5Back & Shoulder Workouts With Dumbbells To Build Your Upper Body : It can be difficult to find a dumbbell workout that targets the entire back and shoulders. The main pieces of equipment that we typically consider while aiming to build the ideal back are row machines and lat pulldowns.
But we often forget about the traditional dumbbells, which are a practical and readily available piece of equipment. Dumbbells can be used in a variety of ways to strengthen your upper body while developing your back and shoulder muscles.
With these seven dumbbell workouts, you can contour your back and uncover the hidden potential of your shoulders. With the help of these workouts, you may achieve the desired toned arms and back. You can practice these exercises at your favourite gym or at home with very little equipment.
1. Seated Dumbbell Shoulder Press
A version of the traditional military press that targets the anterior deltoid is the seated dumbbell press. It’s a fantastic compound exercise that can help you develop upper arm power because it mimics pushing and lifting objects overhead.
How to do
- Beginning in a seated posture, raise your hands to shoulder height and grip a dumbbell in each hand with your palms facing forward.
- Exhale slowly, raise the dumbbells above your head, and extend your arms until your elbows are almost straight but not locked.
- When you hold in the highest position, the front of your shoulder should feel squeezed.
- Repeat the exercise after lowering the weights gradually to the beginning position.
Tips
- During the upper portion of the exercise, avoid locking your elbows.
- You run the danger of suffering an injury from hyperextension if you lock your elbows.
- For an added core strain, try doing this exercise while seated on a medicine ball.
Do two to three sets of 10 to 15 reps each. For a more difficult version, you could do a standing dumbbell squat and then move on to an overhead press to make the exercise more complete.
2. Standing Dumbbell Lateral Shoulder Raises
Front shoulder raises and shoulder presses mostly work the anterior deltoid. A lateral raise with dumbbells, on the other hand, works the middle deltoids and helps build strong, healthy shoulders.
How to do
- Begin by standing up straight with your feet shoulder-width apart.
- Hold a barbell in each hand with the palms facing you and your core tight.
- Bend your knees a little and slowly bring your arms up to your sides so that your hands face the floor.
- Hold for one to two seconds when you get to the top position, and then slowly lower the weights back to the floor.
Tips
- When doing side raises, some people move their whole bodies, but try to keep the movement to your shoulders only.
- To ease stress on the shoulder joint, keep your arms slightly bent.
- It’s important not to point your thumb down.
Start with light weights and 10 to 15 reps for two to three sets. After that, move on to 6–10 reps as you keep getting stronger and use bigger weights.
3. Standing Dumbbell Front Shoulder Raises
If you want to work out your front shoulders, front shoulder raises are a great exercise for you. Moving your body in ways that push or press are important for your front delts, and they can also help your body look balanced.
How to do
- Hold a dumbbell in each hand and stand with your feet shoulder-width apart to start this exercise.
- Pull the dumbbells up and out until they are shoulder-high and in front of you. Make sure your hands are facing you.
- Hold this pose for a few seconds, then go back to the beginning.
- Do this as many times as you need to.
Tips
- For good form, front raises need stability and core control. Try to slow down the forward motion.
- To get used to the way you should move, start with lighter weights.
4. Kneeling Dumbbell One-Arm Row
Want to add some new back workouts to your routine?
You might want to add a one-arm row. This exercise is very useful because it makes you move in ways that are similar to things you do every day, like pulling things or moving heavy things. It also works the rear delts, middle traps, and rhomboids, which makes it a great exercise for building power.
How to do
- Place one knee and a raised arm on the bench to begin. Then, put the other foot on the floor.
- Set up a heavy on the other side of you. Slowly bring the dumbbell up to your chest until your arm is bent and the weight is almost touching your chest.
- Take a moment to stay in this position, and then move the dumbbell back to the starting position.
- After the number of reps and sets you want, switch arms and do the same thing again.
Tips
- During the practice, look down to keep your head and neck in a neutral position.
- To keep your trunk from rotating too much, try to keep your spine tight.
- As you pull the weight up to your chest, remember to breathe out.
Find a region that feels good to you. For beginners, three sets of 10 to 15 reps might be a good place to start. For intermediate to expert lifters, a rep range of 6 to 8 might work better.
5. Standing Dumbbell Shoulder Shrug
The upper traps are there to lift your shoulder blades, which is exactly what the dumbbell shoulder shrug does. This move should be a part of every upper back practice. It’s also a good way to get stronger grips and get used to carrying big grocery bags.
How to do
- You should stand with your feet about shoulder-width apart and your arms by your sides.
- Lift the weights up so that your shoulders are close to your head as you slowly tuck your shoulders back.
- Keep your arms bent and hold for a few seconds. Then, go back to where you were lying down.
Tips
- During the practice, look straight ahead to keep your neck and cervical spine straight.
- Do not roll your shoulders too much. Instead, picture tightening your shoulder blades and pulling your body straight up.
For beginners, three sets of 10 to 15 reps is a good place to start. Lifters with some experience may choose a rep range of 6 to 8 reps.