Bent over dumbell rows - hurt lower back

Lindalo5032

Hi all,

I'm 63 years old and my doc recommended that I start lifting light weights. I mostly use 6.6 lb. dumbells but I do have some lighter ones that I can use. I'm doing biceps curls, dumbell overhead press, dumbell triceps extension, and (not sure of the correct name) bending over to the side. 3 sets of 12 reps, 3 days a week.

I want to do something for the rolls of fat in my upper back. Tried the bent over dumbell rolls, but it hurts my lower back to bend over like that. I don't have a bench. Is there anything else I can do with the dumbells for the rolls of fat in my back and upper sides?

Myobi

When doing bent over rows, make sure that you have your core/abs engaged to support your back, otherwise you'll hurt it. Also, if you're having difficulty keeping your back straight and supported with the heavier weight, switch to lighter weights until you're stronger. However, there are other exercises that will help strengthen your back/core so that you can build up to rows.

1: Get on your hands and knees into a table position. Lift your right leg and your left arm until they make a straight line with your body. Hold for 30 seconds and then switch to your left leg and your right arm and hold that for 30 seconds.
2: Lay on your stomach on the ground, with your arms out in front of you. Lift your legs, arms, and head/chest off the ground and hold for a beat. Return to the ground. Repeat in sets.
3: Lay on the ground, with your knees up (pre-crunch position). Lift your hips up into the air as far as they'll go while keeping your feet on the ground. Hold for a beat and return to the ground. Repeat in sets.