Dumbbell Back Exercises

Date December 27, 2008

The back is an often overlooked muscle group that definitely should not be ignored.  Here are a few dumbbell exercises to hit the lats, middle and lower back.

Bent Over Two Arm Dumbbell Row

Start with your feet close together and two dumbbells in hand.  Bend forward as far as you can go, so that your torso is close to parallel to the floor.  Keep your knees slightly bent and keep your head up and back arched inwards.  Hold dumbbells at arm's length straight down. You're going to pull dumbbells straight up to your sides keeping your elbows out. Concentrate on squeezing with your middle back.  Return slowly to starting position.   You can also do this lift with an underhand or pronated grip.

One Arm Dumbbell Row

This is probably the best dumbbell lift for back.  Begin with your right foot flat on the floor and your left knee resting on a flat bench.  Lean forward so that you're supporting the weight of your upper body with your left arm on the bench.  Your back should be flat, almost parallel with the floor.  Reach down and pick up a dumbbell with your right hand. Your left arm should be locked at the elbow so it will support the weight of your upper body.  You're going to try to pull your elbow back as far as it can go, ending with the dumbbell parallel with your torso. Then, lower the dumbbell to the starting position. After the set is finished, switch arms.

Stiff-Legged Dumbbell Deadlift

This exercise is usually done with a barbell, however the dumbbell version can add some much need variation.  This lift places an emphasis on the lower back.  Begin by dumbbells in hand, hanging by your side.  Bend at your waist with your head up, back straight and knees nearly locked.  Hold dumbbells at arm's length with palms facing in.  Straighten your back up while holding the dumbbells at arm's length.

So there are a few lifts to help you develop an impressive back.

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