Keep your elbows slightly bent the whole time to protect your joints.įor the last exercise you’re going to use a cable for face pulls if you don’t have the cable I’ll show you a different way to do it with dumbbells. You want to stop at a little bit further than a 60-degree angle and then go back down nice and far to get a good stretch. Make sure you don’t bring the dumbbell straight up over your chest because that’ll take pressure off of your lats. You can get more of a stretch by dropping your hips. Make an L shape with your hands grab the dumbbell and stack one hand over the other and then pull over your head while laying on the bench. This doesn’t look like an exercise for your back because you’re laying down on your back but I promise you this one is one of the most effective. The next one is the dumbbell pullover this one is excellent for giving you that V shape and hitting your back mostly your lats. Extend your arms straight down and make sure don’t have tension in the front of your shoulder, relax your shoulder. Are you going to take a bench incline it to stand straight up and lean against it? Grab two dumbbells and row them both back at the same time while really squeezing your back together. Really make sure you’re squeezing the back on this one. And then bring it straight back down and repeat. You’re going to row towards your hips as if you’re trying to put something into your pocket. Instead of rowing straight back towards your belly button. I’ve shown this in a video before for the back of the shoulder but it’s also one of the most amazing upper back exercises that I’ve ever done. Next, we have a dumbbell row but we’re going to do this row a little different. Also, you can get certain resistance bands for really cheap that you could tie around your pull-up bar and they’ll help you up. You can’t do pull-ups you can take a bar and put it in a lower position and pull up with your knees bent and your feet on the floor and use your legs to support you on the movement.
when you’re pulling remember to pull with your elbows not your hands and keep those elbows flared out. We want to try to go nice and wide to hit those lats more to achieve that v look. This is the exercise that will give you that V shape. Pull-ups or one of the classic exercises that will just never be beaten in regard to what it can do for your back. But the goal is to eventually be able to do pull-ups. With a pull up if you can’t do it I’m going to show you some Alternatives so don’t worry. Top 5 Best BACK WORKOUT at home with dumbbells for MEN | Exercises for mass definition size width v shape 1. So let’s get started first with the good old pull up. I tried to include some dumbbells in these exercises because I know that a lot of people have access to dumbbells. And any kind of row that we do is going to be mostly hitting the upper and the middle part of the back. Any kind of pull down movements that we’re going to do today where we’re pulling above us is going to hit the lights and give us that V shape. This will help you build your back a lot. Like you’re trying to hold a pencil in between your shoulder blades.
All you got to do it for you’re pulling exercises pull with your elbows and not your hands and try to pretend like you’re pinching something with your shoulder blades. This is what you have to know to not incorporate into the movement. The bicep is almost always an assistant muscle when you’re working your back so it’s very easy to incorporate it into the movement. If you’re using your mostly your biceps in your back exercises your back is not going to get the results that it could be getting. Before we get started there’s something that I have to make absolutely clear for you guys. And nicely defined back looks really good as well.
It’s very important for giving you that V shape holding your shoulders back and helping your posture. Let’s get right into this back workout the back is an amazing muscle especially for guys.
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