BACK DUMBBELL EXERCISES

Dead Lifts
[Works the lower back and hamstrings. Be very careful with this exercise. If you have a history of back pain leave this one alone.]

• Stand upright, feet shoulder width apart, knees slightly bent. Hold 2 dumbells against your thighs.
• Use your lower back to lower the weights down your leg. Your back must remain flat, the lower back arched inwards slightly. Do not round it. Keep your head up, right throughout the movement.
• Only lower the weights as far as is comfortable even if that's only as far as your knees.
• Stand upright using your lower back, maintaining a flat back and bent knees and keeping your head up.

Single Arm Row

• Stand upright with the bench next to your left leg. Bend your left leg and rest it on the bench. Bend from your lower back and support yourself by placing your left hand on the bench. Your upper body should be parallel to the ground.
• Hold the weight in your right hand and let it hang down so it's just off the floor. Your palm should be facing towards the bench.
• Keeping your elbow tucked into your side raise the weight up to your midsection.
• Slowly lower the weight to the start position and repeat. After the desired number of repetitions repeat for the other arm.

Lying Bent Over Rows
[This is the same movement as the single arm row except you can work both arms at once whilst supporting your back.]

• Set the bench to a 30-45 degree incline.
• Lie face down. Holding 2 dumbells let your arms hang down so your knuckles brush the floor. Your palms should be facing towards your feet.
• Pull the dumbells up towards your chest and to the sides of the bench.
• Slowly lower the weights back down and repeat.