Only 4 Dumbbell Exercises You Need To Get Back On A Strong Back
Your back contains a lot of muscle, all that is needed to keep it strong and function as a functional unit. Pull lines and a barbell are two popular ways to strengthen these muscles, but they are not always accessible, especially if you do not have a gym membership.
If you find yourself with a dumbbell set, however, there are several types of dumbbell lines to strengthen your lats, traps and back delts. Try these four dumbbell exercises to strengthen your back. Identify 3 sets of 8 to 12 repetitions.
Curved Line
Stand with your feet separated by hip width and hold a dumbbell in each hand in front of your thighs. Shoot your hips back and lean forward at least 45 degrees (at least 90 degrees), keeping your back low. Start by stretching your arms
Tip
"You will feel this even in front of your spine," K said. Aleisha Fetters, CSCS and author of Fitness Hacks For Over 50. "Focus on keeping the leg dry. No swings."
And if you do not have many dumbbells available, change the resistance by adding a pause at the top of each rep or slowing down the eccentric (lower) part of the work.
Curved Line Over One Arm
Stand with your feet wide apart and hold the dumbbell in your right hand. Place your left hand slightly on your left thigh for support. Slow your hips back and lean your torso forward as in the previous exercise, back to back.
Dumbbell Row Swap
Start in the same bending position as the previous two exercises with the hips back, the torso leaning forward. Hold the dumbbell in each hand, arms outstretched down.
Chest Dumbbell Line Based on Chest
- Start by adjusting the exercise bench to a 45 degree angle.
- Lean on the bench, looking back with dumbbells in hand. With the legs extended, place your heels on the ground and place your weight
Tip
To make this line more challenging, you can change arms or slow down the eccentric part of the task.