Your information has been successfully processed! HOW TO DO IT: Lie face-up on a bench and lower the dumbbells until your elbows are bent 90 degrees. WHY IT WORKS: Another simple yet challenging movement, the dumbbell row stabilizes and strengthens your back and biceps. Form is especially key to getting full benefit from the RDL; don’t think of the exercise as bending forward, but rather as sitting back with your torso moving forward instead of staying upright. HOW TO DO IT: Start in the top position of a pushup with your hands on dumbbells placed shoulder-width apart. Lower it and repeat on the other side. With the right plan and the right discipline, you can get seriously shredded in just 28 days. HOW TO DO IT: Start with a light set of dumbbells. 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WHY IT WORKS: When your chest supported on an incline bench, the dumbbell row more intensely emphasizes your shoulders, benefiting your posture and your hard-to-target rear deltoid muscles. Then press them back to starting position. HOW TO DO IT: Stand with your feet hip-width apart, holding the dumbbells palms-down in front of your body. Brace your core, then pull the weights toward your rib cage, squeezing your shoulder blades together. WHY IT WORKS: This exercise targets your rhomboid muscles, an unheralded but essential muscle group in your back that supports shoulder movement, opens up the chest, and helps give you a broad back. Back pain is often a result of tight hips and deactivated glutes. Keep your arms slightly bent and pull the elbows out behind. Half-Iso Incline Row Countup Series. Return to starting position. HOW TO DO IT: Holding a dumbbell in each hand with your feet shoulder-width apart, keep your back straight as you lean forward to become slightly bent over. Keep your arms slightly bent and pull the elbows out behind. Pause for one second at the top and return the weight slowly to the start position. Want to level up the incline row? Reduce the chances of injury with these lower back-strengthening moves. HOW TO DO IT: Lie chest-down on an adjustable bench set at a comfortable angle (between 30 and 45 degrees). So: Assuming you’ve addressed those issues, this workout will target the muscles you need for a broad, V-shaped back—and all you need are dumbbells and a bench. Thank you for signing up. Row one dumbbell toward the side of your body while balancing on the opposite hand and feet. While keeping the shoulder blades back and chest up, raise dumbbells vertically, lifting elbows to the ceiling. PRESCRIPTION: 10 reps. 5 of 7. Pete Williams is a NASM-certified personal trainer and the author or co-author of a number of books on performance and training. WHY IT WORKS: Though best known as a triceps exercise, it also builds coordination between the tris and upper back. is part of A360 Media LLC Fitness & Health Network. All rights reserved. HOW TO DO IT: Like a Romanian Deadlift, begin by sitting back with your torso, bending forward at the hips. That’s one rep. Do 20 reps. Build wings that will help you soar to the top of your physique game. WHY IT WORKS: It’s a simple yet challenging move that hits the back, shoulders, triceps and biceps. If we don’t address these areas first, we’re setting ourselves up for back pain, not only in the weight room but also through the activities of everyday life. WHY IT WORKS: The Romanian deadlift is perhaps the most recognizable hamstring move, and for good reason—it’s effective for building the proper activation patterns in your hamstrings and glutes, while also strengthening your back. Row one dumbbell to your side. Hold the weights together and then slowly bring them out to the sides. Copyright 2020 JW Media, LLC, parent company of Muscle & Fitness. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. Return to starting position. Do it with the half-iso incline … This workout combines cardio and weight-lifting drills for serious body-sculpting results. HOW TO DO IT: Holding a dumbbell in each hand with your feet shoulder-width apart, keep your back straight as you lean forward to become slightly bent over. Follow these fit women we're crushing on for inspiration, workout ideas, and motivation. WHY IT WORKS: This compound movement is simple, effective, and familiar. Even bodyweight back exercises will dramatically improve the overall strength of your posterior chain and shoulders, setting you up for advanced back workouts, superset back workouts, and moving day at the same time. With a dumbbell in each hand, bring your shoulder blades back and together as you row the weights to your sides. We break down this lift and give some practical advice on how to build it into your program. This 30-minute dumbbell workout to build your back is designed as a circuit workout. Rest only briefly (about a minute or so) between circuits. The dumbbell upright row strengthens and stabilizes the upper back and shoulders while also challenging the triceps. 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. Given today’s sedentary culture—where we spend much of our time seated at desks, hunched over smart phones, and behind steering wheels—it’s no wonder we have an epidemic of back pain. Pause, then lower back to start. Repeat on the other side. Hold the weights together and then slowly bring them out to the sides.

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