The back muscles are ones we use every day, yet ones we rarely work
out. There are various back dumbbell exercises that one can very easily
perform by simply reading these instructions. After adding these simple
back dumbbell exercises to your workout routine, you will have a more
complete workout addressing more muscle groups.
One Arm Row on a Knee:
With a dumbbell in one hand, place your other hand and one knee on a
bench. Then, while keeping the rest of your body motionless, lift the
dumbbell up next to your chest, bending your elbow behind your head.
Then, after a short pause, slowly let the dumbbell down and repeat. Be
sure to exhale when lifting the dumbbell up, and inhale when lowering.
Wide-stance Row:
With a dumbbell in each hand, spread your feet just beyond shoulder
width and bend your knees, allowing for flexibility in your hips in the
squat position. Then, lift the dumbbells straight to your chest, pause
at the peak, and drop the weights back down to the starting position. Be
sure your knees do not bend, putting the stress solely on your back.
Like the above exercise, exhale when lifting and inhale when releasing
down to the starting position.
Dead Lift:
This back dumbbell exercise is very similar to a squat with a bar.
Begin with a dumbbell in each hand on the ground. Bend at the knees and
hips to grasp the dumbbells, then stand straight up, making your back
upright and straight. Then drop back down to the starting position and
repeat. Breathing should be similar to the above, as you exhale when
lifting and inhale when dropping back down.
Stiff Dead Lift:
Similar to the exercise above, begin with dumbbells in each hand
standing straight up. Then, bending at the hips, lower the dumbbells
straight to the ground, this time keeping your knees straight and
locked. Keeping your arms straight, stand back up, keeping the stress on
your back.
All of these back dumbbell exercises will expand your workout to
include more muscle groups and keep the muscles you use every day strong
and active.
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