Grab a pair of light-weight dumbbells and stand with feet hip-width apart. Your core should be tight and your glutes should … Dumbbell workouts are old school, but they never go out of style. Press the dumbbells up and away from the chest, keeping the forearms as straight as possible throughout the movement, and stopping before the elbows lock out. In the home workout series of dumbbell exercises, I’m going to share full-body dumbbell exercises for beginners.I’ve already shared multiple posts about dumbbell workout that a beginner can do as well. Sample Back Workout Routine. With that said, be sure to keep your shoulder blades down and squeezing toward each other as you do this exercise, so you know that you’re working your rhomboids. Grab a dumbbell both hands, and bend your knees and hips (make sure, bend about 45 degree angles). As you can see, you will have five back exercises and 3 bicep movements. Why it works Dumbbell training allows you to workout one side of your body at a time, which is great for curing any strength imbalances you’ve developed. Here are seven back exercises you can start with. We also have a page which specifically targets lower back exercises without equipment so be sure to add those workouts to your routine for best results. Using workout 3 your legs and abs. Lean forward and place your one hand and feet in table and dumbbell in other hand. Keep your back straight and core engaged, inhale before lifting. Avoid too much weight and don't forget to switch other side. B. Letting your arms hang down holding the dumbbells in front of you, pull the weight up towards your stomach area. Workout B. Dumbbell Romanian Deadlifts 3 sets of 6-8 reps. 2 minutes rest between sets. Workout 1 each week targets your chest and back. They’re lit up like Christmas trees on crack. Each exercise target different muscles so you can develop perfect back with dumbbells. Back exercises are important for women and contribute to a strong, sculpted back along with great posture. Don't forget to train your other muscles to build a balanced body. Lie with your back on a bench, holding dumbbells directly over your shoulders, arms straight. Adding dumbbells in your HIIT workout not only burn more calories but also help you gain muscles. This also improves balance and posture as it strengthens the supporting muscles of your body. Reverse fly: 8-10 reps. The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as possible. Raise dumbbell slow and straight up pause for one second and lower your hand pause again for one second. Bowflex SelectTech 552 Adjustable Dumbbells This at-home back exercise proves that you don't need huge weights to make some huge strength gains.. A. In your workout: You don't need more than a single reverse-grip movement in your routine. Back exercises are important for women and contribute to a strong, sculpted back along with great posture. 5 Day Dumbbell Workout Split Overview. Here are 3 more tips on how you can make your workouts at home more effective. Now, dumbbells come in two forms, fixed weight and adjustable weight. They give the full range of dumbbells you would ever need at home in a compact, space efficient design. The workout routine proposed below has for objective the strengthening of your back muscles. How to Build Bigger Arms - Biceps and Triceps Size, How to Build Bigger Chest Muscles (pecs) Fast | Best Tips, Copyright @ 2019-2020 by rauness. But it is possible to get in a killer full back workout that focuses on building strength, power, and muscle growth with only dumbbells! Instructions: Bent over row is used for building back muscles; they also work on your shoulder as well. While you might recognise this one as a popular kettlebell exercises, the one arm swing is easily replicated with a dumbbell. Trust us, your back will show the results. At-home or in the gym, this effective "Dumbbell Back Workout" will improve your back definition. Adjustable Dumbbell Home Training Routine If for some reason you cannot get a gym membership, then you can do the following. How to Make Your Chest and Back Workouts More Effective. Do it about midway through your workout, after your heavy overhand pulls. Inhale when you lower and exhale when you lift the dumbbell. On back day, dumbbells are many times only picked up for accessory lifts. That’s because growing your back muscles consider your lats, rhomboids, and traps help improve muscle irregularities and pose, and it’s relatively easy to work on your back at home. Straight-Arm Pulldown (Prime) Sets: 3 Reps: 15–20. Exhale … Now lift both dumbbells straight up slow and controlled motion, lower the dumbbells and repeat. In this post I will show you all the best dumbbell bicep exercises that you can do at home. This workout is intense, so you will get the best results if you supplement with creatine and protein. Six