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Are you looking for ways to build bigger lats, traps, and rhomboids? One of the best ways to do this is by incorporating dumbbell exercises into your back workout. Dumbbells are versatile and can help you target all the muscles in your back. They also give you better control over the weight and range of motion. This is important because it allows you to execute each rep better. The key to building muscle is form and intensity.
Three Dumbell Exercises for an Impressive Back Workout
Not all back exercises are equal. For example, the back comprises many muscle groups that help the body pull and stabilize while pushing. Thus many people love to use push/pull workouts to build an impressive back and chest.
The key to growing an impressive back is to target the major muscles of the back. Therefore you need to know back anatomy to be precise in reaching your goals. Here are three dumbbell exercises for a back workout with dumbbells that will help you build a muscular back in no time!
Dumbbell Rows
The first exercise is the dumbbell row for a back workout with dumbbells. This exercise is excellent for targeting your lats, traps, and rhomboids. To perform this exercise, start by standing with feet hip-width apart and holding two dumbbells in each hand. Next, bend forward at the hips until your torso is parallel to the floor. Make sure to keep your back flat and core engaged throughout this movement. Next, pull both dumbbells towards chest level before lowering them back down to starting position.
Remember to focus on the elbows and keep them bent and close to the body. Do not allow your elbows to flare out, as this will break down your form and reduce the effectiveness of the exercise. Also, don’t bend your neck; keep it and your spine in a neutral position. Remember, where the head goes, the body will follow.
Also, use a 4-1-2-1 cadence. This will make sure that you go slow enough to keep good form. Remember, speed kills. Also, starting with a lighter weight will allow you to focus on form. You can always do more reps and use progressive overload to reach your ideal weight for each rep. Repeat 10-12 reps for 3 – 6 sets total.
Bent Over Rear Delts Flys
The following exercise for a back workout with dumbbells is bent over rear delts flys. This exercise targets the rear deltoids, the lats, and traps, so it’s a great addition to any back workout. To perform this exercise, begin by standing with feet hip-width apart and holding a single dumbbell in each hand.
Bend forward at the hips until the torso is parallel to the ground and arms are extended downwards towards the floor. Then, raise both arms outwards in a wide arc until they’re parallel to the ground before returning them down to starting position.
It is essential to maintain spine and neck neutrality during this exercise. You can do this by keeping the correct posture before starting the training. Also, use a weight that can perform the exercise correctly. If the weight feels too heavy when you lift or bend with it, you need to go lighter.
You can always increase the reps or shorten the rest time to increase intensity when performing any exercise. Therefore you don’t need to go heavy when learning a new movement. Instead, learn the correct form with a lighter weight, and then use progressive overload to increase the weight as you master the exercise and get stronger. Repeat 10-12 reps for 3 – 6 sets total.
Romanian Deadlifts
Finally, Romanian deadlifts are an effective exercise for a back workout with dumbbells which target all four main muscles of your lower back (erector spinae). Every training should include one compound exercise, such as the deadlift or squat. These activities work on the targeted muscle group and improve your body’s athleticism, functionality, and fitness.
To perform this exercise, start by standing with feet hip-width apart and holding two dumbbells in each hand. Lower torso halfway down while keeping arms straight throughout the movement (this ensures full range of motion). Push through heels while contracting glutes at the top of rep before slowly returning torso to starting position without locking knees or extending spine too far backward (hint: hinge from hips!).
Like the other exercises, make sure to focus on form. Intensity can be increased by increasing the weight, reps, and sets or decreasing the rest time. But there is only one way to perform the correct form. Form and intensity are what causes muscle growth. It would help if you had both. Therefore start with a weight you can handle while doing each rep correctly. Then, repeat 10-12 reps for 3 – 6 sets total.
Conclusion on Back Workout With Dumbbells
Building a muscular back does not have to be complicated or expensive. For example, you can use dumbbells to grow the back muscles using the correct form and intensity.
By incorporating these three simple yet effective exercises into your workouts – deadlifts, bent-over rear flyes, and rows – you can quickly start building bigger lats, traps & rhomboids from home or the gym within no time! So what are you waiting for? Get lifting!
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