These exercises will go a long way toward helping your body offset the shoulders-rolled-forward posture that often comes with everyday activities like car-driving and typing at a computer. But not everyone can do the biggest, baddest back exercises out there. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. How to: Assume a high-plank position with your hands on the weights, arms extended, palms facing each other without a crease at the wrists, and feet slightly wider than hip-width apart. Half-Iso Incline Row Countup Series. Hinge forward at the hips and let your arms hang straight down from your shoulders, palms facing your body. Building a strong, powerful back is one of the best things you can do for your body. Do it with the half-iso incline row countup series, which teaches your back muscles how to continue generating force even when they've pulled your arms back as far as they can. You may be able to find more information about this and similar content at piano.io, These Exercises Will Help You Build Core Strength, How Men Over 40 Can Power Up Their Back Muscles, Rapper SAINt JHN Shares His Group Training Workout, How to Use Tabata Training to Incinerate Calories. That’s one rep. Do 20 reps. How to: Grab a pair of dumbbells and stand with your feet shoulder-width apart, knees slightly bent. Hinge forward at the hips and let your arms hang straight down from your shoulders, palms facing your body. Understanding this principle is key to building back strength, and it'll leave your lats and rhomboids with a major back burn. The incline bench also changes the angle of pull just slightly, helping you attack your lower lats more. Pull the dumbbell to your rib cage; pause, then slowly lower back to start. How to: Grab a pair of dumbbells and stand with your feet shoulder-width apart, knees slightly bent. The V-Taper Row Series will help you build your outer lats and also add size and depth to your rear delts. Mechanically, this seems a lot like a standard dumbbell row, but the towel adds two challenges. That flared-outward row will attack your rear delts, building much-needed mass behind your shoulders. Instructions: Choose three moves below. Brace your core, then pull the dumbbell toward your rib cage, squeezing your shoulder blades together. Brace your core, then pull the weights toward your rib cage, squeezing your shoulder blades together. Pullups and chinups aren't the only way to add muscle and strength to your lats and midback. Return to start. Repeat the entire three-move circuit three times total. The tempo used here will also blast your lats on the close rows, as you hold for a brief second. We may earn a commission through links on our site. Alternating Single-arm Dumbbell Row. Do it with the half-iso incline … Ebenzer Samuel, C.S.C.S., is the fitness director of Men's Health and a certified trainer with more than 10 years of training experience. You won't get to cheat much here, largely because most of your body is completely focused on maintaining solid elevated plank position. The three-way elevated plank row is all about back muscle subtlety. How to: Grab a pair of dumbbells and stand with your feet shoulder-width apart, knees slightly bent. Pause, then slowly return to the starting position. Pause, then lower back to start. Best … But don't let it be a mere hold; focus on continuing to pull upwards for the duration of the hold. That's one rep. Do 20 reps. 15 Dumbbell Exercises For Head-To-Toe Strength, 10 Exercises To Make Your Back And Biceps Burn, 9 Best Isometric Exercises You Can Do At Home, 9 Butt Exercises You Can Literally Do Anywhere. Without moving your torso, raise your arm straight back until it's in line with your body. Either way, as you focus on squeezing your shoulder blades and tightening your abs, you build a bigger, stronger back (and a resilient body overall). Equipment: Dumbbells (start with 5 to 10 pounds). You can pack on serious back muscle and strength with just a pair of dumbbells by building around row-focused moves and heavy farmer's carries. Once you have that, you get to establish an ultra-challenging TRX single-arm plank hold, which will carve your abs and obliques. From that position, you're rowing a dumbbell upwards; your lats and rhomboids will do this in near-complete isolation, in part because the rest of your body is almost completely focused on merely holding that devastating TRX plank. This Dumbbell Row Tweak Builds More Back Muscle, 10 Lat Moves You Need to Build the Perfect Back, This Dumbbell Series Will Blow Up Your Upper Body. The classic renegade row is a solid way to blast your entire upper body. For each move, do 20 reps, then continue to the next move. The 60 Best Black Friday Deals to Check Out Now, My Secret to Navigating COVID-19 Mental Health, 8 Reasons to Quit Your Phone This Holiday Season, No, Vitamin C Supplements Will Not Save Us All, The Hypervolt GO Is the Mini Massage Gun You Need, This content is created and maintained by a third party, and imported onto this page to help users provide their email addresses. Keeping your knees slightly bent and your torso straight, slowly hinge from your hips until your upper body is parallel to the floor. Our product picks are editor-tested, expert-approved. You don't need fancy gym machines to get a strong, sculpted back. Women's Health may earn commission from the links on this page, but we only feature products we believe in. Brace your core, then pull the weights toward your rib cage, squeezing your shoulder blades together. Brace your core, then pull the weights toward your rib cage, squeezing your shoulder blades together. Think of the TRX plank pause row as a devastating challenge; you'll need an extra piece of equipment for it in the TRX. That’s one rep. Do 20 reps. How to: Grab one dumbbell in your left hand and stand with your feet shoulder-width apart, knees slightly bent. For a lot of us, pullups (a gold-standard back move) are hard, so hard that we can’t do enough reps to build muscle. Stop at shoulder height and return to start. Pause, then lower back to start. The incline bench helps eliminate that as you glue our chest to the pad. This is your starting point. Ratchet up the forearm and stability challenge of the standard dumbbell row with Samuel's towel dumbbell row. Lower the weight to the floor, then repeat the move by rowing the other dumbbell. Hinge forward from your hips to lower your chest toward the floor, arms hanging directly from your shoulders, and palms facing toward body. “ The [exercises] that should always be included in a fitness routine are dumbbell deadlifts, reverse fly, bench-supported supinated row, single arm row, and upright row,” Jamie Hickey, nutritionist, trainer and Founder of Truism Fitness tells Lively . The elevated plank row hold, a move from fitness director Ebenezer Samuel, C.S.C.S., will help you build a strong mind-muscle connection with your back muscles (and incinerate your core, too). And if you do it right, focusing on keeping your hips and shoulders square to the ground, it'll build serious core strength, too. Another classic exercise, and a move that man's been doing since the beginning of time, the farmer's carry has you picking up heavy dumbbells and walking with them, typically either for time or distance. Start with 3 sets of 8-12 reps. Best Back Exercises With Dumbbells. 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