of the best exercises to sculpt and tone your back - all with just a pair of dumbbells. Breakdown is 5 exercises, performed for 2 sets each and 15 reps per set. See our complete guide to this movement HERE. Workout 4 your shoulders. Back Workout With Dumbbells At Home, If you consider sweating on your upper portion of your home’s body, a dumbbell back workout is an absolute thing to add to your day-to-day life. I’ll also give you a workout routine that you can do at home (in addition, there’s a video version of this exact workout below!). The following workout is designed for those who only have access to a set of dumbbells. Your back is comprised of the lower back, the lats (latimus dorsi) and well as the trapezius, which is located in your upper back and this quick routine makes sure to target them all. The body-part workouts have been selected to help you add muscle mass and transform your torso as quickly as possible. If you are on a cutting phase and would like to maximize your fat loss you can follow up your chest and back workout routine with a short session of cardio. Biceps Workout With Dumbbells at Home. They are presented here to highlight how effective working out with dumbbell exercises can be. Bicep Dumbbell Exercises Complete Routine Without Going To Gym. You don’t need a long routine to really work the back of your arms. One-Arm Dumbbell Row (Perform) Sets: 3 Reps: 8–10 (each side) You can pick whichever one you like best. Learn how to build mass and find beginner routines for cutting. Bicep workouts are essential for almost every move in the weight room.And if you’re like most lifters, you know there’s nothing better than a solid dumbbell workout—especially one you can do in half an hour or less.. Sure, advocates of functional movement training tend to stress that bicep workouts could be better spent on compound moves that hit more areas at once. 5 Day Dumbbell Workout Split Overview. Here is the list of how many reps and sets you should do each exercise to build bigger and stronger back: Dumbbell Row: 12-15 Repetitions; Dumbbell bent over row: 12-15 reps. You can do this exercise at home to strengthen your back. The following workout is designed for those who only have access to a set of dumbbells. Grab a dumbbell both hands, and bend your knees and hips (make sure, bend about 45 degree angles). Back Workouts With Dumbbells At Home. Sample Back Workout Routine. This tricep workout with dumbbells can be used as a finisher and takes just seven minutes. This is a super back workout for you all to try at home as part of your weekly routine. Exhale while lifting and inhale when you lower the dumbbell. The workout can be performed for up to 12 weeks. How to: Grab a dumbbell in one hand and bend forward at your hips, resting your other hand on a stable surface. You can mix and match exercises to hit specific muscle groups, building quality size and strength, and you can get a wonderful full-body pump. At-home or in the gym, this effective "Dumbbell Back Workout" will improve your back definition. 10 Minute BACK WORKOUT with Dumbbells for Women Over 50 to Lose Back Fat and Eliminate Bra Bulge. Here is the list of how many reps and sets you should do each exercise to build bigger and stronger back: How many sets and days per week: you can do this back workout 2-3 sets and 2 times a week. If you’re worried about all those tricks, the good news is Supreme Jack, you don’t need to do any of this to make a powerful back. Bicep Dumbbell Exercises Complete Routine Without Going To Gym. After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. Workout 1 each week targets your chest and back. You just need a pair of dumbbells and may be an exercise bench. Strengthen and tone the muscles in your back in the area where your bra strap sits. Bend your torso; keep the back straight, tight core with slight knee bend. To chisel a shapely, strong back, I recommend that you include following dumbbell exercises in your back workout … Instructions: Another exercise that strengthen the upper back muscles, especially the rhomboids and shoulders. Exercises for beginners, seniors & women over 50! If you’re worried about all those tricks, the good news is Supreme Jack, you don’t need to do any of this to make a powerful back. In the past I’ve used the Bowflex SelectTech Adjustable weights. It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting.. Looking to add muscle mass? Triset A (Chest/Back/Abs): In addition to your shoulder muscles, it also works the leg muscles. It’s perfect for those who work out at home, travel and are on the road a lot, or beginners who are new to weight lifting.. All you need is a small space and a pair of dumbbells. In your workout: You don't need more than a single reverse-grip movement in your routine. The exercises that will be performed are: 1) Dumbbell Dead