Get a Stronger Back with This Dumbbell Workout
You'll Be Done in 20 Minutes Flat!
back exercises with dumbbells
How it works: Choose your dumbbells and complete the indicated number of reps of each move. Repeat the entire workout 2 more times for a total of 3 sets. Watch the above video to see Jenkins demo each move.
Narrow-Grip Row
A. Start in a right leg lunge, torso hinged forward at about 45 degrees, holding dumbbells on either side of right knee.
B. Row dumbbells up to rib cage, squeezing shoulder blades together and keeping elbows in tight with palms facing in.
C. Lower dumbbells to return to start.
B. Row dumbbells up to rib cage, squeezing shoulder blades together and keeping elbows in tight with palms facing in.
C. Lower dumbbells to return to start.
Do 20 to 25 reps.
Back Fly
A. Start in a right leg lunge, torso hinged forward at about 45 degrees, holding dumbbells on either side of right knee.
B. Raise arms out to sides until dumbbells reach shoulder height, palms facing down, squeezing shoulder blades together at the top.
C. Slowly lower dumbbells to return to start.
B. Raise arms out to sides until dumbbells reach shoulder height, palms facing down, squeezing shoulder blades together at the top.
C. Slowly lower dumbbells to return to start.
Do 15 to 25 reps.
Row & Fly Combo
A. Start in a right leg lunge, torso hinged forward at about 45 degrees, holding dumbbells on either side of right knee.
B. Row dumbbells up to rib cage, elbows in tight with palms facing in. Return to start.
C. Raise arms out to sides for a back fly. Return to start. That's 1 rep.
B. Row dumbbells up to rib cage, elbows in tight with palms facing in. Return to start.
C. Raise arms out to sides for a back fly. Return to start. That's 1 rep.
Do 10 to 16 reps.
Wide-Grip Row
A. Start in a right leg lunge, torso hinged forward at about 45 degrees, holding dumbbells on either side of right knee with palms facing down.
B. Row dumbells up to shoulders, keeping elbows wide.
C. Return to start.
B. Row dumbells up to shoulders, keeping elbows wide.
C. Return to start.
Do 25 reps.
External Rotation
A. Stand with feet together, holding dumbbells in front with a 90-degree bend in elbows, forearms parallel to the floor.
B. Open arms out to sides, keeping elbows bent and tight to sides.
C. Straighten arms, lifting dumbbells up to shoulder height, palms facing up.
D. Lower elbows back to sides, then rotate dumbbells to front of body to return to start.
B. Open arms out to sides, keeping elbows bent and tight to sides.
C. Straighten arms, lifting dumbbells up to shoulder height, palms facing up.
D. Lower elbows back to sides, then rotate dumbbells to front of body to return to start.
Do 16 reps.
Triple Fly
A. Start in a right leg lunge, torso hinged forward at about 45 degrees, holding dumbbells on either side of right knee with palms facing down.
B. Raise dumbbells forward to shoulder height, biceps next to ears and palms facing down. Return to start.
C. Raise dumbbells up to shoulder height on a diagonal, forming a "Y" shape with upper body. Return to start.
D. Raise dumbbells up to shoulder height out to sides, forming a "T" shape with upper body. Return to start.
B. Raise dumbbells forward to shoulder height, biceps next to ears and palms facing down. Return to start.
C. Raise dumbbells up to shoulder height on a diagonal, forming a "Y" shape with upper body. Return to start.
D. Raise dumbbells up to shoulder height out to sides, forming a "T" shape with upper body. Return to start.
Do 16 reps.
Rounded-Arm Back Fly
A. Start in a right leg lunge, torso hinged forward at about 45 degrees, holding dumbbells over right knee. Arms are slightly rounded, palms facing up.
B. Raise dumbbells out to sides, pulling elbows toward each other behind back.
C. Return to start.
B. Raise dumbbells out to sides, pulling elbows toward each other behind back.
C. Return to start.
Do 16 to 20 reps.
Yours in Health!
Eve :-)
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