Chest Supported Touch Row - This advanced dumbbell exercise which is an incline dumbbell row variation protects the back while fatiguing the lats.Dumbbell Pullover - This classic movement is great for the lats.Dumbbell Dead Row - This explosive variation of a dumbbell bent-over row helps you build power in the upper back.Use a weight belt or dog leash to add a dumbbell for extra weight. Weighted Pullup - Classic exercise for building upper body strength and muscle coordination.Here is a list of some of the best exercises with dumbbells for the back. You can use dumbbell exercises to hit individual muscles of the back including upper traps, middle traps, and lower traps, front deltoids, middle deltoids and posterior deltoids. The benefits of dumbbell back workouts include include convenience, increase in muscle size and strength, and eliminating strength imbalances by fixing poor posture. While a compound movement pattern done with heavy loads on a barbell is great for muscle development, you could still build muscle mass with dumbbells. There is a wide range of exercises to include in your back workouts with dumbbells. I’ve chosen the Dumbbell Bench Reverse Hyper because it allows us to hit the chronically undertrained glutes and low back – which prefer to work together – with a bit of extra weight. No list of favorite back exercises would be complete without one to hit the lower back.The ‘W’ Raise is my favorite corrective exercise for the back because it hits the frequently neglected rotator cuff in addition to the rest of the back and mid-scapular muscles.We can keep it going by grabbing the lighter set of dumbbells we were ‘touching’ to continue repping out. For metabolic, we can get the burn going in our lats without fatiguing our low back with the Chest Supported Touch Row.We can also employ assisted eccentrics to keep repping out beyond concentric failure. We can stimulate the hypertrophy even more by increasing the stretch on the lats with a special hip position. We can isolate them with the Dumbbell Pullover. For hypertrophy we want to make the lats do all the work.For power I love the speed and explosiveness of the Dumbbell Dead Row, thanks to the huge amount of force you can generate by driving your feet down into the ground, up into your arm muscles and then up through the lats.This is the Weighted Pullup, which you can set up with my dog leash trick or simply by grabbing a dumbbell between your ankles. For upper body strength I’ve chosen once of the best exercises of all time and added weight to it.I’ve shown you the best dumbbell biceps exercises for muscle strength, power, hypertrophy, metabolic, total body, corrective and a special focused exercise for the low back. If you’ve only got dumbbells to work with, the best exercises for your back would be dependent on your training goal. We’ve got a lot of ground to cover, so let’s get started! What’s more, one of the advantages of training with dumbbells is that it helps you avoid muscle imbalance because each side lifts its own weight! These dumbbell back moves will show you that just because we have limited equipment doesn’t mean we can’t effectively target the back muscles and build muscle. So that you’re covered no matter what, I’m going to show you the single best dumbbell exercise you can do for each of these goals: strength, power, hypertrophy, metabolic, total body, corrective and low back. That really depends on what goal you’re training for. Instead, ALL of my exercise selections are carefully chosen based on real science, combined with a corrective and injury prevention perspective that I bring as a physical therapist.Īnd when it comes to choosing my favorite dumbbell moves? I didn’t base my choices on misinterpreted and misinformed EMG data, or by copying someone else’s article or YouTube video… How did I set out to choose the best dumbbell exercises for the back?
0 Comments
Leave a Reply. |
AuthorWrite something about yourself. No need to be fancy, just an overview. ArchivesCategories |