Raise the dumbbells toward the ceiling.Extend your arms straight towards the ground, with the palms facing inward.Grab a pair of dumbbells in your hands and lay down on your stomach on an incline bench (30 to 45-degree incline).Along with these the inverted row enhances grip strength and arms power. The other targeted muscle is the Latissimus dorsi and the least targeted muscles are lower traps, infraspinatus, teres major, teres minor, and posterior deltoid. īenefits of Dumbbell inverted row exerciseĪccording to a study of Ace fitness organization, the inverted row exercises also target the middle trap muscles and build a stronger back. Keep your back straight and remain bent over during the exercise.Complete 10 reps of 3 sets with 1-2 minutes gap between every set.Hold for a second and slowly lower the dumbbells and return to the starting position.Row the dumbbells out to the sides until your arms being parallel to your body.Slightly bent your knees and brace your core.Stand with your feet shoulder-width apart holding a pair of dumbbells with an underhand grip.
How to do a Underhand Dumbbell inverted row Main targeted muscle: Trap and Infraspinatus The Top 10 Dumbbell Exercises For Back Muscles You may also like: 6 Dumbbell Workouts For Lower Back If you want your back to look attractive on shirts and t-shirts, so you’ll have to hit the right muscles with the right exercises in the right way.īelow are the best dumbbell back exercises you can do at home to target, build and strengthen your back muscles. Instead of bringing shoulder blades upwards, the lower traps bring them down.
Below I have listed all of them with their primary functions. Primarily, there are six major muscles where you need to work on. Dumbbell Back Workout Routine at Home Back Muscles Anatomy For Bodybuildingįirst of all, we need to know the basic anatomy of the back muscles for bodybuilding.