like before with feet hip-width a big chest and the dumbbells hanging straight down.
But with this exercise, your gonna bend a litter further down so that your back is just slightly above or right about parallel with the floor.
From here instead of rolling the dumbbell back with your elbows nice and tight to your ribs you gonna open up space between your arms by lifting your elbows away from your body as you pull them back towards the ceiling.
At the same time as you raise the dumbbells, you turn your hand from a neutral position to a pronated position with your knuckles facing forward.
Really make sure you squeeze your upper back at the top by imagining that you trying to hold up a pencil in between your shoulder blades at the top of each contraction.
Then slowly lower the dumbbells back down as you turn your hands back to the original neutral position and repeat for reps.
#3. SINGLE-ARM DUMBBELL SNATCH:
This exercise will start by bending your knees and squatting down then grabbing a dumbbell with a pronated or an overhand grip the dumbbell should be hanging in between your feet and your hips should be just about parallel with the ground.
From there you will explode upward and quickly drive the dumbbell towards the ceiling as you drive through your legs and stand straight up.
While doing this you will imagine there is a wall in front of you about a foot away.
So you will keep that dumbbell really close to your body as you are doing it when doing it this way you will feel your shoulder come up first followed by your elbow and then your hand and then it will feel like you are catching the dumbbell at a top with your elbow locked out underneath it.
From there you are gonna lower the dumbbell down to your shoulder by bending your elbow and then from your shoulder you are gonna lower that dumbbell back down to the ground by extending your elbow down and squatting back down.
#4. DUMBBELL DEAD-LIFT:
It’s one of the best exercises to develop all of your back muscles.
To begin step in between the two dumbbells that are set up in a neutral position, stand in between both dumbbells with your feet about shoulder-width apart.
You must center the dumbbells to be in line with the middle of each of your feet from there hinge your hips bend your knees and lower yourself down to the dumbbells.
Grip both dumbbells with a neutral grip stick your chest out and drop your hips down while squeezing your shoulder blades together to pull all the slack out.
Make sure that you are not shifting your weight forward onto your toes and instead try to keep your weight in the center of your foot so that your shoulders are in line with your hands.
Also, concentrate on keeping your chest and your hips up before beginning the lift, then begin lifting the weight up but don’t pull with your lower back instead lift up by squeezing your abs driving your feet into the ground and hinder your hips forward until you are standing upright.
Once you are standing upright don’t lean any further back to avoid hyperextending your spine then slowly lower back down while maintaining a neutral spine until the dumbbells are almost at the ground and from there repeat for reps.
#5. THE PULLOVER:
Pullover also works your chest as well but the way I am gonna show you how to do it will focus more on the lats rather than the chest.
If you are able to use a heavyweight I recommend that you set exercise up in a way that will allow you to lay perpendicular to the bench, this is gonna help you a lot if you are using a heavy dumbbell you will be able to drop your hips down to counter the weight.
However, if you are using a lighter dumbbell you can position yourself parallel with the bench instead, either way, place the dumbbell on the side of the bench slide down and lay back until your upper back is on the bench and grab the dumbbell with both hands.
By forming an over laughing triangle position between your thumbs and your fingers in this position both hands will be holding the plates at one end of the dumbbell and the bar in the middle of the dumbbell will be sitting in between the webbing of your fingers.
Do not grip by clenching your hands together or by stacking one fist on top of the other these are both incorrect hand placements, from there bring the dumbbell over your chest with your arms extended and with a slight bend in your elbows.
Drop your hips down to counter bounce the weight take a deep breath and lower the weight above and behind your head towards the ground in an arc-like motion until you feel a nice stretch in your chest and in your lats.
Then return the weight back up towards the starting position by consternating on raising your elbows up towards your chest but don’t bring the dumbbell all the way back up in line with your chest because that’s when you shift the more of the tension from your lats to your chest instead stop right before.
When the dumbbell is in line with the top of your head and repeats reps within that shorter range of motion to help keep the tension on the lats.
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