My Dumbbell Back Workout
When it comes to putting together dumbbell-only workouts it's simple to put together a biceps workout, a shoulder workout or even a chest workout... but when it comes to a dumbbell back workout it can be a little tricky.
Most guys only perform the one arm row with a dumbbell and proceed to do all of their other back exercises using a barbell or isolation machines.
If you've only got a pair of dumbbells don't be discouraged, you can without a doubt use this dumbbell back workout to build both size and strength in your back.
Whether you're travelling and only have access to a pair of dumbbells or perhaps you'd just like to mix up your training a bit utilize the following exercise along with the prescribed workout listed at the end of this article.
Weighted Dumbbell Pull-Ups
Form:
Grasp a dumbbell between your legs or attach a dumbbell to a weight belt if you have access to one.
Grasp a pull-up bar with your palms facing away from your body, the wider the grip the harder the pull-up will be – I recommend starting just outside of shoulder width.
Extend both arms in front of you as you grasp the bar.
Push your chest forwards as you lean your torso back by roughly 30 degrees – this will curve your lower back slightly.
Exhale as you pull your body up until your head height exceeds that of your hands, squeeze your shoulder blades down and back throughout this portion of the exercise.
Inhale and slowly lower your body back down to the starting position with your arms extended.
Repeat for the prescribed number of repetitions.
Bent Over Dumbbell Row
Form:
Hold a dumbbell in each hand with palms facing in, bend your knees while simultaneously bending forwards at the waist until your torso is as parallel as possible.
Allow the dumbbells to hang directly in front of your as you extend your arms.
While exhaling pull the dumbbells to your side with elbows tucked in close.
Squeeze your shoulder blades together at the top of the repetition.
Inhale as you lower the weight back to the extended starting position.
Repeat for the prescribed number of repetitions.
One Arm Dumbbell Row
Form:
Utilize a dumbbell and flat bench for this exercise.
Put your right leg on the bench while bending your torso forwards from the waist. Your torso should be parallel to the bench.
Keep your lower back straight while you lift the dumbbell from the floor with your left hand, your palm should be facing towards your body.
Pull the dumbbell up to your chest while keeping it as close to your body as possible, you should be pulling through your back and exhaling while your torso remains still.
Squeeze your lats at the top of the movement.
Inhale as you lower the dumbbell back to the starting position, the lowering should be slow and controlled.
Repeat for the prescribed number of repetitions before switching arms.
Renegade Row
Form:
With two dumbbells shoulder width apart on the floor place yourself in a push-up position while holding on the dumbbell handles.
Your feet should be in a wider than normal position – the narrower your foot positioning the harder this exercise will be in terms of core stability.
Push down on one dumbbell while you pull the other dumbbell upwards to row it in close to your body.
Squeeze your lats as the dumbbell reaches your chest level.
Lower the dumbbell to the floor and repeat the process for the opposite arm.
Repeat for the prescribed number of repetitions.
Putting It All Together... The Workout
Weighted Pull-up - 5 sets - till failure
Bent Over Dumbbell Row - 4 sets - 8 reps per set
One Arm Dumbbell Row - 4 sets - 8 reps per set (per arm)
Renegade Row - 3 sets - 20 reps per set (per arm)
Here Are The ONLY Pair of Dumbbells I'll Ever Recommend...
Bowflex SelectTech Adjustable Weights
Instead of buying multiple sets of dumbbells or messing around screwing weight plates on and off your dumbbells between sets and exercises the Bowflex adjustable dumbbell makes progressing with your routine and exercise so much easier and efficient.
Adjustable in 2.5lb increments all the way up to 52.5lbs per dumbbell, ideal for the beginner or intermediate gym-goer
You can invest in a pair of these dumbbells that'll last you forever here.
