Dumbbell Swing Through Start by standing with your feet a little wider than your shoulders and knees slightly bent. Hold a dumbbell in each hand with your palms facing your legs and your elbows on the floor bent at about 90 degrees so that the weights are in the air. Keep your arms slightly bent and pull the elbows out behind. The basic dumbbell row is one of the best exercises for your back, attacking both the lats and rhomboids. To help you achieve your back-building and posture goals, celebrity fitness trainer and "Revenge Body" star Lacey Stone has put together the best dumbbell back … And if you do it right, focusing on keeping your hips and shoulders square to the ground, it'll build serious core strength, too. Stretch your arms straight above your head. Barbell rows can feel awkward. Men's Health participates in various affiliate marketing programs, which means we may get paid commissions on editorially chosen products purchased through our links to retailer sites. WHY IT WORKS: This compound movement is simple, effective, and familiar. Your arms should be fully extended at a 90-degree angle from your torso and the floor. Push your hips back and roll your shoulders back to … Building a strong, powerful back is one of the best things you can do for your body. By shifting wrist positions, you get to hit different parts of your back (as you also challenge your core in new ways): The elbow-flared position hits your rear delts, the standard elbow-close-to-torso row hits your lats and rhomboids, and the reverse-grip pull will focus in on your lower lats. Tips. You won't get to cheat much here, largely because most of your body is completely focused on maintaining solid elevated plank position. Do this circuit twice if you’re a beginner and 3-4 times if you’re more advanced. The V-Taper Row Series will help you build your outer lats and also add size and depth to your rear delts. (starting position) Finish workout by Lower the dumbbells by bending elbows 90 degrees until reaches toward your chest. As you press the dumbbells back up, make sure you’re forcing your triceps to do the work by keeping strict form At the top of the movement, you can rotate your wrists outward a little to get that extra contraction in your triceps Overhead Single-Arm Tricep Extensions You … WHY IT WORKS: Though best known as a triceps exercise, it also builds coordination between the tris and upper back. Lying Dumbbell Triceps Extension This exercises is usually done by a barbell, but I prefer using dumbbells since it needs more power. You Deserve a Seafood Tower. If you don't have access to a leg extension machine, replicate the exercise at home with dumbbells. Muscleandfitness.com is part of A360 Media LLC Fitness & Health Network. WHY IT WORKS: This exercise targets your rhomboid muscles, an unheralded but essential muscle group in your back that supports shoulder movement, opens up the chest, and helps give you a broad back. This is the starting position. (i) Lie on a flat bench while holding two dumbbells directly in front of you. Just make sure not to round your back. Dumbbell Overhead Tricep Extension. Once you have that, you get to establish an ultra-challenging TRX single-arm plank hold, which will carve your abs and obliques. Next, lower the dumbbells by bending elbow until they are two sides of head; dumbbells touch the shoulder. We’ll do  four sets of 7 exercises, alternating between pushing and pulling movements, so we can produce maximum results with minimal time and equipment. HOW TO DO IT: Stand with your feet hip-width apart, holding the dumbbells palms-down in front of your body. Think of the TRX plank pause row as a devastating challenge; you'll need an extra piece of equipment for it in the TRX. Here, you're mixing a traditional elbow-close-to-torso row with a row where your elbow flares outward. Standing Wide Row. Seated Dumbbell Overhead Triceps Extension; Hold one side of a dumbbell with both your hands and sit on the edge of a bench. WHY IT WORKS: It’s a simple yet challenging move that hits the back, shoulders, triceps and biceps. Target Muscle Groups: Shoulders (Deltoids), Upper Arm (Triceps), … Better yet, it’s simple enough that you can perform this workout at … Lie down on your back on a bench and hold a dumbbell in each hand, palms facing up, upper arms pointing the ceiling. Sign up below to receive our newest workout routines, recipes, news stories, and offers from our partners. When doing standard dumbbell rows, it's easy to wind up letting your torso rock back and forth, creating momentum instead of moving the weight solely with muscle. 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