Lower Back Exercises With Dumbbells

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top Lower Back Exercises With Dumbbells

Drooping and not using your back muscles causes back weakness. Back muscles are meant to backing your weight and keep your upper body upright. When they’re weak, you can easily wind up with back pain from supporting your weight in abnormal positions.

Strengthening your back develops the support your spine needs to stay healthy and in the proper position.

In fact, clinical research has linked back muscle training to a reduction in back pain for people who suffer from it frequently. Keep reading to acquire how you can strengthen your back using only dumbbells to improve your stance, protect your spine against injury and keep back pain at bay.

Best Lower Back Exercises With Dumbbells

Wide Row Exercise

  • Grab one dumbbell with each hand and bend your knees and hips to bring you to a crouching position.
  • Lift both dumbbells straight up without changing the angles at your knees and hips and lower them back after a short pause.
  • Breathe out when lifting the dumbbells and respire in when returning to starting position.

 

Bent-over Row Exercise

  • Stand up and reach down in order to grip two dumbbells with both hands (knees slightly bent).
  • Lift the dumbbells up until your upper arms are similar to your body and lower they back after a short pause.
  • Try to keep your back straight throughout. Only the arm should move.

 

Kneeling One Arm Row Exercise

  • Put your knee and hand on a bench and grip a dumbbell with your other hand.
  • Lift the dumbbell straight up without moving anything else than your arm and lower it back down after a short gap.
  • Exhale out when raising the dumbbell and in when returning to starting position.

 

One Arm Row Exercise

  • Position yourself curved forward in front of a bench while holding a dumbbell with one hand (arm extended).
  • Lift the dumbbell up until your upper arm is similar to your body and lower it back after a short pause. Other hands when a set is completed.
  • Try to keep your back straight throughout. Only the arm should move.

 

Dead Lift Exercise

The dumbbell deadlift is one of the most effective dumbbell back exercises that you can do. The reason is that the dumbbell deadlift not only exercises the back but also most of the main muscle groups.

  • Stand up and grip a dumbbell with each of your hands.
  • Bend your knees and hips in order to lower the dumbbells straight down and raise you back up after a short pause.
  • Breathe in when lowering and breathe out when returning to starting position.

 

Stiff-Legged Dead Lift Exercise

  • Stand up and reach down in order to grip two dumbbells with both hands (knees slightly bent).
  • Raise your upper body until you are standing and lower it back after a short gap.
  • Try to keep your arms straight throughout by keeping the same small cunning in your elbows.

 

Bend to Opposite Foot Exercise

  • Stand up, reach down and grip a dumbbell just above one of your feet with your opposite hand
  • Lift the dumbbell up until you are standing up and lower it back after a short gap.
  • Keep a slight cunning in your knees throughout.

 

Twisting Bend to Opposite Foot Exercise

  • Stand up, reach down and grab 2 dumbbells just above one of your feet with your hands (knees slightly bent).
  • Lift the dumbbells up till you are standing up and lower them back but to the other foot.
  • Keep a minor arch in your knees throughout.

 

Back Fly Exercise

  • Lie down on your chest on the seat and grab two dumbbells with your hands, elbows at 90-degree angles.
  • Raise the dumbbells until your arms are parallel to the ground and lower them back after a short pause.
  • Breathe out when pulling the dumbbells and breathe in when lowering them back.

 

Frequently Asked Questions About Lower Back Exercises With Dumbbells

How can I tone my back with dumbbells?

You have to include some kind of resistance training into your workouts. Pulling straight focuses on building your parallelograms and trapezius (the muscles between your shoulder edges) while pulling vertically emphases on your lats (the muscles under your armpit).

How much weight should I use for back workouts?

If your primary emphasis is muscle tone, you should sprout for three sets of 10 reps. If you’re looking to increase size then I recommend more sets of lower reps (5 sets of 6 reps).

How do you strengthen your lower back muscles?

  • Kneeling Extension. Start this move by kneeling on all fours with your hands under your shoulders and your knees directly below your hips. …
  • Hip Lifts. To strengthen your essential muscles, lower back and buttocks, try this simple exercise.
  • Abdominal Chair Crunch.
  • Plank Hold.
  • Side Plank Hold.

What are the best dumbbell exercises?

  • Goblet Squat. How: Stand with feet set broader than shoulder-width and hold a dumbbell with both hands in front of your chest.
  • Farmers’ Walk.
  • Bent-Over Row.
  • Two Arm Dumbbells Rigid Legged Deadlift.
  • One Arm Swing.
  • Bench Press.
  • Cross Body Hammer Curl.

HELPFUL HINTS WHEN WORKING OUT YOUR BACK

  • Focus on the muscle you’re exercising – make sure you’re feeling the pull of the conflict in the right place.
  • Keep your biceps quite – oftentimes the biceps muscle is a lot more active and can really overpower the whole lift. Once again – your attention should be on your back, not your arm.
  • Horizontal pulling works muscles between your shoulder edges; vertical pulling works muscle under your armpit and down your sides.
  • 3 sets of 10 reps is a good number for tone; 5-6 sets of 5-6 reps is a good number for building form

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