5 Dumbbell Exercises for a Strong & Sculpted Back

Getting shredded is a key component of a fit physique that's totally ready for the spring and summer shirtless season. Achieving a lean, muscular upper body requires you hit the muscles in your upper body with weight. This is especially important for the back muscles, which often get neglected in favor of chest exercises. To get you going in the right direction, we've put together five of the best dumbbell exercises for your back that'll help you achieve a shredded upper body.

Well-developed back muscles give your torso a thicker, stronger appearance for men as well as the classic V-taper look. For women, back exercises give definition and tone to your mid and upper back, making them important components of a great upper body workout program for men or women.

In this article, gear up for the top five dumbbell exercises for your back and a shredded upper body. Perform each exercise for eight to 12 repetitions using a weight that feels heavy for that repetition count. Rest for one minute between each set, and perform three sets of each exercise, twice per week.

Grab your dumbbells, and keep reading to learn more. And next, don't miss 5 Exercise Habits That Are Destroying Your Body After 50.

Dumbbell Single-Arm Bent-Over Row

The dumbbell single-arm bent-over row is an exercise that hits your lats, rhomboids, traps, and posterior deltoids for a comprehensive upper-body muscle pump.

To perform single-arm bent-over rows, begin with a dumbbell in one hand and a bench or box about knee-thigh height in front of you. Hingle forward, and place one hand on the bench with the dumbbell hand hanging freely. Row the dumbbell upward, bringing your elbow toward the ceiling. Stop the movement when your upper arm is in line with your torso. Lower the dumbbell to the starting position. Repeat for target repetitions.

Dumbbell Rear Delt Row

man doing rear delt rows

The rear deltoid are the muscles on the backside of your shoulder. They are key for getting a fully 3-D upper body look from the side and rear view. You will use lighter dumbbells compared to single-arm rows.

To perform dumbbell rear delt rows, begin with a dumbbell in each hand, held in an overhand grip, thumbs pointing inward toward each other. Hinge forward at the waist, and let the dumbbells hang. Slightly bend your elbow, and lock it into that position. Extend the dumbbells out to the side, maintaining your elbow bend. Lift until your arms are completely out to the sides and you feel the squeeze in your posterior shoulder area. Return to the starting position. Repeat for target repetitions.

Dumbbell Pullovers

man demonstrating dumbbell pullover, dumbbell exercises for your back

Dumbbell pullovers hit your lats, posterior deltoid, and multiple other upper body muscles.

To perform dumbbell pullovers, begin lying on your back on a bench with a dumbbell in each hand. Extend the dumbbells straight upward with a neutral grip (palms facing each other). Keep your arms straight, and lower the dumbbells in an arc position toward your head until they are parallel to the floor in an overhead position relative to your body. As you reach the end range position, feel the stretch in your chest and lats, and then reverse the motion and return to the starting position. Repeat for target repetitions.

Renegade Row

man doing dumbbell renegade row

Renegade rows have you pulling from a plank position, increasing the core stability demands of the exercise.

To perform renegade rows, begin in a plank position with a hand on each dumbbell in a neutral position under your chest. Row one dumbbell upward by putting your weight on the other hand. Row until your upper arm is parallel to your torso. Lower to the starting position. Repeat on both sides for the target repetitions.

Chest-Supported Row

chest-supported rows

The chest-supported row hits your back dumbbells from a decline angle. You will need an incline bench or similar equipment.

To perform chest-supported rows, begin on an incline bench with your chest on the bench, your head looking over the top of the bench, and a dumbbell in each hand. Row the dumbbells upward until your upper arms are parallel to your torso. Return to the starting position. Repeat for target repetitions.

The post 5 Dumbbell Exercises for a Strong & Sculpted Back appeared first on Eat This Not That.

Eat This Not That

These 5 Grocery Items Are Cheaper Than Ever Right Now

The grocery industry has been facing major disruptions. The combined effects of the pandemic, climate change, and economic uncertainty over the past couple of years have culminated in a series of supply chain breakdowns. For the consumer, this means supply shortages , shipping delays , and temporary store closures are becoming more commonplace – and all of the added production cost to suppliers is driving up food prices . The U.S. Bureau of Labor Statistics' Consumer Price Index report for January 2022 was released on Feb. 9, and it tells the story of cost trends for every spending category over the past year. Now the numbers are in, and since January 2021, "food at home" spending has increased 7.4%. Consumers should use this number as a benchmark, Phil Lempert, the consumer behavior analyst and founder behind Supermarket Guru , told Eat This, Not That! "Anything that's substantially less [than the 7.4% increase] is a deal," said Lempert. "When you

When Should I Take Creatine?

Creatine is probably the most well-researched supplement on the market today. Numerous studies have found positive adaptations in strength, power and muscle mass thanks to creatine supplementation—especially when it's combined with resistance training. Although the benefits of creatine are well-known to lifters, the best time to take it isn't common knowledge. Which leads us to some important questions: Does an optimal time for consuming creatine exist? If it does, should you take it before or after your workout? According to a new study published in the Journal of Exercise and Nutrition, the timing of creatine ingestion does indeed play a role in getting bigger and stronger. Creatine supplementation before resistance training increases muscular strength and lean muscle mass. Interestingly, taking creatine immediately after lifting weights results in greater muscle growth than taking it immediately before. However, in terms of strength gains, no difference betw

One Major Side Effect of Taking Viagra, Study Says

Viagra, containing the drug sildenafil, is one of the most talked-about prescription medications on the planet. Patented in 1996 and hitting the market in 1998, its primary purpose is to help men achieve an erection. "Viagra is indicated for erectile dysfunction, pulmonary artery hypertension, and off label for Reynauds," Dr. Darren Mareiniss, MD, FACEP , Emergency Medicine Physician at Einstein Medical Center in Philadelphia, explains to Eat This, Not That! Health . "If you don't have one of these issues, probably should not take it." According to the National Institutes of Health , the drug, available as a tablet or liquid suspension, should be taken anywhere from four hours to 30 minutes prior to sexual activity. "Sildenafil usually should not be taken more than once every 24 hours," they note. So what can happen if you take viagra daily? Read on—and to ensure your health and the health of others, don't miss these Sure Signs You Have "L

Weight Loss Tricks

Search This Blog