10 Exercise for Back Workout with a single Dumbbell

This home back workout to target all of your major back muscles, from your upper back to your lower back—and everything in between.

If you spend a lot of time hunched over your computer or phone, it is extra, extra important that you do back workouts in order to keep your postural muscles strong and functional so you can stay injury-free, stand tall, and even breathe easier.

Also Read: 5 Minute Calf Workout Without Equipment

Back Workout With A Single Dumbbell

Time: 30 minutes

Equipment: one dumbbell

Good for: back

Instructions: Perform 10 to 12 reps of each exercise below, in order, resting only as needed. Once you’ve finished all exercises, rest for up to one minute, then repeat for three to four total rounds.

Reverse Snow Angel

That’s one rep. Complete 10 to 12 reps, then immediately continue to the next move, resting only as needed.

How to: Start lying face-down on floor with legs extended straight, forehead resting on a folded mat or towel, and arms by sides lifted in line with hips, palms down. Keeping arms straight and palms facing the floor, bring arms out to the side in a wide arc and overhead, bringing biceps by ears. Reverse the movement to return to start. That’s one rep.

Around-The-World (Swimmer)

That’s one rep. Complete 10 to 12 reps, then immediately continue to the next move, resting only as needed.

How to: How to: Start lying on stomach, arms extended forward, legs straight behind body, feet pointed, all four limbs, plus head and chest lifted to hover off floor. Then, circle arms out wide and back by sides, squeezing shoulder blades together. Reverse movement to return to start. That’s one rep.

Prone Pull

Complete 10 to 12 reps, then immediately continue to the next move, resting only as needed.

How to: Start lying face-down on floor with legs extended straight, forehead resting on a folded mat or towel, and arms bent with palms flat on floor close to ribs and elbows pointed toward ceiling. Lift palms off the floor, squeezing shoulder blades together, then extend arms straight overhead until biceps are by ears. Bend arms to bring palms back in line with chest. That’s one rep.

Superman

Complete 10 to 12 reps, then immediately continue to the next move, resting only as needed.

How to: Start lying on stomach with arms bent at 90-degrees, elbows in line with shoulders and forearms on the floor, legs extended to straight, tops of feet on mat. Contract core muscles to stabilize spine and lift head, chest, and arms a few inches up off the floor. Keeping neck long and neutral by gazing three inches in front of nose, extend arms straight forward, bringing biceps by ears. Reverse the motion to return to start. That’s one rep.

Serratus Punch

Complete 10 to 12 reps, then immediately continue to the next move, resting only as needed.

How to: Start standing with feet under hips, arms extended directly in front of body and shoulder-level, hands in fists, palms facing inward. Move fists one inch forward while keeping back straight and not leaning torso forward or folding and waist. Pull arms back to starting position. That’s one rep.

Supported Bent-Over Row

Complete 10 to 12 reps, then immediately continue to the next move, resting only as needed.

How to: Start in a hinge (hips back workout, knees slightly bent, torso leaned forward at 45 degrees), holding the handle (or end of a weight if you’re using a dumbbell) with left hand, arm extended straight toward floor in front of left foot, and right hand resting on bench or chair for balance. Keep shoulders level and squeeze left shoulder blade, pulling the left elbow up until weight comes to chest height. Reverse the movement to return to start. That’s one rep.

Dumbbell Good Morning

Complete 10 to 12 reps, then immediately continue to the next move, resting only as needed.

Stand with feet shoulder-width apart and hold a dumbbell across shoulders, behind head (you only need one, even though the picture shows two). Keeping knees slightly bent and torso straight, slowly hinge from hips until upper body is almost parallel to the floor. Hold for a moment, then return to start. That’s one rep.

Bird-Dog Row

Complete 10 to 12 reps, then immediately continue to the next move, resting only as needed.

Begin on all fours with wrists beneath shoulders and knees beneath hips. (Up the challenge by resting on a raised surface, like a bench or non-glass coffee table, to increase shoulder range of motion.) Hold a dumbbell in left hand. Brace core and lift and extend right leg until parallel with the floor. This is your start position. Pressing through right hand and left shin, draw left elbow back towards left hip until elbow lifts next to rib cage. Keep spine long. Slowly reverse the movement to return to start. That’s one rep.

Seated Reverse Fly

Complete 10 to 12 reps, then immediately continue to the next move, resting only as needed.

Start seated on a chair with legs bent, feet flat, arms straight and extended down toward floor, elbows by thighs, and torso tilted forward at 45-degree angle. Without moving anything else, lift arms out to sides and up toward ceiling until they come behind body. Pause at the top, then return to start.

Dumbbell Single-Leg Row

Complete 10 to 12 reps, then immediately continue to the next move, resting only as needed.

Hold a dumbbell in left hand, palm facing body, and raise left foot behind you. Hinge forward, letting the weight hang directly under shoulder as you lower torso and raise right leg until both are parallel to the floor. This is the starting point. Bring the dumbbell to rib cage; pause, then slowly lower back to start.

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