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Stand behind a barbell with feet shoulder-width apart. Keeping chest lifted, begin to hinge at your hips and slowly bend knees, reaching down to pick up the barbell. Keep back straight and grasp ...
Romanian deadlift (barbell, dumbbell) Snatch-grip deadlift (from the floor or elevated pins) Trap bar deadlift. When back development is the goal, stick to one of these variations. Others, like sumo deadlifts, have been shown in EMG studies —and in the trenches—to focus more on other muscle groups than the back.
Keeping your hips and shoulders square to the front, release your right arm (put it out to your side for balance and stability), and slowly raise the weight back to its starting point. Aim to take ...
Lower back flexibility exercise. Lie on your back with your knees bent and your feet flat on the floor (A). Tighten the muscles in your belly so that your lower back pulls up, away from the floor (B). Hold for five seconds and then relax. Flatten your back, pulling your bellybutton toward the floor (C). Hold for five seconds and then relax.
Inhale, lean forward and bend your knees slightly, and grip the bar. Hold your breath, brace your core, and lift the bar. Pull the bar close to your body with a straight back, until you are standing straight. Lower the bar back to the rack or blocks with control. 3.
The answer is ABSOLUTELY! There is a wide range of exercises available to train the back with dumbbells. You can train your back for any goal using dumbbell back exercises, including strength, explosive power, hypertrophy (muscle growth), metabolic or total body. Let’s look at some effective back exercises with dumbbells for each of these goals.
Exercise 1: Prone Y-Raise. You can throw these exercises into 1 back workout per week or sprinkle them into a few of your workouts throughout the week. Anywhere between about 3-5 sets for each exercise will be the right amount of volume for most of you to maximize your back growth. But experiment with it.
More back strengthening exercises. The following exercises require different kinds of equipment — dumbbells, resistance bands, a medicine ball, or kettlebells. Dumbbells. Depending on your current strength, you might start with as little as a set of 2-pound and 5-pound weights, or 5-pound and 8-pound weights. Add heavier weights as needed.
Building Your Back Workout. Include one exercise that targets each area of your back in your routine. To train for mass, after your warm-up sets, do 2-3 sets in the 8-12-rep range. For strength, go heavy with low-rep sets (4-7 reps). For muscle definition and endurance, go lighter and do high-rep sets (15-25 reps).
Hold the handles in each hand, arms straight out in front with the palms facing each other. Contract the back to pull the elbows in towards the torso in a rowing motion. Keep the shoulders relaxed and down and only pull the elbows back to about torso level. Return to start and repeat for 1-3 sets of 10-16 reps.