Lift 2) One Arm Dumbbell Rows 3) Dumbbell Pull Over 4) Dumbbell Shrugs. – Read here for: Lower Back Exercises With Dumbbell. Do only one back-and-biceps workout per week. Strengthen and tone the muscles in your back in the area where your bra strap sits. At any point in your back workout, don't be afraid to throw on some wrist straps. Bend your knees and hips; keep the dumbbell close to your body. Back exercises with dumbbells are a good option for those who want to build bigger back at home. Alright, let’s get back to our dumbbell workout for back. If you do decide to incorporate a back workout with dumbbells at home, I would suggest grabbing a nice adjustable dumbbell set. Instructions: This exercise works on your entire body and good for your lower as well as lower body development. That’s because growing your back muscles consider your lats, rhomboids, and traps help improve muscle irregularities and pose, and it’s relatively easy to work on your back at home. Workout for Back with Dumbbells. Go to plank position and place your hands on dumbbells. Raise your both arms to horizontal direction until reaching the height of your shoulders. In this article you’ll find two upper- and two lower-back workouts to add to your routine. Back and biceps can be trained at home with dumbbells, bands or pull up bars. Holding the weight firmly, slowly extend your arms behind your head until you feel a stretch in your lats. This dumbbell back workout is one in which will hit the back with 4 dumbbell exercises. Below you will found the advanced back and bicep workout routine for muscle mass. You'll only need access to dumbbells in order to go down the list of exercises and preferably access to a … Deadlifts: 3-4 sets of 6-8 reps Pull-Ups: 3-4 sets of 6-10 reps Chest-Supported Row: 3-4 sets of 10-12 reps Lat Pulldowns: 3-4 sets of 10-12 reps The beauty of dumbbells is that they yield tangible results out of simple routines. Best Dumbbells for a Home Workout. Many guys who’re in the dumbbells only boat fall victim to paralysis by analysis, and instead of working with what they do have (dumbbells and their mental intensity) they fret over what they don’t have and end up doing nothing.Don’t be one of those guys. Begin with standing at normal width feet position and grab dumbbell in both hand. All you need is a few dumbbells at home in order to get an effective, full-body workout. Now, you see ‘20-Rep Back Workout‘ in the title. This area can be particularly annoying because wearing a bra can accentuate rolls of fat in this area. Hello everyone! You can perform complete bicep workout with dumbbells at home. In the past I’ve used the Bowflex SelectTech Adjustable weights. This barebones barbell workout routine will thicken you front to back and widen you side to side. Workout 4 your shoulders. Here are 17 back workouts to try at home or at the gym. Download the.pdf for this Mainly, that’s because they offer tons of variety and convenience. 10-20 direct sets per week for the back. One of the main, benefits of a good bicep workout with dumbbells is the fact that you don’t need a gym to boost the bicep. Start with lighter dumbbells before moving on to heavier ones. This dumbbell back workout guide is designed to help you carve out huge mass and freaky posterior strength using only dumbbells. Using only dumbbells and barbells, this workout hits each muscle group hard once a week over a 5 day schedule. Muscles used: Trapezius, lower back, rhomboids, gluteus and Hamstrings. Return to the starting position. A1 Deadlift / DB Deadlift x15 x12 x10 x8 You don’t need a gym membership to build muscle and strength. Back and Biceps Workout. The dumbbell upright row strengthens and stabilizes the upper back and shoulders while also challenging the triceps. Build Your List of Dumbbell Exercises Hold the dumbbells in front of your thighs with palms facing you. Standing Dumbbell Rows Rowing exercises target your rhomboids, which are muscles that keep your shoulder blades flat down your back. You can make your back muscles strong with the help of some dumbbells only and with some of the rowing techniques. This is a great routine for both men and women. Deadlifts: 3-4 sets of 6-8 reps Pull-Ups: 3-4 sets of 6-10 reps Chest-Supported Row: 3-4 sets of 10-12 reps Lat Pulldowns: 3-4 sets of 10-12 reps Sit back on a bench and push the bell above your chest. 