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No Equipment - Full Back Workouts With Dumbbells Only

No Equipment - Full Back Workouts With Dumbbells Only

The back is the most challenging complex of muscles to effectively train, and thus develop. But if you can get over the mental block that you can’t see your back muscles while lifting, and learn to make an intense connection with them, then you should be able to successfully ignite hypertrophy in your back. This dumbbell workout to build back muscle will help you do that.

When creating a back workout, you have to consider a lot of muscles: lats, teres major and minor, rhomboid major and minor, posterior deltoid heads, mid/upper traps, and spinal erectors. Training such a huge diversity of muscles requires several different types of movements, planes of pull, and grips. And while it’s certainly cool to have a wide, V-cut back, or achieve that thick-as-a-building look, you’ll need to combine wicked width, thorough thickness, and sensational separation to really drop jaws when you take your shirt off.

That’s our goal here. Prepare yourself—it won’t be easy. This workout is quick, but it’s balls-to-the-wall intense, and it’ll address every inch of muscle on your back.

1. Dumbbell bent-over row

Dumbbell bent-over row

Two-handed rows are usually done with a barbell. While that exercise certainly works, there is a disadvantage; you can only pull the bar back until it touches your body.

Using dumbbells means you can row with a larger range of motion, which may increase muscle activation. Also, using dumbbells ensures that you work both arms equally.

Do 3 sets of 15 repetitions

2. Dumbbell single-arm row

Dumbbell single-arm row

Single-arm dumbbell rows are a classic back builder. Using one arm to support your upper body, you are free to focus on working your back in relative comfort and safety. As an added advantage, you only need one dumbbell for this exercise.

Do 3 sets of 15 repetitions

3. Dumbbell Deadlift

Dumbbell Deadlift

How to Do Dumbbell Deadlifts

Hold a dumbbell in each hand, and stand with your feet about hip-width apart.
Inhale and lightly brace your core.

Lower the dumbbells close to the floor, by leaning forward and bending your knees.
Reverse the movement, and return to a standing position. Exhale on the way up.

Do 4 sets of 10 repetitions

4-Dumbbell Shrug

Dumbbell Shrug

Dumbbell shrugs work your upper traps. While some people train their traps with their shoulders, they’re actually more of a back muscle. You can do shrugs using a barbell, but dumbbells can be every bit as effective.

There is no need to roll your shoulders when doing shrugs; just focus on moving up and down. Rolling your shoulders just increases joint wear and tear and doesn’t make this exercise any more effective.

Do 3-4 sets of 6-8 repetitions

5- Dumbbell reverse fly

Dumbbell reverse fly

Reverse flyes are a great exercise for better posture. Working your posterior deltoids, middle traps, and rhomboids, it can help pull your shoulders back and undo some of the effects of hunching forward over a computer keyboard all day. It’s also good for your general shoulder health.

Reps and sets: 5 x 12-15 reps