At Home Dumbbell Back Workout – Building Stronger Back

July 5, 2020 Mona No comments exist
at home dumbbell back workout

It’s been a while since I shared a back workout on here so I figured I should do it now. Today is all about making our back stronger and bigger with minimal equipment. All you need are dumbbells and enough space to do a push-up.

I love training upper body (click here to see how I train chest and triceps), especially back and biceps so today I’m sharing one of my favourite at home dumbbell back workout! There’s a short benefits section for each exercise and a detailed explanation on how to do it with attached gifs. Reps and sets are included as well so without further ado let’s get to it!

At Home Dumbbell Back Workout


PUSH-UP ROTATION

Upper Body Workout GIF - Find & Share on GIPHY

How to perform:

Start at the top of a push-up position with your hands planted firmly on the floor, shoulder-width apart. Keeping your arms straight and underneath your shoulders. Pull your belly button towards your spine and tuck your pelvis in to ensure a straight line from your head to your toes and avoid injuries in lower back. Begin lowering down to the floor by bending at the elbows. Use full range of motion to lower yourself down until your chest touches the floor (or as close to the floor as you can go).

Now imagine pushing the floor away from you to lift yourself up to starting position. From here turn onto the outside of your right foot and shift your weight onto your right hand. As you do this bring your left arm up, rotating through the spine and shoulders to come into a side plank position. Come back to starting position, do a push-up then shift onto your left side for a left side plank. Each push-up equals one rep.

REPS: 10

ROMANIAN DEADLIFT

Deadlift GIF - Find & Share on GIPHY

A classic exercise you can’t go wrong with. Romanian deadlift or RDL for short is perfect for developing strength of the posterior chain muscles such as erector spinae, gluteus maximus, hamstrings and adductors. Furthermore, it helps with low back pain by making all of the stated muscles stronger and by increasing your hip mobility and flexibility.

How to perform:

Stand tall with a dumbbell in each hand (palms facing you), keeping your feet shoulder-width apart. Bent your knees slightly so they don’t lock out and begin bending your hips by pushing them back and hinging forward until your torso is nearly parallel to the floor. Ensure your back is straight throughout the whole movement to avoid injury. Lower until you feel the stretch in your hamstrings then slowly straighten back up to starting position. Keep this move slow and controlled for maximum benefits.

REPS: 12

BENT OVER REVERSE FLY

Home Workout GIF - Find & Share on GIPHY

Another great exercise for strengthening posterior muscles. The bent over reverse fly hits your rhomboids, trapezius and lat muscles as well as your posterior delts (rear shoulders). Performing the reverse fly exercise can help improve balance and poor posture. In addition, if you suffer from shoulder and neck pain this exercise is great for reducing pain in those areas.

How to perform:

Holding a dumbbell in each hand stand tall with your feet hip-width apart. From here push your hips back and hinge forward until your torso is almost in line with your hips. Keep your back straight and core engaged by pulling your belly button in towards your spine.

Exhale and lift both arms to the side whilst maintaining a slight bend in the elbows. Squeeze your shoulder blades together at the top on each rep to make it more effective, then lower the dumbbells back toward the ground with control. Repeat for specified amount of reps.

REPS: 12

REVERSE PLANK

Reverse Plank GIF - Find & Share on GIPHY

An often over-looked exercise that is not only great for strengthening your back muscles but your abdominals, glutes and hamstrings as well. If you’re suffering from lower back pain, this exercise (when done properly) can help you ease that pain by strengthening your core muscles and improving spinal stabilization.

How to perform:

Start by sitting on the floor with your legs extended in front of you. Your palms firmly planted on the floor, shoulder-width apart, slightly behind you. From this position press into your palms and through your heels, as if you’re trying to push the floor away from you. Engage your core and lift your hips and torso toward the ceiling while squeezing your glutes.

Your body should be in one straight line from head to toe. Toes are pointed, legs and arms straight, glutes and core engaged and your gaze up to the ceiling. Hold the position for required/desired amount of time then lower back down to the floor.

TIME: 40 seconds

ALTERNATING SINGLE ARM ROW

Home Workout GIF - Find & Share on GIPHY

Second to last exercise of this at home dumbbell back workout puts emphasis on the middle back, lats and rear delts. However, when performing this exercise you’re also engaging the entire back, shoulders and arms. Goal of this exercise is to reach the maximum range of motion rather than simply lifting as heavy as you can so keep that in mind.

How to perform:

Grab a dumbbell in each hand and stand tall with your feet hip-width apart. Engage your core then bend at your hips and knees and lower your torso until it’s almost parallel to the floor. Maintain a natural arch in your lower back and keep your arms straight as you hold the dumbbells (palms facing each other).

Lift one dumbbell up until your elbow is above your torso and squeeze your shoulder blade toward your spine. You should feel this move through your lat. Slowly lower the weight back down then repeat on the other side. Keep alternating sides for specified amount of reps.

REPS: 16 (8 each side)

DUMBBELL PULLOVER

Dumbbell Pullover GIF - Find & Share on GIPHY
Finding the perfect use for shoe bench haha!

One of my favourite upper body exercises is definitely the dumbbell pullover. Primarily because it works two opposing muscle groups at once – your lats and your pecs. So whether you want to grow/strengthen your chest or your back this exercise should be a staple in your workout routine.

Aside from working your lats and pecs, the dumbbell pullover is a great exercise for increasing core strength and stability. The further you go with the dumbbell the harder your core has to work in order to stabilize the spine.

How to perform:

First things first, if you don’t have a bench or a chair you can do this exercise lying flat on the floor. So we begin, lying back flat on a bench/chair/stability ball/floor holding a dumbbell with both hands. Hold it the way it’s most comfortable for you, whether that’s by the bar or plates.

With your feet firmly planted on the ground extend your arms up above you in line with your chest. Keep your back pressed into the surface and begin lowering the dumbbell overhead until your biceps are at your ears. Engage your core, chest and lats to help you bring the weight back up above your chest. Keep repeating for specified amount of reps.

Two notes to keep in mind for this exercise. First, make sure to keep slight bend at the elbows as you’re lowering the weight down and lifting it back up. Second, the biggest key to executing this exercise correctly is to keep your low back in contact with the surface throughout the whole exercise.

REPS: 12

How To Do This Workout?


There are two ways in which you can do this workout. One way is to do it like a circuit, meaning you do exercise after exercise without any rest until you completed all 6 exercises. Rest for 60-90 seconds then repeat 2 or 3 more times for a total of 3 or 4 rounds. Second way of doing this workout is in supersets. This means you’ll have 3 groups of 2 exercises and you complete first two exercises with the said reps for 3 or 4 rounds before moving onto the next group of exercises. Rest up to a minute between rounds.

Hope you enjoyed this workout guys and tI’m curious so tell me in the comments below what is your favourite way of training?

Talk soon,

M, xo

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