Is dumbbell workout effective for back? Yes, it is. Do you have 20 minutes for yourself? If yes then this article is for you and your health, we care about your health. Do you want to have a strong back? For this question, the answer would be yes, a big YES because having a strong back is what all you need to be healthy in the physique. What do you need to look fit and healthy? Does it require the fancy equipment that are kept in the gyms? We can understand sometimes it is difficult for the people with busy schedules to workout at gyms, but the good news is that’s not a problem anymore All you need is a set of dumbbells, time and yes, some extra motivation.
You don’t have to start with the heavyweights, no not all! Just start with the lighter weights then you can go for the heavyweights which suit you.
20 Minutes Dumbbell Back Workout!
Starting with a quick warm-up just before you go for your actual exercise which will help you loosen up your muscles.
The following are some workouts you can have for your back to be strong and wide.
The dumbbell row is one of the easiest exercises to make your back strong you just need to be focused, keeping your shoulders and hips square and remember to avoid rounding your back. Head should be in the neutral position you don’t need to move it. Keep your one hand on the table and then row up with the other hand take a pause for a second and then get back to the starting position.
Incline Dumbbell Row:
First, you need to Set your body position for the incline dumbbell row, this one is a little bit tricky than the dumbbell row. We’re starting with laying on the bench once you have your chest on the bench. Let’s start, move from your upper arm, Squeeze and pause for a second on the top then row down. Don’t lift your chest off the bench your chest should be stick to that bench and all your focus should be on your back.
In wide row, you need to keep your knees slightly bent, keep your neck straight in the spine line, and your back should be flat then pull the dumbbells towards your chest and take a pause for a second and then row down.
Firstly, getting into the position keep your back straight, bent your knees slightly and chest straight, grab your dumbbell and start pulling your dumbbell up towards your shoulder take a pause for some second then lift it down while exhaling.
Stand up straight hold your dumbbells, now exhale and raise your dumbbell but remember your arms should be straight not bent hold the dumbbell for a second and pause and row down towards the starting position.
Set your position on the bench, lay down on the bench your feet should be on the ground, and back straight after setting your position hold your dumbbells and start with your exercise pulling the dumbbells towards your chest then back to the starting position.