Feb 9, 2005

Dumbell Back Exercises – For A Sexy, Well-Sculpted Back

Dumbell back exercises are easily done in a home gym and are safe and effective for strengthening and toning back muscles. Dumbbells have an advantage over exercise machines because dumbells give you a greater range of movement which is more natural. Dumbbells can actually be used to strengthen all the muscle groups of the body including the back.

The muscles of your back play a central role in maintaining your overall health.  Having strong back muscles give you a good posture and helps prevent back strain and injury. There is a dumbell back exercise specific to each muscle in your back.  The five main muscles of the back are the Teres major, Latissimus dorsi, Rhombids, Trapezius and the Erector spinae.

You should always do a warmup before any kind of exercise routine, and dumbbell exercises are no exception. You should rest for a few minutes between each back exercise. Following these simple guidelines will prevent injuries when doing dumbbell exercises.

Back Specific Exercises With Dumbells

Dumbell pullovers are great for developing the upper back.  Lie on a flat weight lifting bench with your head flush to very end and grasp a dumbell with both hands.  Raise the weight directly over your face, keep your arms slightly bent and then slowly lower the dumbell behind your head as far as you can comfortably go.  You will feel a good stretch in your lats, squeeze them as you return to the starting position and repeat for three sets.

Dead lifts are a good dumbbell exercises for strengthening the lower back and the hamstrings. Be careful though - done incorrectly they can cause back damage. If you have a history of lower back pain, it would be best to avoid this exercise.

Dead lifts are done by standing upright with your knees slightly bent and the dumbbells held at your sides. Using the muscles of your lower back, lower the dumbbells as far as is comfortable keeping your head upright. Do not try to go any lower than is comfortable - you may only reach the level of your knees. Raise the dumbbells to the starting position and repeat for three sets.

The single arm row is also a good dumbbell workout for strengthening the back, particularly the lats. Put your left leg on a weight lifting bench so that your right leg is standing straight on the floor and your left knee is supported on the bench. Bend your upper body so that your right arm is extended to the floor. Take a dumbbell in your right hand and lift the weight to your chest while keeping your elbow close to your body, slowly lower the dumbell and repeat.  Do three sets of this dumbbell exercise and then change to your right leg and and your left hand for 3 more sets.

About The Author:
Julia Mahler is a successful author and the talented publisher of many websites, a1-weight-lifting-equipment.com included. Providing a wonderfully researched resource for your weight lifting needs, including information on abs workouts, barbells, weightlifting belts, gloves and hooks, home gyms, smith machines, Olympic weights, supplements, specialty weight lifting equipment items and more.

By: Julia Mahler
http//www.a1-weight-lifting-equipment.com