In this article, we will reveal 7 types of dumbbell back workout that your can easily do and build your back muscles.
Just get those dumbbells and of course motivation and perform this circuit workout to get that v-taper you’ve always wanted.
To get better workout results you can add a natural testosterone booster like Testogen to your routine.
Dumbbell Back Workout
If you spend most of your time sitting at your desk for your job (or business) then your physical activity must be minimal.
These long sitting hours cause a lot of strain on your back and neck muscles. Ultimately it leads to posture issues and back pain.
So, strengthening your back muscles is essential. You can do it easily with the help of dumbbells.
These are the type of exercises that natural bodybuilders do to increase strength and build muscles.
When your back muscles strengthen, all over exercises become very easy for you. In fact, you can increase your muscle mass without feeling any back pain.
The dumbbell back workouts mentioned below are ideal if you want a stronger back, broad shoulders, better posture, v-shaped back, and stronger leg muscles.
Even Chris Bumstead has a V-shaped back so maybe he also does similar back workouts.
How do you get a big back with dumbbells?
This is a circuit workout that can be done within 30 minutes. It helps you get a big back with dumbbells.
You just have to do 7 exercises (4 sets each). Make sure to alternate between the push and pull movement so that you do not strain any muscle groups.
Rest for just a minute between sets so that your momentum is maintained.
Dumbbell Romanian Deadlift
This exercise not only strengthens your lower back muscles but also strengthens your hamstrings and glutes.
It targets major muscle groups in your body.
How do you do Dumbbell Romanian Deadlift?
Begin by grabbing dumbbells in both your hands. Stand straight and then slowly bend over while keeping your back straight.
Then get back in the standing position.
Recommendation – 10 reps
Dumbbell Upright Row
This exercise is an easy and simple dumbbell back workout. It helps to strengthen your shoulders, upper back, and tricep muscles.
How do you do dumbbell upright rows?
Stand straight and make sure that your feet are hip-width apart. Grab dumbbells in both your hands and keep them in front of your body facing downwards.
Keep your chest up and shoulder blades back. Now pull the dumbbells upwards by lifting your elbows. Then return back to the starting position.
Recommendation – 10 reps
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Single-arm Dumbbell Row (Alternating)
This is a very simple but challenging dumbbell back workout. It strengthens your biceps and back muscles.
How do you do single-arm dumbbell rows?
It starts in a similar position to the Romanian deadlift. Slightly bend forward at your hips. You can even use a bench for support.
Grab a dumbbell in one hand and with the other hand, take support to maintain your balance.
Now starting rowing that dumbbell to your side. Bring it up and down slowly. Then do the same on the other side.
Recommendation – Do at least 10 reps on each side
Bent-over Dumbbell Reverse Fly
This exercise is perfect for targeting your rhomboid muscles group.
It supports the movement of your shoulders, makes your back broad, and also opens your chest.
How do you do reverse flys with dumbbells?
Stand straight and keep your legs shoulder-width apart. Now grab dumbbells in both your hands.
Keep your back straight and slightly bend over. Slowly lift the weights towards your sides and then bring them back to the starting position.
Make sure to keep your arms slightly bent.
Recommendation – 10 reps
Renegade Dumbbell Row
As it is done in the pushup position, it involves all your upper body muscles.
When you add dumbbells in this pushup position and do the renegade row, it works on your core, back, shoulders, triceps, and bicep muscles.
It also helps to improve your balance and maintain your strength.
How to do renegade row?
Get in the pushup position and place dumbbells near both your hands. Now gab the dumbbells firmly.
Starting rowing the dumbbells one at a time. Make sure to balance on the opposite hand while doing the dumbbell row.
Once you row the dumbbell towards your body, pause for a couple of seconds and then slowly return the dumbbell to the starting position.
Then repeat it on the opposite side.
Recommendation – 10 reps
Skull Crushers With Dumbbells
When you lie down on the bench and face upwards, your back is fully supported by the bench.
Then you can easily focus on your tricep muscles. With this exercise, you can build coordination between your upper back muscles and your tricep muscles.
How do you do skull crushers with dumbbells?
Lie down on a bench facing upwards. Hold dumbbells in both your hands. Now, lower down your elbows and make a 90 degrees angle.
After that push them back upwards to the starting position.
Recommendation – 10 reps
Dumbbell Incline Row
When you are lying down with your chest touching the incline bench, your body is supported by it. As you row the dumbbells, it puts more emphasis on your rear deltoid muscles.
This muscle group is not easy to target. With an incline dumbbell row, you can improve your posture and build back muscles.
How do you do dumbbell incline rows?
Lie facing downwards on an adjustable bench. Your chest should be touching the bench.
Set the angle of the bench to around 30 degrees or 45 degrees. It should be comfortable for you to lie on it.
Grab dumbbells in both hands and then pull them upwards by bringing your shoulder blades back.
This will give you the rowing action with the dumbbells to your sides.
Then return to your starting position. It is a very simple dumbbell back workout.
Recommendation – Do at least 10 reps on each side.
Now you know what is the best way to do dumbbell back workout for maximum results.
Bodybuilding Supplements
You can also add a bodybuilding supplement to your routine. We recommend you add a testosterone booster.
The majority of the test boost products available in the market contain anabolic substances or chemicals and they cause side effects.
So, we never recommend products that are not safe for health. That is why our recommendation is Testogen. Check out this Testogen Review.
It has been a leading testosterone booster for more than 5 years and it is made with 100% legal and natural ingredients.
Therefore, it does not cause any side effects or health problems.
When you start taking this supplement, your workouts will become even better and you will naturally gain muscle mass.
References:
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