Adjustable Dumbbell Workouts – 3 Ways To Strengthen Your Back

Alternating rows:

Grab a pair of adjustable dumbbells, bend at your hips and knees, and lower your torso until it’s almost parallel to the floor. Your feet should be shoulder-width apart, and your lower back should be naturally arched.

Let the dumbbells hang at arm’s length from your shoulders, your palms facing each other. 

Without moving your torso, lift one dumbbell to your side and slowly lower it. Then repeat with your other arm. 

Wide row:

Stand holding a pair of adjustable dumbbells in front of your thighs with a palms-down grip.

With your chest up, back flat and knees slightly bent, lean forward at the waist until your torso is roughly parallel to the floor and the weights hang straight down in front of your shins. Keep your head in a neutral position and your eyes fixed on the floor in front of you.

Inhale deeply and begin the pull. As you pull toward your upper abs, bring your elbows out and up in a wide arc, similar to how you pull a barbell using a wide grip.

At the top of the lift, squeeze your back hard for 1-2 seconds before lowering the weights along the same path.

Dead lift:

With your feet flat beneath the barbell, squat down and grasp it with your hands roughly shoulder-width apart.

Keep your chest up, pull your shoulders back and look straight ahead rather than up or down.

Lift the bar, keeping it close to your legs and focus on taking the weight back onto your heels (rather than your toes). Think about pulling the weight towards you on the way up. Lift to thigh level, pause, then return under control to the start position.

Let the weight come to a complete rest between each rep. While it’s on the floor, take a second or two to make sure your body is in the correct position – chest up, upper back tight and eyes looking forward – before lifting it up again.

Don’t go too heavy too quickly.

Get strong. Stay strong.

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