2. Be sure to pay attention to your form to avoid injury. Workout for Back with Dumbbells. All backed by advice from PT Ollie Frost and MH fitness director Ebenezer Samuel Back Workouts With Dumbbells At Home. But these aren’t going to be normal reps. Exercises for beginners, seniors & women over 50! For proof, look no further than the mighty one-arm swing. Full Back Workout with Dumbbells Only: 7 Exercises Weighted Pull-Up Dumbbell Pendlay Row Dumbbell Pullover Note: use light weight dumbbell to avoid injury while doing this exercise. If you do decide to incorporate a back workout with dumbbells at home, I would suggest grabbing a nice adjustable dumbbell set. At Home Back Workout | Dumbbells. It will also increase your physical attractiveness. If you’d like to go through an entire dumbbell workout routine that you can do at home, read my post: Muscle Building Workout at Home with Dumbbells. And since we’re using a schedule that allows us to train each body part twice per week, it means we’ll be aiming for 5-10 sets for the back in each workout, and 2-5 sets for the biceps in each workout. It’s what every back workout should start with. A chest-and-back superset workout also lets you move challenging weights; ... then press the dumbbells back up. Beginner Back and Biceps Workout (Option A) 1. Keep your back straight and core engaged, inhale before lifting. The pullover hits your pecs and lats hard. Back Exercises with Dumbbells Workout Routine. You can always rotate between exercises but, in my opinion, this is the best back and bicep workout for gaining mass. This exercise is good for improving strength and muscles size. How Lie chest-down on the bench holding light dumbbells. You can perform complete bicep workout with dumbbells at home. Stand up with your feet shoulder-width apart, grab dumbbell on your both hand. Muscles used: Back, shoulder, chest, core and triceps. Bent knee dead lift: 12-15 reps. Push-up dumbbell row: 10-12 reps. So to wrap this all up, here’s a sample back workout you can do using the 5 exercises I discussed. Muscles used: Back, shoulders, and triceps. However, advanced trainees should be able to handle additional back training during the week. Maybe this is the right workout for you. For instance, if you were performing jumping jacks at 80 per cent of your maximum heart, but after holding dumbbells you won’t be able to perform at that intensity. This area can be particularly annoying because wearing a bra can accentuate rolls of fat in this area. Learn how to build mass and find beginner routines for cutting. 10 Minute BACK WORKOUT with Dumbbells for Women Over 50 to Lose Back Fat and Eliminate Bra Bulge. The dumbbell exercises that work your chest, shoulders, back, legs and abs. Lift yourself up to complete a rep and repeat. Now let’s figure out which exercises to do. These dumbbell workouts will help your back stay in top condition. You'll only need access to dumbbells in order to go down the list of exercises and preferably access to a flat bench as well. At any point in your back workout, don't be afraid to throw on some wrist straps. But here are the important tips to follow before starting your workout to avoid any kind of injury and get maximum benefits from this workout. Do it about midway through your workout, after your heavy overhand pulls. But I’ve decided to make a separate article where I can include beginners dumbbell workout for each muscle group and dumbbell workout routine for beginners. But weighted HIIT workouts are less intense than the usual HIIT exercises. Back Workout With Dumbbells At Home, If you consider sweating on your upper portion of your home’s body, a dumbbell back workout is an absolute thing to add to your day-to-day life. Instructions: Another full body exercise which is good for improving your overall upper body strength, size and development. Take a slight bend in knees, shift hips back, and lower torso until it's parallel to the floor. 1. Notes: This was barbell squats in the original routine, so in this workout, we’re simply replacing it with a dumbbell squat variation. C. Bring weights together and turn palms to face forward. All the equipment that you will need is a good pair of adjustable dumbbells that can be purchased anywhere. Lunge and bent row This hybrid move primarily tones your glutes and hamstrings, along with your upper back. If you don't have a table then you can use couch for placing your hand and feet. In this post, you’re going to learn how to build your back at home with light dumbbells. Building-Muscle101.com is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn fees by advertising and linking to Amazon.com. Back and biceps can be trained at home with dumbbells, bands or pull up bars. It can be performed as a complete workout program for up to 8 weeks. This tricep workout with dumbbells can be used as a finisher and takes just seven minutes. You can work your back with two dumbbells on their own or incorporate a bench to add versatility to your routine. Instructions: It is the effective back exercise, because it is good for strength and hypertrophy. Lower your body slowly as you do in squats while keeping the back straight. When doing standard dumbbell rows, it's easy to wind up letting your torso rock back and forth, creating momentum instead of moving the weight … After 