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
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
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
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 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
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
