Benefits: This basic floor move targets the muscles linking the upper and lower body, strengthening the erector spinae and QL. The main muscle group that this exercise will target is the quadriceps of the thighs and the glutes in your hips and butt. These exercises are applicable to both men and women, and the weight can be adjusted for all body types. It is, except it can also be one of the best accessory chest exercises if you implement a couple of tweaks. Keeping your spine in a neutral position. Maybe "Back Day" just doesn't have the same ring to it as Leg Day or Butt Day --- but seriously, it really seems like our back muscles get no love. With one dumbbell in each hand, keep your arms locked directly above your chest for the starting position. Start by lying on your back with your legs out straight. Single-arm dumbbell rows use a similar movement to seated cable rows but allow you to work one side at a time. Consider adding one or two of these lower back exercises to your workouts two to three times a week. Deadlift, also hits your lower back, glutes, hams and quads, but in this case, we need to keep our focus only on lower back. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face. Deadlift is an amazing exercise for your lower back and it is always a good idea to build the base first. We’ll do four sets of 7 exercises, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment. Traps & Levator Scapulae. A dumbbell pullover? I’m sharing here a sample of one-week beginners dumbbell workout routine. See a doctor if it's getting serious. Inhale as you slowly lower yourself back down to the ground. Do these 10 exercises anywhere to … Dumbbell front squats: Hold dumbbells in front of your chest and send hips back and down into a seated position. This 30-minute dumbbell workout to build your back is designed as a circuit workout. Swimmer. The dumbbell deadlift is arguably the most effective back exercise for every gym-goer today. To do the exercise, begin with your feet underneath your hips. Other Exercises To Use: In order to make a full and well structured lower back exercise program you can include the dumbbell stiff leg deadlift with Romanian Deadlifts using a barbell along with exercises like Supermans and Hyperextensions. 1. They only require a single dumbbell, and they directly target all of the muscles of the abdominal wall and lower back. Dumbbell deadlifts work out the lower back, glutes, and hamstrings. Keeping your body as still as possible, bring one dumbbell toward your shoulder and lower it back down, then repeat on the other side. Dumbbell Renegade Rows This exercise group helps to work out your back whilst giving your abs a tough time. Reverse arms after 6-8 reps. Dumbbell fly- 3 x 6-8 reps . We also have a page which specifically targets lower back exercises without equipment so be sure to add those workouts to your routine for best results. It’s recommended that you commence with your weaker side when doing unilateral exercises. Keep your abs and butt tight to prevent your hips from rocking. So, yes, it could be hurting your back. This is useful for identifying and fixing left-to-right strength imbalances. Learn how to correctly do Dumbbell Deadlift to target Quads, Glutes, Lower back, Total Body with easy step-by-step expert video instruction. An alternative for this exercise is performing plank with bicep curls. 1. While you are using your arm muscles, such as the biceps and triceps, you are also using your lower back muscles to support yourself while standing up. Exercises to try For each exercise, do 1 to 3 sets of 8 to 15 repetitions. Lean forward, then bend your knees and hips to lower the dumbbells down to your ankles and return to initial position after a short pause. They work the large muscles in the quads, glutes, and lower back. Deadlifts are great for your entire body—I’m a huge fan (can’t you tell?). These dumbbell back exercises target the lats, rear deltoids, rhomboids, and erector spinae muscles. Weekly Dumbbell Exercise Routine DAY 1: Squat- 10 reps x 3 sets; Lunges-8 reps x 3 sets; Dumbbell Press – 10 reps x 3 sets Here’s how to execute a dumbbell bench press: Lie back on a bench and hold a dumbbell in each hand Dumbbell exercises for legs target the upper, lower and inner thigh muscles as well as the calf muscles (calves). Directions: Hold a dumbbell in each hand and hinge at the waist, stopping when your upper body forms a … But don’t screw around with this exercise. The key concept to follow with dumbbell exercises, like all exercises, is to squeeze at the top of the movement. Inhale to slowly lower your arm back down towards the floor. Turn your right palm to face forward. 