Effective Lower Back Exercises With Dumbbells

Lower Back Exercises With DumbbellsDumbbells are dynamic and flexible exercise equipments and they are totally safe as long as you use them properly. If you are planning to tone up your lower back then you may use dumbbells instead of any other traditional resistance machines.They can prove to be very fruitful for toning and strengthening your lower back.

Exercising with dumbbells is also helpful to get rid of lower back pain as well as giving more flexibility to your back muscles.You need to target both your lower lats (back) and lower back muscles while exercising with dumbbells.

Here Are Some Effective Lower Back Dumbbell Exercises

Wide Row

Grab dumbbells in each hand and start standing in the squatting position. Now lift both the dumbbells to your chest level. Exhale slowly while lifting the dumbbells. Wait for a few seconds then breath in and go back to your starting position.

Wide Row

Photo Credit: Sheknows.com

Dead Lift

This exercise should be avoided if you have a history of lower back pain. First, stand straight with your legs shoulder width apart.Hold dumbbells in each hand against your thighs. Now, you need to lower the dumbbells straight down.

Dead Lift

Photo Credit: Infobarrel.com

In order to do so you have to bend your knees and hips.But do not over stretch it. Breathe in while lowering the dumbbells. Wait for a few seconds and then slowly go back to the starting position while breathing out slowly. This exercise is good for your hamstrings and entire lower back.

One Arm Row

To do this exercise you need to stand in front of a bench.Now, bent forward and position one hand on the bench while hold a dumbbell on another hand. Now, slowly move your hand to lift the dumbbell up. Lift the arm until it comes in a parallel position with your body. Wait for a few seconds and then slowly go back to the starting position. Repeat the exercise with your other hand.

One Arm Row

Photo Credit: Myfit.ca

Kneeling One Arm Row

Stand in front of a bench and place one knee and one hand on it. Your upper body needs to be parallel with the bench. Hold a dumbbell on another hand and let the hand hang freely.

Kneeling One Arm Row

Photo Credit: Trainwithmeonline.com

Now, lift it up without moving any other body part except your arm. Move the dumbbell up to the midsection of your body. Take a short pause and then lower it slowly. Go back to the starting position and repeat it several times. After completing one set repeat the exercise with your other arm.

Bent Over Row

Stand up and bend down with your knees slightly bent. Hold dumbbells in each hand. Now move them up until your upper arms come parallel to your body. Remember that only your arms should move and all the other body parts need to be in fixed position.

Bent Over Row

Photo Credit: Liftedathletics.com

Wait for a few seconds and then go back to your starting position.This is a short collection of dumbbell exercises which will help you a lot to achieve a toned and strong lower back. Always consult your doctor and take advice from a fitness expert before starting any fitness regime.

Photo Credit: Exercise.about.com



ritisengupta