The Dumbbell Move That Works Your Back, Abs, And Shoulders All At Once

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You know what’s better than that whole ‘two birds, one stone’ saying? Three birds, one stone. Take the rear-grip T, for example. It works your abs, back, shoulders in one amazing move that you should definitely try during your next workout. “Holding the bent-over position strengthens the core and lower back muscles, while the focus of the arm movement is on upper back muscles,” says trainer Hannah Davis, C.S.C.S. and author of Operation Bikini Body. It also requires some lower-body stability, she adds. 

The way you hold the dumbbells in this variation (palms up instead of facing your body), helps engage your shoulder muscles. “A supinated grip encourages more rear deltoid muscle recruitment [than a neutral grip],” explains Davis. “It’s a great exercise for finishing those amazing shoulders off!”

All you’ll need to start is a light set of weights. 

This is also a great move to add into your at-home routine if you’ve got a set of dumbbells ready to be dusted off. Unlike lower-body exercises, which respond to higher weights because the muscle groups are bigger, you can start pretty low with this exercise (so those three- to five-pounders will do just fine). “The muscle group you’re using [to lift the weights] contains smaller muscles that fatigue more easily,” says Davis. “Start with three pounds—this might be the only time you hear me say that—and nail the form. Then you can progress all the way up to 15 and beyond as you get stronger.”

Rear-Grip T

Whitney Thielman 

• Stand with feet hip-width apart, holding dumbbells in front of your legs so the ends are almost touching, palms facing away from your body.
• Bend knees slightly and tilt forward at hips, keeping your neck in line with your spine so you’re gazing slightly forward. Make sure you’re not rounding your back, says Davis. 
• Engaging your back muscles, lift your arms out to your sides to a T position. Keep your shoulders away from your ears, adds Davis—no shrugging!
• Lower your arms back to the starting postion.
• That’s 1 rep; do 10 to 15. Repeat for 3 sets total. 

Abs: check. Back: check. Shoulders: check.

You may also like: 12 Ultra-Effective Arm Workout Moves You Can Do At Home

Related:

• A 4-Minute Abs Series You Can Do Before Breakfast
• 11 Ways To Make A Basic Plank More Challenging
• These 2 Moves Are All You Need For A Total-Body Workout

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