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back workout with dumbbell :6 exercises which you can do at home easily


back workout with dumbbell

hello friends in this article I am going to tell you  back workout with dumbbell 

which can help you to get shape your back and also you do these workout at home too

it helps you to get a great wide back 

In this, we also explain  in it in detail with a video which helps you easily understand

all postures and techniques

you can do  back workout with dumbbell  at home easily


      FOCUSED AREA-MIDDLE

Single Arm Row-

TARGETED MUSCLE

Mid-Back, Lats (Latissimus Dorsi)

ANOTHER MUSCLE

Lower Back (Erector Spinae), Biceps

NEEDED

Dumbbell, Weight Bench

TYPE

Compound


HOW IT WORKS-

 
1. Use a bench to position your left leg into it currently bend your left leg and rest on that currently

 bend your lower back and support yourself by mistreatment your hand on the bench.

2. Hold the dumbbell in your paw and let it droop down therefore it's simply off the ground. Your palm ought to be facing towards the bench.

3. Keeping your elbow tucked in, raise the burden up to your region.

4. Go down slowly and repeat once more currently when finishing the targeted repetitions use different arms and follow the same procedure


Lying Bent-Over Row

TARGETED MUSCLE

Mid-Back, Lats (Latissimus Dorsi)

ANOTHER MUSCLE

Lower Back (Erector Spinae), Biceps

NEEDED

Dumbbell, Weight Bench

TYPE

compound

It has the same procedure as a single-arm row except you'll be able to work each arm right 
away while supporting your back.

HOW IT WORKS-



1. Adjust the bench to a 30-45 degree incline.

2. Lie face down. Hold 2 dumbells and let your arms to hold down  Your palms should be facing towards your feet

3. Pull the dumbells up towards your chest and to the edges of the bench.

4. Now slowly go down and repeat the process again.

TWISTING DUMBBELL ROW

TARGETED MUSCLE

Mid-Back, Lats (Latissimus Dorsi)

ANOTHER MUSCLE

Lower Back (Erector Spinae), Biceps

NEEDED

Dumbbell, Weight Bench

TYPE

Compound

HOW IT WORKS-


Completely expand arm at the base with palms looking to raise.

 Pull the free weight to armpit territory while turning hand weight until palms looking toward. Straight your head and back. Crush back at top of development.



    FOCUSED AREA-TRAPS


Shrugs-

TARGETED MUSCLE

Mid-Back, Lats (Latissimus Dorsi)

ANOTHER MUSCLE

Lower Back (Erector Spinae), Biceps

NEEDED

Dumbbell, Weight Bench

TYPE

Compound

HOW IT WORKS-


1. Stand at, feet shoulder-width apart, knees slightly bent. Hold a pair dumbells against your thighs.

2. Keeping your arms straight 'shrug' your shoulders as high as they'll go and hold it for a second

3. Relax and repeat.

4. Don't roll your shoulders back as you shrug up. This will cause injury to your complex body part muscles over time



UPRIGHT ROW-

TARGETED MUSCLE

 Upper back

ANOTHER MUSCLE

Shoulder, Biceps

NEEDED

Barbell

TYPE

Compound


HOW IT WORKS-



1. Stand at shoulder-width apart, knees slightly bent. Hold a pair of dumbells against your thighs.

2. Keeping the weights near to your body, raise the dumbells up to your chin.

3. Hold for a count of two and slowly lower to the start position and repeat.



     FOCUSED AREA-LOWER BACK

DEADLIFT


TARGETED MUSCLE

 Hamstrings

ANOTHER MUSCLE

Lower back, glutes, shoulders, lower back, upper back

NEEDED

Dumbbell

TYPE

Compound


HOW IT WORKS-



Works the lower back and hamstrings. 

Be very extremely cautious with this exercise. If you've got a history of back pain leave this one alone

.1. Stand at shoulder-width apart, knees slightly bent. Hold 2 dumbells against your thighs.

2. Go slowly low with your lower back to put down the weights to your leg. Your back should stay flat, the lower back arched inwards slightly.

3.  Solely lower the weights as way as is comfy though that is solely as way as your knees.

4. Stand upright using your lower back, maintaining a flat back and bent knees, and keeping your head straight

YOU CAN ADD PULLS IN YOUR WORKOUT PROGRAM TO BOOST OR ADD MOR INTENSITY AND TO GET THICK BACK

YOU CAN DO THESE EXERCISE AT HOME TOO EASILY



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