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10 Ways to Your Back Workouts with Dumbbells at Home

By Jason
February 18, 2023
7 minutes

The limitedness of equipment is why many have wholly abandoned at-home workouts. But it’s not impossible to get a healthy and perfect shape, especially with your back and chest, if you’ve only got a pair of dumbbells.

Dumbbells are an excellent choice for people who want to work out in the comfort of their homes or who have restricted access to training equipment. With it, you can improve strength, muscular definition, and equilibrium in the upper body by regularly training the right way.

When working the back with dumbbells at home, it is crucial to pay attention to the proper forms and techniques. You’ll find a detailed explanation of 10 of the best dumbbell workouts for your back below.

Single-Arm Row

Single-Arm Row

  • Keep your feet hip-width apart and your right arm by your side as you grip a moderate-weight dumbbell in your hand. Put your left hand on your left quad while you move your left foot forward about two feet. To begin, let’s assume this setting.

  • Hinge forward at the hips; butt pushed back, core engaged; bend the left knee; watch for a rounding of the shoulders; repeat on the other side. How far you can stoop depends on how flexible your hips and hamstrings are. Try fixing your eyes on the floor just in front of your feet to ease the strain on your neck.

  • With this position, pull the weight up to your chest while keeping your elbows close to your body and squeezing your shoulder blades for two seconds at the top of the movement. As you pull the weight toward your chest, your elbow should travel behind your back.

  • In a controlled manner, reduce the load by extending your arms toward the floor.

Renegade Row

Renegade Row

  • Get a high plank position by placing a dumbbell in each hand on the floor, keeping your shoulders directly above your wrists, your core and glutes engaged, and your legs extended behind you wider than hip-width apart (this will aid with stability). Assume this as your initial starting point.

  • To perform a row, pull your right elbow back while maintaining your elbow close to your torso. Raise the dumbbell to your chest and hold it there. Holding in your stomach and buttocks will help keep your hips from swaying.

  • Bring the bar back down to its initial height. Transfer your focus to your left arm and repeat the process.

Pullover

Pullover

  • Position a dumbbell in front of you while lying on a mat. Take the load with both hands, pull it to your chest, and lie face up. Your feet should be about hip-width apart.

  • You should grasp either end of the dumbbell firmly in your hands. If your dumbbell is more extensive, you may feel more secure holding it vertically with both hands around one end. Keep your arms straight and raise them high above your chest.

  • Gently lower the dumbbell until it touches the floor over your head.

  • Reverse the motion to return the weight to the beginning position, focusing on using your core muscles to accomplish the movement.

Single-Arm Row in Plank

Single-Arm Row in Plank

  • With your feet hip-width apart and your left hand carrying a dumbbell, stand with your back to a bench, concrete box/step, or chair.

  • Go down on the bench with your upper body and put your right palm flat. The best place to rest your palm is just below your shoulder.

  • Stretch your legs straight behind you, planting your toes and lifting your heels off the ground. You can perform this on the floor instead of a bench.

  • Contract your abs, hold your breath, and keep your back as straight as possible. Do not look up from the bench. Your entire body will be tilted slightly. From here, progress can be made.

  • To do a row, draw the weight toward your left chest, keeping your elbow close to your body and squeezing your shoulder blades for two seconds at the top of the exercise.

  • Reverse the motion to return to the original position gradually. Do all of your reps on one side, then swap.

Bent-Over Row

Bent-Over Row

  • Position your feet so that your hips are slightly apart and your arms are at your sides, holding a dumbbell in each hand.

  • A strong core allows you to tilt forward at the hips and push your butt back. It’s important to keep your knees bent and your back straight. How far you can stoop depends on the range of motion of your hips and the strength of your hamstrings.

  • For a relaxed neck, look a few inches in front of your feet.

  • To do a row, bring the weights up to your chest while keeping your elbows tight to your sides and holding a tense shrug of the shoulders for two seconds at the movement’s peak. By bringing the weight toward your chest, your elbows should travel behind your back.

  • Extend your arms toward the floor and descend the weights slowly.

Bench-Supported Single-Arm Row

Bench-Supported Single-Arm Row

  • Place a bench, chair, trunk, or stable elevated surface in front of you and stand with your feet slightly apart (hip-width apart is ideal). Keep your right arm by your side and your hand on a dumbbell.

  • Hinge forward at the hips, push your butt back, and keep a slight bend in both knees while keeping your shoulders back and down. How far you can stoop depends on the range of motion of your hips and the strength of your hamstrings. Put your open palm (left) down on the bench.

  • For a relaxed neck, look a few inches in front of your feet. From here, progress can be made.

  • Activate your back muscles by pulling the weight up to your chest, and compress your shoulder blade at the top of the exercise to strengthen your upper back.

  • Lower the weight by extending your arm toward the floor slowly until you are back where you started. When you begin to lower the weight, your non-working shoulder needs to maintain level.

Reverse Fly

Reverse Fly

  • With a weight in each hand, stand with your feet hip-width apart, arms by your sides, palms facing in, and elbows slightly bent.

  • To maintain a solid abdominal muscle contraction, lean forward at the hips, push your butt back, and bend your knees just a bit so that your back is parallel to the floor. You may not be able to turn that far over because of limitations in hip mobility and hamstring flexibility. Maintain a neutral neck posture by fixing your eyes a few inches in front of your feet.

  • Raise your arms to the sides until they align with your shoulders while maintaining a flat back, a tight core, and bent elbows. It would be best to pause and slowly bring your arms back to the beginning position.

Kickstand Deadlift

Kickstand Deadlift

  • Spread your feet about shoulder-width apart and grab a dumbbell in each hand.

  • Stagger your stance by putting one foot behind the other with the heel raised (as in the image above). To strengthen your front leg, you will perform various exercises.

  • For a more squatting posture, hinge at the hips. Keep your back straight and your butt pushed further back. You want your torso to be nearly perpendicular to the ground.

  • Push through your front heel while engaging your core to stand tall. As you draw up, keep the weights near your shins.

  • Stop at the peak and give your butt a good squeeze.

Romanian Deadlift

Romanian Deadlift

  • Position your feet so that your hips are slightly wider than your knees. Position yourself so that your hands are on your thighs while holding dumbbells.

  • Bend gently at the knees while bending at the hips. Make sure your back is entirely flat by pushing your butt back. The weights should reach your shins, and your torso should be nearly parallel to the floor.

  • Squeeze your abs tight and stand up straight by pushing through your heels. Make sure the weights are touching your shins the whole time.

  • Stop at the peak and give your butt a good squeeze.

Single-Leg Deadlift

Single-Leg Deadlift

  • Put your feet together, and hold a dumbbell in each hand in front of your legs.

  • In this position, you will shift your weight to your left leg, preserve a tiny bend in your left knee, and raise your right leg straight behind your body. You will hinge at the hips to bring your torso parallel to the floor, and you will drop your body weight.

  • Be sure your back is completely straight at all times. At the bottom of the motion, with the weight a few inches above the ground, your body and right leg should be practically parallel to the floor. You may have trouble extending your leg if your hamstrings are tight.

  • Stand up tall by pushing through your left heel while keeping your core braced and bringing the weight back to the starting position. Rejoin your left and right legs at the knees, putting most of your weight on your left foot.

  • Wait a minute and give your butt a good squeeze. One repetition has been completed. When you’ve finished all your reps on one side, switch to the other.

Conclusion

If you’re a newbie to all these, it’s better to start small and gradually increase your limits to what you can accommodate.

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