Back Workout At Home With Dumbbells. This is an explosive dumbbell lift that works your shoulders, back, biceps, brachialis, and legs, in one exercise. Deadlift, also hits your lower back, glutes, hams and quads, but in this case, we need to keep our focus only on lower back.
At the highest point of movement the shoulder blades should come together. 1) dumbbell clean up and over / clean and press. Breath in when you pull them up, and breathe out when you release them to the starting position.