Top 7 Back Exercise With Dumbbells

If you're someone who can't lift heavy weights or struggle with backpain, then these back exercises are just what you need. Working out the back makes your posture better and your back stronger. And this can be achieved though back exercise with dumbbells.

The morning exercise is one of the basics but important workout for back exercises.

Exercising the back reduces stiffness by keeping the connective fibers of ligaments and tendons flexible. It is usually done by using the barbell but you can also do this by using the dumbbells. Also while you are at it, don't forget those triceps, working on back and triceps would make your upper body more strong and muscular.

Let's take revenge at body training for back exercise with dumbbells. 

1) Reverse Fly

The reverse fly is a resistance exercise that targets the rear shoulders and major muscles of the upper back. All you need is a pair of dumbbells.

Reverse fly good for:-

• Target the rear shoulders and upper back muscle.
• Improve poor posture.
• Improves balance.
• Helps in functional fitness

 

 

2) Bent-Over Row

The bent over dumbbell row is widely considered to be one of the best muscle building exercises for the back and also for the shoulders. It works both areas well and has been known to improve overall strength and also build muscle.

Bent-Over Row good for:-

• Improves upper body and core strength.
• Helps in burning fat.
• Prevents back pain problems
• Increase grip and stability in the body.

 

 

 

3) Shrugs

Shrugs are a popular choice of exercise for strengthening your shoulder muscles and upper arms too. The main muscles that shoulder shrugs target are the trapezius muscles.

Shrugs good for:-

• Improves posture.
• Isolation of traps.
• Strength and size gains

 

4) Incline Bench Row

The incline bench two arm dumbbell row is a variation of the bent over dumbbell row used to strengthen and build the muscles of the back.By supporting your chest on an incline bench allows you to better isolate the target muscle group at back. 

Incline Bench Row good for:-

• Build upper-back size and strength
• Works on biceps and rear shoulders.
• Target lower lats 

 

 

 

 

5) Good morning

It is a lower back-targeting exercise, good mornings get their name because the movement mirrors bowing as a way to say hello. This exercise is more advanced, to ensure that you have the movement pattern correct.

Good Morning good for:-

• Good morning is good for posterior chain as it is essential for athletic performance. For example sprinting, jumping.
• For a more stable lower back
• As it require an enormous amount of hip drive, which leads to healthier glutes.

 

 6) Renegade dumbbell row

This exercise a simple yet challenging move. It hits the back, shoulders, triceps and biceps. Renegade row is an advanced row variation by holding your body in plank position with one hand while lifting dumbbell with other hand.

Renegade dumbbell row good for:-

• It is effective as this exercise utilize full body engagement.
• It takes all the benefits of plank i.e core strength and stabilization.
• Helps in unilateral balance.

7) Lateral Pullovers

Last but not the least, this is one of the best back exercise with dumbbell, which benefits your triceps and back muscles.

Lateral pullovers good for:-

• Build upper body strength in your shoulder and back.
• Increase flexibility in the chest and upper body.
• Test many stabilizer muscles throughout your body.

Strengthening your back has so many benefits, the most important being to help you live everyday life in an easier way. If you have a history of back problems, the above blog explains it all :)

If you are looking to buy quality dumbbells for your home or gym workout please head over to our Nfinity Dumbbells Shop Page.