Back Exercises With Dumbbells

Exercises with dumbbells is an important part of most of strength training routines. There are used for various reasons; for strength endurance, explosive power, to develop muscle mass, etc. Free weights like dumbbells are used as they help to activate smaller stabilizing muscles, while exercising. The free weights score over resistance machines, because the resistance machines work muscle groups in very strict planes of movements, due to which the bigger muscle groups become stronger, while the smaller muscle groups are neglected. Another advantage of doing dumbbell exercises is that sport specific movements are more accurately replicated with dumbbells as opposed to the resistance machines. Same is the case with back exercises with free weights. In this article, we will concentrate on back exercises that are done using dumbbells for women and men.

Best Back Exercises with Dumbbells

Using these back exercises, you will be able to design different routines to train the back. When you start doing the back exercises using weights make sure you start with light weight. So that you have the correct form, before you switch over to heavier weights. Make the shift from lighter to heavier weights gradual. Sudden change can cause injury and harm. Let's see the various back strengthening exercises.

Dead Lifts
This is one of the lower back exercises, which also helps to work the hamstrings. However, this exercise should not be done, if performed, if you suffer from back pain or have a history of back pain. To do this exercise, stand straight with shoulder width distance between the feet. Bend the knees a little and hold the dumbbells, such that they rest against the thighs. Using the muscles of the lower back lower the weights down towards the ankles. When you bend down, make sure your back is flat and the lower back is arched a little, but do not round it. Lower the weights, only as much as you are comfortable with. Slowly come back to the starting position, using the lower back muscles.

Lateral Raises
Lateral raises are upper back exercises which are practiced using dumbbells. Stand erect with shoulder width distance between your feet, with, knees slightly bent and dumbbells placed at the sides. Bend your elbows a little and raise the dumbbells out to the sides. Bring your hands up till they are in line with your shoulders. All throughout the exercise movement, keep your elbows slightly bent. Slowly come back to the starting position and repeat the dumbbell exercise for the back.

Single Arm Row
This exercise can be done using a bench or a staircase step. Stand such that the bench or the step is next to your left leg. Place the left leg on the stair and bend the knee. Bend down using the lower back muscles and place the left hand on the stair, so that the upper body is parallel to the ground. Hold the dumbbell in the right hand and let the hand hang down off the floor. Keep your elbow tucked and lift the weight till your midsection. Slowly bring the weight to the starting position and repeat the exercise on both the sides.

Double Arm Row
This is amongst the best back exercises. Hold dumbbell in both the hands and stand with shoulder width distance between your feet. Bend down to your waist height and hands extended out fully with the dumbbells hanging down straight at about mid shin level. Lift the dumbbells up towards your stomach. Lower the dumbbells to the starting position. While doing the exercise make sure, your back, shoulders and head is in one line.

Back Extension
This is a great back exercise without weights. Lie stomach down on the mat and extend your arms over your head. Inhale and lift your chest and arms off the floor. Hold the position for a few seconds, release and repeat the exercise.

Before you do the back exercises with dumbbells, do not forget to do some warm up exercises. Make sure you do not drop the dumbbells after finishing a set of an exercise, because when you're holding the dumbbells, the muscles are placed under considerable amount of tension, dropping the dumbbells will release the tension rapidly and cause muscle tears. If you suffer from back pain, then talk to your health care professional and trainer, before you practice any of these exercises.