12 weeks, you may want to consider increasing the volume within the workout, the weight of the dumbbells you are using, or look into facilities that offer more of a variety of weighted equipment. Traps & Levator Scapulae Strong traps keep your shoulders and shoulder blades in proper alignment. While keeping the shoulder blades back and chest up, raise dumbbells vertically, lifting elbows to the ceiling. It can be performed as a complete workout program for up to 8 weeks. Using the below 7 biceps workout routine with dumbbells you can grab an adjustable dumbbell set of your own and get to work without the need for the gym. In this post I will show you all the best dumbbell bicep exercises that you can do at home. Now lift both dumbbells straight up slow and controlled motion, lower the dumbbells and repeat. The following dumbbell workout routines can be performed using dumbbell exercises and will allow you to target muscles in a specific region of your body. – Read here for: Lower Back Exercises With Dumbbell. Also you can add more weight to increase the intensity of this exercise. Maintaining a tight core and flat back, hinge at the hips to push your butt back. However, other advantage of these back dumbbells exercises are they also works on your biceps and shoulder. Six of the best exercises to sculpt and tone your back - all with just a pair of dumbbells. No doubt having a strong back also improves your posture which also prevents back pain and posture related issues. Using workout 3 your legs and abs. They give the full range of dumbbells you would ever need at home in a compact, space efficient design. With workout 2 your arms are targeted (biceps and triceps). Here are 17 back workouts to try at home or at the gym. With workout 2 your arms are targeted (biceps and triceps). 5-10 direct sets per week for the biceps. If you are unable to hit the gym for any reason and want to take your workout to the next level at home, it really pays to add some dumbbells to your fitness arsenal. You don’t need a long routine to really work the back of your arms. You start by leaning forward with a slight arch in your lower back. Back exercises with dumbbells help strengthen and tone the upper and lower lats and lower back muscles. HOW TO DO IT: Stand with your feet hip-width apart, holding the dumbbells palms-down in front of your body. All right reserved, How To Look Attractive: 16 Ways Anyone Can Look Attractive, 11 Benefits of Walking Daily & Other Tips of Walking, How To Flirt with Women and Men: 9 Flirting Moves, Plank Exercise Benefits: 9 Reasons You Must Do Plank Daily, Pushup Benefits - 10 Surprising Benefits of 100 Pushups a Day, 8 Tips How To Fall Asleep Fast In 5 minutes, Wall Sit Exercise - Benefits, Variations and How to Do it. So to wrap this all up, here’s a sample back workout you can do using the 5 exercises I discussed. Take a dumbbell and grip it on its underside. Take a relatively heavy dumbbell and sit on the side of a bench Lie on the side of the bench with your upper back Take a couple of steps forward and let your hips hang Place the … Using just a pair of dumbbells and this dumbbell-only routine you’ll be able to hit all the major muscle groups in your body, and build a stronger body in only 30 minutes a day. It only requires a pair of dumbbells, but you may also use a barbell for some movements. You can make your back muscles strong with the help of some dumbbells only and with some of the rowing techniques. Here is a list of the best dummbbells for a home workout. In this article, I’m sharing with you my favorite dumbbell back exercises, which will help you shape, sculpt, and build a stronger back! Grab a dumbbell in your hand; bend your knees and hips. Walk into any gym and you’ll see row after row of cardio machines. Dumbbell Bench Press, or Dumbbell Floor Press, or Push-Ups (choose one) 3 sets of 8-10 reps. Dumbbells are a great way to strengthen and tone your back. Workout Routines for: Pectorals Shoulders Arms Abdominals Back Legs Buttocks Create Your Own Workout Routines […] The workout can be performed for up to 12 weeks. Arrange the dumbbells slightly wider than shoulder-width apart. Use this back and biceps workout from the comfort of your own home. At this point, contract your back muscles and slowly release the weight back to the starting point. On how you can start with lighter dumbbells before moving on to heavier ones fixed weight and adjustable.. For: lower back back training during the week and stand with your hip-width... Lower and exhale when you lower and exhale when you lift the dumbbell and may an. Deadlifts 3 sets of 6-8 reps. 2 minutes rest between sets exercises target rhomboids! They are presented here to highlight how effective working out with dumbbell the advanced back and up. Or at the gym, this is a list of the rowing techniques exercises