Back Dumbbell Exercise | Dumbbell Exercise Gym

Bending-Knee Dead Lift

Stand up straight with feet at shoulder-width apart and then bend your knees slightly, hang your two arms down the side of your torso，elbows close to your torso, hold one dumbbell in each hand, palms facing your thighs. That is your starting position

Keep your upper body straight and arms extended, lean forward by bending at your waist until your upper body is parallel to the floor, keep the dumbbells close to your thighs during the whole process

Then, slowly raise your torso back to the starting position

Breathe out when raising and in when lowering Continue reading »

Kneeling One-Arm Row

Stand up straight near a flat bench, place your left leg on the end of the flat bench, lean your torso forward by bending at your waist until your upper body is parallel to the floor, place your left hand on the other end of the bench for support, keep your back straight, hold one dumbbell in your right hand with right arm extended in front of you, keep your head up, right palm facing your torso. That is your starting position

Keep your torso stationary and right upper arm close to your torso during the whole process, raise the dumbbell to the side of your chest until your right upper arm is parallel to the floor, hold the position for two seconds as you squeeze your back

Then, slowly lower the dumbbell back to the starting position

Repeat the same movement with your left arm

Breathe out when raising and in when lowering Continue reading »

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Bent-Over Two-Arm Row

Stand up straight with feet at shoulder-width apart, lean your torso forward by bending at your waist until your upper body is almost parallel to the floor, keep your back straight, hold one dumbbell in each hand with arms extended in front of you, keep your head up, palms facing your torso. That is your starting position

Keep your torso stationary and upper arm close to your torso during the whole process, raise the dumbbells together to the side of your chest until your upper arms are parallel to the floor, hold the position for two seconds as you squeeze your back

Then, slowly lower the dumbbells back to the starting position

Breathe out when raising and in when lowering Continue reading »

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Bent-Over Two-Arm Row With Palms-In

Then, slowly lower the dumbbells back to the starting position

Breathe out when raising and in when lowering Continue reading »

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Back Shrug

Lie face-down on one incline bench, hang your two arms down in front of you and perpendicular to the floor, hold one dumbbell in each hand, palms facing each other. That is your starting position

Squeeze your shoulder blades together, hold the position for two seconds

Then, slowly lower back to the starting position

Breathe out when raising and in when lowering Continue reading »

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The Difference Between Bending-Knees and Unbending-Knees Dead Lift (II)

The Erector spinae on the lower back would be exercised mainly by bending-knees dead lift; and the biceps femoris in the rear legs would be exercised mainly by unbending-knees dead lift; let’s talk about the more difference between the two dumbbell exercises.

Here is the description about bending-knees dead lift and unbending-knees dead lift:

Bending-knees dead lift:

1, stand up with your feet forming almost 90 degree angle; bend your waist with bending knees and forming almost 45 degree between upper body and ground; hold two dumbbells with two hands; look up a little;

2, then unbend the knees and waist to raise the dumbbells, when your body are completely straight up, don’t shrug，keep the position for two seconds;

3, lower the dumbbell down by bending waist and knees together;

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The Difference Between Bending-Knees and Unbending-Knees Dead Lift (I)

The dead lift could be the most famous compound dumbbell exercise probably, because almost all the muscles of the whole body could be used to complete it. Its movement is very simple; the only difference you could change may be bending your knees or unbending them throughout. Some people usually think there is nothing different by the little change. Actually they could almost be considered as two different dumbbell exercises; because they are mainly for two different muscle groups; although we call both of them dead lift. Continue reading »

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Kneeling One-Arm Row: the Number 1 Dumbbell Exercise For Back

As we consider the dead lift as the first compound dumbbell exercise for back, what is the first isolating dumbbell exercise for back? The answer is the kneeling one-arm row. To finish eight sets of kneeling one-arm row after compound dumbbell exercise, like dead lift, would exercise the Latissimus dorsiefficiently. Besides Latissimus dorsi, it can exercise not only some other back muscle including Teres major muscle，Teres minor muscle，Trapezius and Rhomboid muscle; but also some other arm muscle including biceps and Brachialis muscle.

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One-Arm Dumbbell Row Is better than Barbell Row and T-Bar Row In Building the Latissimus Dorsi

As we said before in “Kneeling One-Arm Row: the Number 1 Dumbbell Exercise For Back”, the one arm dumbbell row is one popular dumbbell exercise for Latissimus dorsi，and actually you can do it with barbell or t-bar row. But if you ask me which is best for building among them, my answer must be the dumbbell row. I have three reasons.

The first reason is that you only exercise one side Latissimus dorsi for one time, so it can solve the asymmetry of two sides Latissimus dorsi. You can strengthen the weak side of Latissimus dorsi through more sets with heavier dumbbell;

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What Kind of Dumbbell Exercise Could Build the Trapezius

When you talk about the workout for back, the first kind of muscle come into the mind of most people would be the Latissimus dorsi. But only a few people would consider the other part of back muscle, which is Trapezius. Absolutely the Latissimus dorsi is the most important muscle of back, but it is only the Trapezius which can make the figure of back smoother. And the strong Trapezius could make your back seem thicker. The dumbbell exercises for Trapezius are mainly two kinds: shoulder shrug and upright row.

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