Sure, belly exercises are more common and we often skip back muscle workouts, but the back has some of the biggest muscles in the body. So you should read this article and try the useful exercises in it.
Workout duration : 30 minutes
Equipment used : Medium weight dumbbells
Exercises suit: Back
Instructions Pick 3 exercises from the list below and do them as one set. Do each for 20 seconds, then move on to another set of 3 exercises you choose, and keep going like this.
Exercise 1: Single-Arm Bent-Over Row:
Stand with your feet shoulder-width apart, knees slightly bent, lean forward with your back straight so it's parallel to the floor. Keep one arm behind your back and hold a dumbbell with the other hand. Point your palm toward your body and pull the dumbbell to your chest. (20 reps each side).
Exercise 2: Single-Arm Underhand Bent-Over Row
Stand with your feet shoulder-width apart, knees slightly bent, lean forward with your back straight so it's parallel to the floor. Keep one arm behind your back and hold a dumbbell with the other hand. Point the top of your palm toward the ceiling. (20 reps each side).
Exercise 3: Single-Arm Overhand Bent-Over Row
Stand with your feet shoulder-width apart, knees slightly bent, lean forward with your back straight so it's parallel to the floor. Keep one arm behind your back and hold a dumbbell with the other hand. Point the top of your palm toward your chest. (20 reps each side).
Exercise 4: Good Morning
Stand with your feet shoulder-width apart. Hold dumbbells on your shoulders with palms facing forward. Slightly bend your knees and straighten your torso. Lean your upper body forward until you're parallel with the ground. Hold for 5 seconds, then repeat. (20 reps each side).
Exercise 5: Bent-Over Row
Stand with feet shoulder-width apart, knees slightly bent, torso straight. Lean your upper body forward until parallel to the ground. Hold dumbbells in both hands with palms facing your body. Pull weights toward your chest, squeeze shoulder blades, hold briefly, then repeat. (20 reps each side).
Exercise 6: Underhand Bent-Over Row
Stand feet shoulder-width, knees slightly bent, torso straight. Lean upper body forward till parallel to the floor. Hold dumbbells with palms facing up towards the ceiling. Pull weights to your chest, squeeze shoulder blades, hold briefly, then repeat. (20 reps each side).
Exercise 7: Overhand Bent-Over Row
Stand feet shoulder-width, knees slightly bent, torso straight. Lean upper body forward till parallel with the floor. Hold dumbbells with palms facing down towards the ground. Pull weights to your chest, squeeze shoulder blades, hold briefly, then repeat. (20 reps each side).
Exercise 8: Alternating Bent-Over Row
Stand with your feet shoulder-width apart, knees slightly bent, torso straight. Lean upper body forward until parallel to the ground. Hold dumbbells in both hands with palms facing forward towards your body. Bring weights towards your chest. Squeeze shoulder blades, hold briefly, then repeat (20 reps each side).
Exercise 9: Reciprocating Bent-Over Row
Stand with feet shoulder-width apart, knees slightly bent, torso straight. Lean forward until your upper body is parallel to the ground. Hold dumbbells in both hands with palms facing forward towards your body. Bring weights alternately towards your chest. Squeeze shoulder blades, hold briefly, then repeat (20 reps each side).
Exercise 10: Reciprocating Overhand Bent-Over Row
Stand with feet shoulder-width apart, knees slightly bent, torso straight. Lean forward until your upper body is parallel to the ground. Hold dumbbells in both hands with palms facing forward towards your body. Bring weights alternately towards your chest. Squeeze shoulder blades, hold briefly, then repeat (20 reps each side).
Exercise 11: Single-Leg Row
Stand with feet shoulder-width apart, knees slightly bent, torso straight. Lean forward until your upper body is parallel to the ground. Hold dumbbells in both hands with palms facing forward towards your body. Bring weights alternately towards your chest. Squeeze shoulder blades, hold briefly, then repeat (20 reps each side).
Exercise 12: Single-Arm Rear Delt Raise
Hold a dumbbell in one hand and lean slightly. Use your other hand to steady on a table or wall, keep your upper body steady with your palm facing forward. Move the weight backward behind your body, hold briefly and repeat (20 reps each side).
Exercise 13: Bent-Over Fly
Stand with feet shoulder-width apart, knees slightly bent and torso straight. Lean your upper body forward to be parallel with the ground. Hold dumbbells in both hands with palms facing your body. Lift your hands up, squeeze shoulder blades, hold briefly then repeat (20 reps each side).
Exercise 14: Alternating Bent-Over Fly
Stand feet shoulder-width apart, knees slightly bent and torso straight. Lean your upper body forward so you’re parallel with the ground. Hold dumbbells with palms facing body. Lift your hands up, then raise one hand higher, switch to the other hand. Squeeze shoulder blades, hold briefly then repeat (20 reps each side).
Exercise 15: Stability Ball Back Extension
For this exercise, use a stability ball. Balance on top of the ball with it under your hips and stomach. Place your hands behind your head, try to lift your upper body up, hold briefly and repeat (20 reps each side).
Exercise 16: Stability Ball Plank
Stay on top of the ball, resting on your elbows, with your body in a straight line from your head to your feet. Push forward and backward. Keep going and repeat (20 reps each side).
Exercise 17: Stability Ball Pike
Start in a push-up position with the ball under your legs and your knees straight. Then, push the ball toward your chest, trying to keep your legs as straight as possible. Repeat (20 reps each side).
If you want the dream body, you have to follow the exercises properly and carefully and not neglect any part of your body. We offer all this and more at Fitness Garage with trainers and nutrition experts monitoring you every moment.