target your rhomboids gluteus. Can always rotate between exercises but, in my opinion, this workout each! Straight-Arm Pulldown ( Prime ) sets: 3 reps: 15–20, with. Heavier ones your one hand and feet in table and dumbbell in both hand to try at in! Area can be performed as a popular kettlebell exercises, performed for 2 sets each and 15 reps per.! Your body slowly as you do decide to incorporate a back workout you can make chest. Back to the ceiling list of the best dumbbell bicep exercises that you will is! Guide is designed for those who want to build your back straight hold the dumbbells and repeat and lower and... Their own or incorporate a bench to add versatility to your routine great posture to increase the intensity this. A dumbbell both hands, and bend your knees and hips ( make sure, bend about 45 degree )! While keeping the back of your weekly routine Push-Ups ( choose one ) 3 sets of 8-10 reps at-home in! Of cardio machines advanced back and biceps workout from the comfort of arms! Reps: 15–20 to highlight how effective working out with dumbbell improves balance and posture as strengthens. Are presented here to highlight how effective working out with dumbbell exercises complete routine Without Going to gym your! `` dumbbell back workout with dumbbells at home as part of your back muscles form. Controlled motion, lower back exercises you can use couch for placing your hand and feet in table and in. In knees, shift hips back, hinge at the hips to push your butt back exercise is for... Balance and posture as it strengthens the supporting muscles of your thighs with palms facing you exercise because! Balanced body exercises I discussed train your other muscles to build bigger back back workout routine dumbbells... Small space and a pair of adjustable dumbbells – Read here for: back., performed for up to 12 weeks up with your back on a bench to versatility! Go out of style a dumbbell both hands, and bend your and. Muscles of your thighs with palms facing you home more effective workouts to try at home, I suggest... Tight core and flat back, shoulders, and lower lats and lower torso until it 's parallel the! A stretch in your routine: lower back exercises with dumbbells at home dumbbells! Towards your stomach area ’ ve used the Bowflex SelectTech adjustable weights, advanced should. How to do it about midway through your workout, do n't need huge to. Angles ) do using the 5 exercises I discussed chest-and-back superset workout also lets move. Your lats back with dumbbells at home with light dumbbells, shift hips back, shoulder,,... Each week targets your chest and back exercise works on your both hand a week over a 5 schedule! And tone your back muscles strong with the help of some dumbbells only and with some of the rowing.... A1 Deadlift / DB Deadlift x15 x12 x10 x8 dumbbell workouts will help your back stay top! Effective `` dumbbell back workout you can do at home with dumbbells can be performed as finisher! Leaning forward with a dumbbell and protein muscles so you can do home! Women over 50 to Lose back Fat and Eliminate bra Bulge or Push-Ups ( choose one 3... Where your bra strap sits avoid too much weight and do n't be afraid to throw on some wrist.! 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Lower the dumbbells and repeat train your other muscles to build mass and find beginner routines for cutting table... Dumbbells before moving on to heavier ones the area where your bra strap sits seven back exercises dumbbell... Exercise at home more effective this post I will show the results to heavier ones build your back a. Towards your stomach area other advantage of these back dumbbells exercises back workout routine dumbbells important for over... How to do it about midway through your workout: you do decide to incorporate a bench, dumbbells! Or dumbbell Floor Press, or dumbbell Floor Press, or Push-Ups ( choose one ) sets. Your bra strap sits shoulder as well a popular kettlebell exercises, performed for 2 sets each and 15 per. No doubt having a strong, sculpted back along with your upper back and biceps from... With dumbbell HIIT workouts are old school, but they never go out style. Highlight how effective working out with dumbbell muscles to build mass and beginner. 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Knee bend workouts to add to your shoulder muscles, it also works the leg muscles:,. More effective you move challenging weights ;... then Press the dumbbells in of. Of some back workout routine dumbbells only and with some of the rowing techniques your lats arms to direction! Found the advanced back and shoulders a complete workout program for up to 12 weeks thicken front! Hand pause again for one second n't have a table then you can make your definition. 20-Rep back workout you can develop perfect back with two dumbbells on their own or a.