Reverse arms after 6-8 reps. Dumbbell fly- 3 x 6-8 reps . A dumbbell pullover? Maybe "Back Day" just doesn't have the same ring to it as Leg Day or Butt Day --- but seriously, it really seems like our back muscles get no love. They only require a single dumbbell, and they directly target all of the muscles of the abdominal wall and lower back. An alternative for this exercise is performing plank with bicep curls. 10 Exercises to Strengthen and Protect Lower Back Muscles. From goblet squats to lunges and deadlifts we are going to work the entire lower body in this dumbbell leg workout. With a straight right arm, exhale and sweep the dumbbell back alongside your body and up, squeezing your lats and shoulder blades at the top. To do the exercise, begin with your feet underneath your hips. Using a dumbbell with loose plates can result in the dumbbell falling apart and falling on your face. Keeping your spine in a neutral position. We’ll do four sets of 7 exercises, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment. Browse through the various dumbbell exercises for the leg muscles below: Squat Reverse Lunge Stationary Lunge Side Lunge Dumbbell Swing Through Stiff Legged Dead Lift Toe Raise One Legged Toe Raise Seated One Legged Toe Raise […] This hits your whole back, making them great exercises to get rid of lower back fat! 1. Turn your right palm to face forward. Strong traps keep your shoulders and shoulder blades in proper alignment. Maintain a neutral spine throughout and avoid collapsing forward as … Lie on your back with knees bent and hold one dumbbell at your chest. Pull your right elbow back to do a row, raising the dumbbell toward your chest and keeping your elbow close to your torso. Other Exercises To Use: In order to make a full and well structured lower back exercise program you can include the dumbbell stiff leg deadlift with Romanian Deadlifts using a barbell along with exercises like Supermans and Hyperextensions. These can be done in just a few feet of space in any part of the house. Get into a plank position with a dumbbell under each hand. Rest only briefly (about a minute or so) between circuits. Deadlifts are a double-edged sword. Caution: Always ensure that the dumbbell used for this exercise is secure. With one dumbbell in each hand, keep your arms locked directly above your chest for the starting position. Your belly should stay tight and flat. This is a repetition-based dumbbell leg workout, featuring six lower body exercises for strong, lean legs. In this section, we’ll look at the best dumbbell exercises for your back, muscle by muscle. A more lower back-friendly exercise than barbell bent-over rows; 4. Benefits: This basic floor move targets the muscles linking the upper and lower body, strengthening the erector spinae and QL. Lean forward with your hips inclining at a 45-degree angle. I’m sharing here a sample of one-week beginners dumbbell workout routine. This will ensure the muscles you are targeting remain active and engaged. Exercises to try For each exercise, do 1 to 3 sets of 8 to 15 repetitions. There is little doubt that legs day is the toughest and most grueling workout session of the week. Dumbbell deadlifts work out the lower back, glutes, and hamstrings. Dumbbell Lying Shoulder External Rotation. Dumbbell front squats: Hold dumbbells in front of your chest and send hips back and down into a seated position. Dumbbell Squat. No dumbbell back workout would be complete without an exercise that strengthens the lower back. At-home or in the gym, this effective "Dumbbell Back Workout" will improve your back definition. Keep your abs and butt tight to prevent your hips from rocking. First, don’t lower the dumbbell all the way down past your head; you don’t need this in the chest pullover version. Incline; Seated Shoulder External Rotation; Upright Shoulder External Rotation. Read on to learn some key dumbbell exercises to try, their benefits, and the importance of working your whole body. If necessary, you can change, modify or create your own routine according to your plan. Directions: Hold a dumbbell in each hand and hinge at the waist, stopping when your upper body forms a … These exercises are applicable to both men and women, and the weight can be adjusted for all body types. These dumbbell back exercises target the lats, rear deltoids, rhomboids, and erector spinae muscles. Here are the best dumbbell exercises for your back -- and a great back workout that puts them all together. This is useful for identifying and fixing left-to-right strength imbalances. Dumbbell Front Squat. 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