2. In this section, we’ll look at the best dumbbell exercises for your back, muscle by muscle. Your belly should stay tight and flat. Dumbbell Squat. Lean forward with your hips inclining at a 45-degree angle. Let's change that, shall we? Strong traps keep your shoulders and shoulder blades in proper alignment. Pause briefly at the top. Deadlifts are a double-edged sword. So, we will train the lower back first. Rest only briefly (about a minute or so) between circuits. Browse through the various dumbbell exercises for the leg muscles below: Squat Reverse Lunge Stationary Lunge Side Lunge Dumbbell Swing Through Stiff Legged Dead Lift Toe Raise One Legged Toe Raise Seated One Legged Toe Raise […] If you have a bad low back, use caution with this exercise. This hits your whole back, making them great exercises to get rid of lower back fat! Top 5 dumbbell exercises for back: Deadlift. Six of the best exercises to sculpt and tone your back - all with just a pair of dumbbells. From goblet squats to lunges and deadlifts we are going to work the entire lower body in this dumbbell leg workout. Incline; Seated Shoulder External Rotation; Upright Shoulder External Rotation. Pull your right elbow back to do a row, raising the dumbbell toward your chest and keeping your elbow close to your torso. Front squats are a foundational movement for nearly every other lower body exercise. Dumbbell Front Squat. 6. With your arm raised back so that it is about parallel to the ground, kick back your arm holding the dumbbell until your arm locks at the elbow. Lie on your back with knees bent and hold one dumbbell at your chest. Caution: Always ensure that the dumbbell used for this exercise is secure. They can build extreme amounts of lower back strength, no doubt about it, but they can also cripple you for life. If this is done for too long, this can cause lower back problems. Get into a plank position with a dumbbell under each hand. Hold on to a dumbbell with each hand and stand straight. With a straight right arm, exhale and sweep the dumbbell back alongside your body and up, squeezing your lats and shoulder blades at the top. Exhale and tighten your core, then slowly begin to roll your shoulders off the ground while your lower back remains grounded. This will ensure the muscles you are targeting remain active and engaged. There is little doubt that legs day is the toughest and most grueling workout session of the week. Maintain a neutral spine throughout and avoid collapsing forward as … A more lower back-friendly exercise than barbell bent-over rows; 4. Have the dumbbell in one hand with your arm placed at 45-degrees to your body; your other arm should be out wide (palm down) for added stability. First, don’t lower the dumbbell all the way down past your head; you don’t need this in the chest pullover version. Here are the best dumbbell exercises for your back -- and a great back workout that puts them all together. Hold a high plank with your hands holding a dumbbell each. If necessary, you can change, modify or create your own routine according to your plan. Start by laying flat down on a bench. Squats are a simple movement which trains your entire lower body to … That is if you’re bold enough to treat the muscles of your lower body as seriously as those above the waist. Isn’t that a back exercise? The dumbbell lunge is a great exercise to work out your lower body. In your workout: Do bent-over rows toward the start of your back workout for heavy sets in lower rep ranges, about 6-8 or 8-10.The Smith version is a suitable substitute; it locks you in the vertical plane, but your body has to be in just the right position relative to the bar. Dumbbell Exercises Routine For Beginners . At-home or in the gym, this effective "Dumbbell Back Workout" will improve your back definition. No dumbbell back workout would be complete without an exercise that strengthens the lower back. with Support; Lever (plate loaded) Shoulder External Rotation; Lever (selectorized) Shoulder External Rotation; Upright Shoulder External Rotation; See General Back for basic exercises. Slightly bend your knees. Best Lower Back Dumbbell Exercises Dumbbell Deadlift. Perform 12 reps. To perform this exercise, you need one dumbbell. Dumbbell Lying Shoulder External Rotation. Single arm dumbbell rows. The Bench Reverse Hyper is an exercise that becomes even more useful for the low back if you are able to add a little weight to it. These can be done in just a few feet of space in any part of the house. 10 Exercises to Strengthen and Protect Lower Back Muscles. This is a repetition-based dumbbell leg workout, featuring six lower body exercises for strong, lean legs. Read on to learn some key dumbbell exercises to try, their benefits, and the importance of working your whole body. 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