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Dumbell Workout for the Back

  • 08-05-2011 10:08pm
    #1
    Lago
    Registered Users, Registered Users 2 Posts: 364 ✭✭


    I started working out about 3 months ago and back then I didn't know really what I was doing and was only really working on my chest. This carried on for a while and only recently I've started to change from what I had been doing. My chest seems to have hit a plateau so now I want to work on losing body fat percentage and strengthening my backs and legs.

    Thing is, working on my back and legs is really arkward. Firstly, I never really tried many back exercises, other than One Arm Rows, for fear of injuring myself. Plus, I ran out of weights while working out my chest, so I used a fly-wheel off a jeep to increase the weight. Only problem is, it's made the barbell only for bench press, unless I want to go through a lot of work, which I really don't.

    So I was hoping someone could suggest me a workout routine for my back using just dumbells and body weight. If you could give suggestions for the other things I wrote too, I'd appreciate it, but it's mainly the back routine I was hoping for


Comments

  • #2
    squod
    Closed Accounts Posts: 8,704 ✭✭✭squod




    Supine rows and pull-ups surely? Get some bands or elastic rope for yourself if you can't manage one pull-up. Deadlifts are something to consider later on IMO.


  • #3
    marathonic
    Registered Users, Registered Users 2 Posts: 1,684 ✭✭✭marathonic


    The excercises I do that hit the back are:

    Dumbbell Deadlift (Glutes, Lower Back)
    Dumbbell Bench Press (Pecs, Deltoids)
    Dumbbell Shoulder Press (Deltoids, Rotator Cuff)
    Close-grip chinups (Lats, Brachialis)
    Dumbbell Renegade row (Lats, Abs)
    Hanging Shrugs (Trapezius)
    Pushups (Pecs)

    I'm not sure whether that's a total back workout or not - I'm a beginner with free-weights. Also, not all of the above are done on the same day. My program is:

    Workout A
    Dumbbell Squat (Quads, Glutes)
    Dumbbell Deadlift (Glutes, Lower Back)
    Overhead Dumbbell Swing (Hamstrings, Glutes)
    Hanging Lateral Leg Raise (Obliques, Abs)
    Dips (Pecs, Triceps)


    Workout B
    Dumbbell Bench Press (Pecs, Deltoids)
    Dumbbell Shoulder Press (Deltoids, Rotator Cuff)
    Close-grip chinups (Lats, Brachialis)
    Dumbbell Renegade row (Lats, Abs)
    Hanging Shrugs (Trapezius)


    And pushups and situps at home on alternating days.


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