Back workout at home with dumbbells only

Introduction:

Welcome, fitness enthusiasts, to a comprehensive guide of back exercises using dumbbells from your home. This is the best back workout with dumbbells. As an experienced gym trainer and nutritionist, I present an effective full back workout utilizing just dumbbells. Let's get started!

(If you want a pair of adjustable dumbbells, then check the note below!!! )

Exercise 1: Bent-Over Dumbbell Rows

Muscles Targeted: Lats, Rhomboids, Middle and Lower Trapezius

1. How to Perform:
• Stand with feet shoulder-width apart, holding a dumbbell in each hand.
• Bend at the hips, keeping your back straight.
• Pull the dumbbells to your lower chest, squeezing your back muscles.
• Release dumbbells slowly downwards stretching your lats and traps, then repeat by pulling upwards
2. Sets and Reps:
• 4 sets x 10-12 reps

Exercise 2: Dumbbell Lat Pullover

Muscles Targeted: Lats, Serratus Anterior, Triceps

1. How to Perform:
• Lie on your back on a bench, holding a dumbbell with both hands infront of your face.
• Lower the dumbbell backward over your head, then bring it back up feeling your lats.
2. Sets and Reps:
• 3 sets x 8-10 reps

Exercise 3: Single arm Dumbbell rows

Muscles Targeted:Lats, Rhomboids, Middle Trapezius, Biceps

1. How to Perform:
• place one knee and hand on a bench, holding a dumbbell in the opposite hand.
• pull the dumbbell to your hip, focusing on squeezing your back muscles
• release the dumbbell  downwards slowly towards starting position, feel the stretch and then repeat.
2. Sets and Reps:
• 3 sets x 10-12 reps

Exercise 4: Dumbbell Shrug

Muscles Targeted: Trapezius

1. How to Perform:
• Stand with dumbbells in each hand, arms by your sides.
• Elevate your shoulders towards your ears, squeezing your traps.
• slowly release the dumbbells downwards to starting position 
2. Sets and Reps:
• 3 sets x 8-10 reps

Exercise 5: Dumbbell deadlift (for Lower Back)

Muscles Targeted: Erector Spinae (Lower Back), Glutes, Hamstrings

1. How to Perform:
• Lie face down on a bench, holding a dumbbell to your chest.
• Lift your torso, focusing on engaging your lower back muscles.
• Remember that this exercise is a heavy compound movement that will train your legs too, but do not forget to do it slowly and with proper form or else there is a very less chance of injury. For extra safety, you can also use belt which will make this movement much safer.(If you want a new belt than check the note below)
2. Sets and Reps:
• 3 sets x 12-15 reps

NOTE:

If you want to grab a pair of adjustable dumbbells, then please click here to grab the best adjustable dumbbells 

If want a belt for your safer workouts, then please click here

Conclusion:

This dumbbell-only back workout proves that you can achieve remarkable results at home. As an authority in fitness and nutrition, I encourage you to incorporate these exercises into your routine. Consistency is key, and with dedication, you'll witness transformative changes in your back strength and definition. This dumbeell only back workout routine is carefully planned and is science based

For complete home workout plan of full body, click the here