Upper Back Dumbbell Workout

Upper Back Dumbbell Workout Step by Step

1. Bent-Over Dumbbell Rows

Sets: 3

Reps: 10-12

Instructions: Stand with feet shoulder-width apart, hold a dumbbell in each hand, and bend your knees slightly. Hinge at the hips, keeping your back straight, and pull the dumbbells towards your waist, squeezing your shoulder blades together. Lower back down and repeat.

2. Dumbbell Reverse Flyes

Sets: 3

Reps: 10-12

Instructions: Stand with feet shoulder-width apart and hinge at the hips. Hold a dumbbell in each hand with palms facing each other. Keeping a slight bend in your elbows, lift the dumbbells out to the side until they are parallel to the ground. Squeeze your shoulder blades together at the top. Lower back down and repeat.

3. Dumbbell Shrugs

Sets: 3

Reps: 12-15

Instructions: Stand tall with a dumbbell in each hand at your sides. Raise your shoulders towards your ears as high as possible, squeezing at the top. Lower back down and repeat.

4. Dumbbell Pullover

Sets: 3

Reps: 10-12

Instructions: Lie on a bench or the floor, holding one dumbbell with both hands above your chest. Keeping your elbows slightly bent, lower the dumbbell back over your head until you feel a stretch in your lats. Pull the dumbbell back to the starting position, engaging your upper back muscles.

5. Standing Dumbbell Y Raise

Sets: 3

Reps: 10-12

Instructions: Stand with feet shoulder-width apart, holding a dumbbell in each hand. Bend slightly at the hips and raise the dumbbells in a "Y" shape above your head, keeping your thumbs pointing up. Squeeze your shoulder blades together at the top, then lower back down.

Tips:

Start with a weight that feels comfortable and allows you to maintain proper form.

Focus on controlled movements and squeezing the muscles in your upper back during each exercise.

Rest for 30-60 seconds between sets.

Incorporate this workout into your routine 1-2 times a week for balanced upper body strength!