Good back workout using dumbbells

Get a great back workout using only a set of dumbbells. Perform each exercise 3 sets of 15 reps, resting only 30 seconds.


1. Dumbbell Deadlift


With the dumbbells on the floor, stand close to the dumbbells with your feet a little narrower than shoulder width apart. Bend at the knees and grasp each dumbbell. Get into a squat position. Keep your head up and the dumbbells at your sides. Drive through with your legs as you lift the weights up until you are standing in an upright position with your back locked. Keep the dumbbells close to your body and squat back down, lowering the weights to the starting position. Do not allow muscles to relax before next repetition.


2. Ball Dumbbell Lat Row

Primary Muscle Group: Mid back

Muscle Groups Worked in This Exercise: Deltoideus, Brachialis and Trapezius

Preparation: Begin in a standing position. Grasp the dumbbell with your right hand. Place your left palm on top of the ball with your left leg right beside the ball.

Breathing: Exhale to raise your elbow, inhale to lower.

Execution: Now, take a big step back with your right leg and beNd forward about 45 degrees. Tighten your abs and extend your right arm toward the floor. Exhale and raise your right elbow up towards the ceiling (pull the weeds). Inhale and lower. Repeat on other side.

Comments: This one simulates "pulling weeds" in the garden. It will really firm up that upper back area and for women particularly targets that bunch of flesh right under your bra strap!

3. Dumbbell Bent Over Row

Stand with feet wide, knees slightly bent. Bend over, placing one hand on bench, to position torso approximately parallel to the floor. Hold dumbbell (palm in) with arm perpendicular to the floor. Keep back straight. Squeeze together (retract) shoulder blades while, in a controlled motion, pull dumbbell toward you, bringing elbow up as far as possible while keeping forearm vertical. Contract lat muscle fully without compromising form. While maintaining the controlled motion, return dumbbell to starting position. Do not allow muscles to relax before next repetition.



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