Dumbbell Back and Shoulder Workouts

So far I have written about dumbbell exercises you can do for your chest, your abs, your legs and your arms. You can find all of these posts via the links below:

Dumbbell Chest Workouts
Dumbbell Ab Workouts
Dumbbell Leg Workouts
Dumbbell Arm Workouts – Bicep Workouts, Tricep Workouts

I also shared with you a great Dumbbell and Bodyweight ab workout that hits the abs better than situps and crunches

You can see that post by clicking here

Now however I am here to round off the dumbbell exercise list with a post about dumbbell back and shoulder exercises.

A quick note about these exercises: these are not exercises designed for people suffering back pain. If you have any sort of injury you should consult your physician before doing any new exercises.

Dumbbell Back Workouts

Dumbbell Dead Lifts

For some reason people think of the dead lift as a barbell specific exercise when this is just not the case!

Exercise tips:

Keep your back flat at all points throughout the exercise.

Single Arm Row

1) Place your left knee and left arm onto a workout bench. Bend over so that your back is parallel to the bench and your knee and hand are supporting your weight.

2) Now with your free hand pick up the dumbbell and raise the dumbbell up toward your body much similar to the motion of starting a lawnmower.

3) Lower the dumbbell back to the starting position and repeat for the desired number of reps.

Make sure that you keep your back straight throughout the workout.

Bent Over Dumbbell Row

This exercise is much like the single arm row except instead of resting on a bench you are going to bend from your waist and use two dumbbells instead:

Dumbbell Shoulder Workouts

Arnold Press

This exercise can be performed seated or standing.

First position the dumbbells infront of your shoulders with the palms facing the body.

Now you are going to rotate the elbows around and upwards until the arms are straight and the palms are facing away from the body, and then return to starting position.

Front Raise

To perform a front raise you start with the dumbbells in front of your upper legs with palms facing inwards.

Now raise the dumbbells up and forward in an arcing motion until the upper arms are just past horizontal.

Now lower back to starting position and repeat for desired reps.

Shoulder Press

Much similar to the arnold press except without the twist of the palms. Start with the dumbbells in your hands so that your lower arms are perpendicular to your upper arms and are pointing upwards.

Now you raise your arms upwards until your arms are fully stretched and then you return back and repeat.

Rounding Off

I just want to make sure that this point is clear; do not try these exercises if you suffer from back pain, these exercises are not designed to relieve pain in the back area.

Also if you are looking for a Dumbbell Fat Loss Workout program then I recommend you take a look at the Turbulence Training Dumbbell Depletion program, it guarantees fat loss in just 2 20 minute sessions a week!

Click here for more information about Fat Loss Dumbbell Workouts

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