30 Minute Dumbbell Back Workout

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A1Supplements 30 Minute Back Dumbbell WorkoutBarbell Rows, deadlifts, rack pulls, and pulldowns have been the bread and butter back builders of bodybuilders and athletes for decades. While we’re not going to dispute the effectiveness of these all-time exercises when it comes to building muscle and strength, you’re not always in a position to have access to barbells, cable machines, or a power rack.

But, just because you don’t have access to all the comforts and luxuries of your go-to gym, doesn’t mean you can’t get in a killer back workout when you’re short on time, on the go, or battling the limitations of a hotel gym.

As we all know, if there’s any muscle group that’s neglected nearly as much as the legs, it’s got to be the back. And that’s a shame, because the benefits of back training extend far beyond that of just looking good without a shirt.Having a strong, thick, muscular back:

•Enhances core strength
•Fortifies your body against injury
•Improves posture by strengthening your spine and neck

So, how are you supposed to get the benefits of back training when you only have access to dumbbells?

You’re about to find out!

30 Minute Dumbbell Back Workout

The muscles of the back are capable of moving a lot of weight and taking a long time to fatigue. This typically presents a problem for getting an effective back workout, especially when you’re limited on equipment.

This 30 minute dumbbell back workout uses techniques including supersets and 1-½ rep schemes to increase time under tension, induce fatigue, and help you “feel” your back working (a problem many lifters have) to get a supreme back workout no matter where you are!

30 Minute Dumbbell Back Workout

Exercise

Sets

Reps

Rest

1-½ rep Incline Dumbbell Row

4

10-12

60 sec

Dumbbell Dead-Row*

4

10-12

60 sec

Dumbbell High Pull (superset with next exercise)

4

10-12

0

Bent Over Rear Delt Raise

4

10

60 sec

*Perform a hip-hinge as you would in a typical dumbbell Romanian deadlift, keeping your back as straight as possible until your torso is at a perpendicular angle to your legs. While maintaining a tight core, row the dumbbells to your side and hold the contraction for a count of 1 before slowly lowering the dumbbells until your arms are straight. When your arms are fully extended, powerfully contract your glutes and hamstrings to lift your body back to the starting position, being mindful not to let the dumbbells drift away from your body.A1Supplements 30 Minute Back Dumbbell Workout



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