Strengthen your back with five dumbbell back exercises.
Includes information on how to use dumbbells to exercise the back, along with best practices.
But what about the back?
Dumbbells are also easier on your joints due to the nature of their ability to move freely.
Best of all, dumbbells are affordable and easily accessible.
Your back should be flat and engaged, Reams says.
…
Pull your elbows behind your spine, trying to touch them at the back.
This is impossible to do, but the purpose is to try.
You should feel a squeeze in your sides.
Do eight to 10 reps.
Renegade rows
Think of renegade rows likepush-up rows.
Youll start on the ground in a high plank position with a dumbbell in each hand.
You will feel the engagement all over your backside, but the main focus is the lat area.
Then return to the starting position and repeat on the other side.
To do the exercise, begin with your feet underneath your hips.
Hold your dumbbells in front of your thighs with your palms down, Nagel says.
…
Then raise your body and return to a standing position.
Rear back fly
A rear back fly is excellent for working out the major upper back muscles.
Next, push your hips back until your upper body is about 45 degrees from the floor.
confirm you keep your shoulders down away from your ears.
you could make this a unilateral movement by using only one dumbbell.
What is The Missionary Sex Position?
Move through these movements slowly while breathing deeply.
(Heres more about the cat/cow stretch.)
Raise your arms and legs off the ground at the same time.
Bird dog
For the bird dog exercise, start in a tabletop position as with cat/cow.
Keep your back flat.
Extend one arm in front of you while extending the opposite leg behind you, Nagel says.
Return to the starting position and repeat on the other side.
Then start with light weights and work your way up as you get stronger.
Implement rest days
When lifting weights, scheduling rest days are essential.
Take about two days between working the same muscle groups, Nagel says.
And dont forget to add in active recovery such asmyofascial releaseor massage if your budget allows.
Keeping your back muscles strong and limber goes a long way for your back health.
And as the back goes, the rest of the body goes.
…
Got it, you’ve been added to our email list.
