If you want to burn a lot of calories, then you need to do a lot of
resistance training exercises for the back of your body, not just the front!
Your entire back area is one of the biggest muscle groups of the body. It is
important to train the upper back because it is a hot zone for your
metabolism, as I like to say. Without exercises for this area, you won’t
burn as many calories as if you just trained the front of your body.
But a lot of folks have trouble training their upper backs at home because
they don’t have access to a chin-up bar.
But you can effectively train this area with some simple dumbbell exercises.
In this video, I go through at least a half dozen excellent dumbell
exercises for your back. Train safe, and have fun!
The first exercise is called the dumbbell pullover, it is important to be
conservative with this exercise to avoid strain in your arms. This exercise
will train your chest and abdominals, but the focus is on the lats.
Lying flat on a bench, holding the dumbbell over your chest, with a slight
bend in your arms, and lower the dumbbell behind your head. Using your lats
bring the dumbbell back up to the start position.
We can do the same move, but with a slight variation for increased
difficulty. Turn the bench sideways and have only your shoulders on the
bench and perform the same move with your abs braced.
The next exercise is the dumbbell row. There are many variations to this
exercise. First, begin with your left leg and left knee on the bench with
the dumbbell in your right hand and have your right foot on the floor. Keep
your right leg slightly bent, back flat, and abs braced.
Bring the dumbbell up to the hip while keeping the elbow close to your side.
We can change the emphasis by performing an elbow-out dumbbell row. Perform
the same exercise, but have your palm facing your right knee and elbow out.
To increase difficulty we can remove the bench and perform the exercise
without a support device. Now the abdominals, and support muscles in the
legs are more involved. The elbow out, and elbow in variations of the
dumbbell row can be performed.
Instead of doing one arm at a time you can use two dumbbells to perform rows
in the stand-up position.
And finally, in the bent over position you can perform a side lateral raise –
also known as a rear-delt raise. The more bent over you get the more stress
to the back of the shoulder, as you stand more upright, you use the medial
delts, and in an upright position moreso the anterior delts.
Use 1-2 of these upper back exercises per fat burning workout and your body will boost it’s metabolism and burn belly fat.
About the Author
Craig Ballantyne is a Certified Strength & Conditioning Specialist and writes for Men’s Health, Men’s Fitness, Maximum Fitness, Muscle and Fitness Hers, and Oxygen magazines. His trademarked Turbulence Training fat loss workouts have been featured multiple times in Men’s Fitness and Maximum Fitness magazines, and have helped thousands of men and women around the world lose fat, gain muscle, and get lean in less than 45 minutes three times per week. For more information on the Turbulence Training workouts that will help you burn fat without long, slow cardio sessions or fancy equipment, visit www.TurbulenceTraining.com
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