Does anyone have good back dumbell exercises

GeneralCheese

I only have dumbells at home and I use 2 chairs as a flat bench. I barely feel the ones im doing rn

nossmf

It would be helpful if you told us the exercises you've been doing already, so you don't get duplicate answers. It would also help if we know what weights you had...not the number, but whether they are light, moderate, or heavy FOR YOU. (One person's heavy is another's light, so numbers are highly individual.)

That said, some of my favorite DB exercises for back include:

1 arm row...bend over from the hips, support your body with one arm on the bench/chair. The other arm will hang freely, holding a DB. Row the DB up by pulling your elbow along your rib cage. Do all your reps for one arm, then switch arms.

Renegade row...get setup as if for a pushup, but instead of your hands on the ground they will be on the handles of a pair of DBs. Row one DB up to your side, return to the ground, do the same with the other arm: that's one rep. Repeat for desired number of reps.

DB Shrugs...stand upright, holding a DB in each hand. Shrug your shoulders up, as if you were trying to reposition a backpack. Return arms to normal extension. The movement will be small, only a few inches.

DB Pullover...lie across your improvised bench so your shoulders are resting on the bench but your arms are free to extend above your head. Hold a single DB with both hands above your chest, arms fully extended. Lift your arms over your head (the path of the DB will be a rainbow arc) as far as is comfortable for your shoulders; return the DB along the same arc in reverse back to above your chest. That's one rep. Repeat for desired number of reps.

Reverse DB fly (ONLY if the DB's are light for you)...stand with a DB in each hand, arms by your sides. Bend forward by pushing your hips backwards (should feel like you're getting ready to sit down) until your upper body is bent over to a 45 degree angle. Your arms will hang down thanks to gravity. Swing your arms out wide as if to welcome a big hug by using the muscles in your upper back and shoulders. A small bend in the elbows is ok, but try to keep it to a minimum. Carefully lower the weights down by retracing their path, careful to not bang the weights together at the bottom. That's one rep, repeat for desired reps.

Retroguy2000

nossmf wrote: »

It would be helpful if you told us the exercises you've been doing already, so you don't get duplicate answers. It would also help if we know what weights you had...not the number, but whether they are light, moderate, or heavy FOR YOU. (One person's heavy is another's light, so numbers are highly individual.)

Actually, OP can answer what weight(s) the db's allow and what type they are, i.e. fixed, loadable or adjustable.

e.g. I use loadable db's, which allows me to use the same 10's and 5's on my barbell and ez-bar. And the 2x5 I put on each for lateral raises (total 22.5 per db), would be useless for me for chest press, rows, or any kind of squat.

tomcustombuilder

1 arm Dumbbell rows is your best bet