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Back Exercises with Dumbbells for Women

Saptakee Sengupta Feb 28, 2020
There are some exercises that are specifically meant for strengthening the muscles of the back. The following write-up provides information on some exercises with dumbbells that can help women strengthen their back muscles.
Back exercises help build up the muscles of the back thus, resulting in a strong body. Following the right form and technique is central to any workout. Particularly, when women exercise with dumbbells, they have to be very careful with the lifts. Earlier, dumbbell workouts were carried out only by women athletes, actively engaged in outdoor sports. Today, women also invest a lot of energy into bodybuilding workouts to get an athletic physique.
The back is composed of two types of muscles, namely latissimus and trapezius. The latissimus runs from the armpits to the waist, whereas the trapezius starts from the base of the skull extending to the neck, shoulders, and middle of the back. The dumbbell workouts target these muscles. These involve complex exercises such as deadlifts, bends, rows, cleans, shrugs, etc.
The secondary muscles of the back also get stimulated while doing the dumbbell exercises, contributing to some extent in building the muscles of the back. The best back exercises using dumbbells would combine both horizontal and vertical moves. Here are some dumbbell exercises meant exclusively for the back.


These workouts are meant for upper, as well as the lower back. The upper dumbbell exercises strengthen the back, as well as the shoulder, whereas the lower back exercises with dumbbells help build the muscles of the waist and lower torso.

Lateral Raises

  • Grasp a dumbbell with each hand. Bring them in front of the thighs.
  • Your elbows and knees should be slightly bent.
  • Bend over slightly at the hips.
  • Lift the dumbbells out to the side, until they are at the level of your head.
  • Lower the dumbbells to the sides.

Dead Lifts

  • Stand straight. The feet should be shoulder-width apart, with the knees a little bent.
  • Lift the dumbbells with both hands.
  • Bend the lower back. Keep the weights lower to the legs with knees bent.
  • The lower back should be arched and the upper back should be flat.
  • While raising the dumbbell, the head should be upright.

Bent Over Rows

  • Incline on the bench resting on the stomach.
  • The legs should form an angle of 45 degrees with the ground.
  • Hang the arms loose from the bench and hold the dumbbells.
  • Bend the hands and pull the dumbbells towards the chest and then lower them.

Single Arm Rows

  • Fold the left knee over the bench and let the right leg touch the ground.
  • Lift the dumbbell with the right hand, and let the left hand support the bench.
  • Lift the dumbbell towards the chest. The body should be parallel to the floor.
  • Perform the same movement with the left hand.

Reverse Fly

  • Sit on a bench preferably at the edge with the feet touching the ground.
  • Bend your body in such a way that your chest touches the thighs.
  • Lift the dumbbells with the arms on the outside way.
  • Lower the dumbbells when the arms are parallel to the ground.

Shoulder Shrugs

  • Stand straight without bending the legs at knees.
  • Keep the feet shoulder-width apart.
  • Keep the arms straight and lift the dumbbells by shrugging the shoulders.
  • Do not raise the shoulder, but only 'shrug'.
  • Then, take a resting pose with the dumbbells down.

Upright Rows

  • Stand straight without bending the knees and keep the feet slightly apart.
  • Bring the dumbbells close to the body.
  • Raise them to your chin and then bring them down.
It is necessary to be very careful while doing the lifts. Follow the dumbbell workout routine strictly, as per the guidelines given by your fitness trainer. Never try lifting heavy weights if not accustomed. First practice with lightweight dumbbells (2 pounds), and then increase the weight, depending on the requirement and stamina of your body.
Disclaimer: This story is for informative purposes only. Always consult a physician before starting any physical fitness program in order to reduce the risk of injury.