Want to know how to get a fit spine? The best thing you can do with your back to make it healthy and fit is by doing back exercises, there are plenty of exercises you can do easily at home you can find below also sourced from this Dumbell Back Workout article at FitnessVolt. That is the obvious exercise for your spine muscles to make them stronger!
Dumbbell exercises are one of the best ways to strengthen this area since they can target multiple muscles relatively easily. Here are some of my favorite dumbbell back exercises you can do at home:
Single-Arm Row
This exercise is a great way to build strength in your back and shoulders.
To do the single-arm row:
Stand with your feet shoulder-width apart. Hold a dumbbell in one hand, palm facing the floor, with your arms bent and knuckles pointing toward the ceiling.
Keeping your elbow close to your side, pull the weight up toward your chest by contracting your biceps as if you were going to flex them; don't rotate or twist at all during this motion.
Slowly lower the dumbbell back down until it reaches shoulder height; repeat for reps on both sides (if using a barbell instead of dumbbells).
Renegade Row
As per personal trainer Patrick Dale The Renegade Row is a back exercise that targets your upper and mid-back muscles.
To perform the exercise, place two dumbbells on the floor with their long side facing you and kneel down in between them with one foot on each one. Grab the inner handles of each dumbbell with palms facing up and lift them off the ground so that you are holding them at arm’s length.
Push your hips back as far as possible while maintaining an upright torso position to create space between your hips, knees, and ankles. Lower down until you feel a stretch across your upper back before raising yourself back up again by squeezing through your abs. That's 1 rep!
Deadlift
The deadlift is one of the simplest back exercises you can do with a dumbbell, and for that reason, it's also one of the most effective.
To perform the deadlift:
Hold a dumbbell in each hand, palms facing each other. Your feet should be spaced wide apart from each other with your toes turned out slightly (about 15 degrees). Bend at your knees and hinge forward at your hips until you're almost parallel to the floor. Keep your back flat and focus on keeping your core tight throughout this exercise. Your arms should hang straight down toward the floor; don't allow them to swing as you lift up!
Now stand upright by squeezing everything in your core (abs, glutes) while straightening out through both legs at once until you're standing tall again with good posture and no excess tension in any body part (chest drawn towards shoulders).
[Source: Which Patients With Low Back Pain Benefit From Deadlift Training?]
Single-Arm Hang Clean
The single-arm hang clean is a great way to build strength in your shoulders, back, and core. To perform this exercise:
Stand with feet shoulder-width apart and knees slightly bent.
Hold a dumbbell in one hand.
Hinge forward at the hips and lower torso to about 45 degrees so that your body forms an “L” shape from shoulders to knees.
Raise the dumbbell up toward your shoulder as high as you can go without rounding your low back or losing tension in your abs (or both). It should end up somewhere between waist level and eye level depending on how tall you are!
Lower the weight under control until it ends up hanging straight down from the arm that's holding it out in front of you at chest height (because lifting something super heavy does not sound fun). Repeat for 10 reps on each side before switching sides so both arms get equal work over time!
Bent-Over Row
How to do it: Stand with your feet hip width apart, knees slightly bent. Bend forward at the waist, keeping your back straight, and grasp a weight in each hand. Keeping your arms straight, pull the weights up slowly until they are just below your chin level. Slowly lower them back down again until they reach shoulder-level. That's one rep!
Repeat 5 times or more depending on how many sets you want to do, or how many you feel like doing today!
Bent-Over Lateral Raise
You will need a dumbbell for this exercise. The bent-over lateral raise is a great back exercise that targets the rear delts, upper and lower lats, and upper traps.
To begin, stand with your feet hip-width apart and bend at the waist until you almost touch the floor with your hands. Make sure your back is straight during this movement; if it’s not, you risk injuring yourself or looking silly while trying to do this at home (or in front of your friends).
With arms hanging down by your sides, lift one dumbbell up so that it touches just below eye level as you rotate to get full range of motion—you should feel it on both sides equally when done correctly.
Hold for a second before lowering back down to starting position again. Repeat 10 times on each side before moving on to another exercise or repeating all three sets one more time.
Conclusion
Exercises with dumbbells are great for not just your back, but your core, shoulders and arms too. It's also a great way to improve stability and balance, making it a useful exercise for anyone who's looking to improve their fitness level or simply stay active throughout the day!
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