Dumbbell Swing
The dumbbell swing works the key muscle groups, including the chest, hamstrings, quadriceps, trapezius, shoulders, and abdominals.
How to do it?
- Stand with your feet hip-width apart while holding a heavy dumbbell in both hands, grabbing from the top.
- With your knees slightly bent, push your hips back and lower down your chest to bring the dumbbell between your legs.
- Now slowly push your hips forward to swing the dumbbell to your shoulder height.
- Now reverse the whole movement and swing the dumbbell back between your legs.
That’s one rep; continue this for 30 seconds or so.
Dumbbell Reverse Fly
During this movement, you work your upper back and shoulder region.
How to do it?
- Stand with your feet slightly wider than hip-width apart and hold a dumbbell in both your hands.
- Bend forward at your torso until you make a 45-degree angle with the floor.
- With a slight bend in your elbows, lift the dumbbells and continue to do so until they reach your shoulder height.
- Now slowly lower the dumbbell back to the starting position.
Repeat this for 30 seconds. You can increase the intensity of the workout by lifting heavy dumbbells eventually.
Renegade Rows
It’s a row you do from a plank that works your back and core at the same time. Make sure you’re comfortable with planks and start this with lightweight.
How to do it?
- Get in the plank position and grip two weights while resting on the toes or knees(if needed).
- Hold on to the position while squaring the hips, lifting the arm, and bringing your elbow to the torso level in a rowing position.
- Now repeat the movement on the other side.
Continue this on both sides for 2 or 3 sets of 10 to 16 reps.
Row With a Resistance Band
This workout is a variation to traditional dumbbell rows with more intensity.
How to do it?
- Start with wrapping a resistance band to a stable object in front of you. Now sit or stand, so there’s tension on the band.
- Now hold the handles in both hands, keeping the arms straight and your wrists facing each other.
- Contract your back to bend the elbows inwards of the torso, making a rowing motion.
- Your shoulders should be relaxed while pulling the elbows back to the torso level.
Return to the starting position and repeat 2 to 3 sets of 10 to 16 reps.
Bridges
Bridges work mostly your gluteus maximus, and keeping it strong can support the lower back.
How to do it?
- Lie straight on the floor with your knees bent. Place your feet flat on the ground hip-width apart.
- Now slowly press your feet into the floor while keeping your arms by your side.
- Raise your buttocks off the floor until your body forms a straight line from shoulders to knees.
- Squeeze the hips while placing shoulders on the floor.
- Now, lower the hips on the floor and rest for a few seconds.
Perform 15 reps and take a rest for 1 minute. Do 3 sets of 15 repetitions.
The Bottom Line
Our back helps us in everything from standing straight to bending over. People don’t think about their back very often until one day they feel a slight ache. Strong back muscles help you to do your everyday tasks more smoothly. If you work out in the gym, it also helps support your core and abs.
You can perform these workouts even if you’re a beginner; just make sure you’re doing them under the supervision of any equipment included. We’d recommend you to start slow and lift lighter weights in the beginning. When you get comfortable with your moves, you can increase the intensity as per your strength.
