This time, we do a back workout at home with one dumbbell. Want to do really effective back training in your home gym with minimal equipment? Look no further!
Contents
Intro
Overhand Row
Pullover
Bent-Over Underhand Row
Towel-Grip Row
Row to Hip
Intro
Buying sets of dumbbells is expensive. But with just three individual dumbbells, one light one medium and one heavy, or even a single power block, you can still do really effective workouts at home. In this series of videos, I'm going to show you single dumbbell workouts you can do at home for each muscle group to build some serious muscle mass.
In this video, we're going to do a back workout.
1. Overhand Row
For this exercise, you will need a heavy weight. An overhand grip targets all the muscles in your upper back. In this exercise, you will need a bench or a chair to support yourself.
Place your other hand on the bench to support yourself.
Stand with enough distance between your feet and the bench so that your torso is parallel to the floor.
Pick the dumbbell up and assume an overhand grip, palm facing behind you.
Lift your elbow up at 90 degrees so that your hand comes up next to your chest.
Hold this position for a second, then lower the dumbbell back down.
During this exercise, make sure you are looking down at the floor and not up, otherwise it will place unnecessary stress on your neck.
To make this exercise even more effective, when your arm is fully extended at the bottom of the movement, twist your back slightly to further lower the dumbbell, then twist back out when starting the next rep. This increases the range of motion for the exercise, engaging more muscle fibers and achieving more effective muscle growth.
2. Pullover
For this exercise, you will need a medium weight. The pullover is a very effective exercise that targets all the muscles in your back. In this exercise as well, you will need to use a bench or a chair.
Stand a few steps away for the bench or chair.
Holding the dumbbell in both hands, place your upper back on the bench or chair so that your torso is parallel to the floor.
Lift the dumbbell up with both hands so that you are looking up at it.
With a slight bend in your elbows, lift the dumbbell back behind your head.
Hold this position for a second, then lift the dumbbell back up to the starting position.
When lifting the dumbbell behind your head, keep your head still, looking up at the starting position where you have the dumbbell to avoid putting unnecessary strain on your neck.
The pullover is a unique exercise that can target either the back muscles or the chest muscles. To make sure you are training your back and not your chest, think about engaging your back muscles as you lower the dumbbell down and bring it back up.
3. Bent-over Underhand Row
For this exercise, you will need a heavy weight. The underhand grip primarily targets the lats, and for those of you interested in building bigger arms, it also engages the biceps for some bonus arm training.
Standing up straight with the dumbbell in one hand, bend over so that your torso is at an angle of about 45 degrees.
Rotate the dumbbell and assume an underhand grip, with the palm of your hand facing forwards.
Lift your elbow up at 90 degrees so that your hand comes up next to your obliques on the side of your torso.
Hold this position for a second, then lower the dumbbell back down.
During this exercise, make sure you are looking at the floor and not up, otherwise it will place unnecessary stress on your neck.
4. Towel Grip Row
For this exercise, you will need a medium weight. This exercise uses a neutral grip to evenly target the entire back. You will also need a bench or a chair and a hand towel for this exercise.
Wrap the towel around the dumbbell grip and hold the towel in your hand with a neutral grip, palm facing the opposite side of your body.
Place your other hand on the bench to support yourself.
Lift your elbow up at 90 degrees so that your hand comes up next to your chest.
Hold this position for a second, then lower the towel and dumbbell back down.
During this exercise, make sure you are looking down at the floor and not up, otherwise it will place unnecessary stress on your neck.
Using the towel requires your back muscles to keep the dumbbell balanced throughout the entire movement. This is not something they normally have to do in back exercises, and will provide a new stimulus that will help you achieve more effective muscle growth in your back.
5. Row to Hip
For this exercise, you will need a medium weight. This exercise trains the lower lats, which are usually very hard to target. This exercise will also require a bench or a chair to support yourself.
Place your other hand on the bench to support yourself.
Stand with enough distance between your feet and the bench so that your torso is parallel to the floor.
Pick the dumbbell up and assume a neutral grip, palm facing the opposite side of your body.
Lift your elbow up at 90 degrees and slightly back so that your hand comes up next to your hips.
Hold this position for a second, then lower the dumbbell back down.
During this exercise, make sure you are looking down at the floor and not up, otherwise it will place unnecessary stress on your neck.
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