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The BEST Dumbbell Exercises - BACK EDITION!

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Rating: 4.0; Vote: 1

ve done in this entire series, I-m showing you which exercises you should be doing to develop strength, power, hypertrophy, metabolic overload, total body, corrective and low back strength. Each of the dumbbell exercises shown has been carefully chosen to be the best at helping the viewer to achieve each of these goals. When it comes to strength, the best exercise for your back that you can do with dumbbells is the weighted pullup. The pullup alone is one of the all time greatest back exercises. Add some additional weight by either gripping a dumbbell between your feet or hanging it around your waist with a belt and you-ll be positioned to progressively overload your lats each time you perform the exercise. Next, when trying to optimize power you need to choose a dumbbell back exercise that allows you to incorporate speed and explosiveness into the movement. The dumbbell dead row is a perfect option for doing this. You begin the exercise by generating a huge amount of force through your feet into the ground and drive them up in one motion. It is essentially a deadlift up to the level of the knee, at which point the elbows are driven behind the body with the strength and power of the lats. To create hypertrophy of the lats you want to switch the focus from one of blended muscle involvement to more isolation. Here, the dumbbell pullover is the winner. By dropping the hips as shown, you-ll be able to increase the stretch on the lats and place an even greater eccentric stretch on the muscles (a known stimulus for muscle growth and size. Add in the drop set to the forced eccentrics and you will be able to get even more out of the set when you thought you had already reached failure. As a metabolic option, the goal for creating overload is to get to the point of muscle burn and find a way to sustain it. This is a great opportunity for the lats but is often compromised by the fact that the lower back is the area that fatigues first, prior to the lats themselves, especially if you perform a standing row as your exercise choice. You can avoid this by simply putting your body in the position of a chest supported row. The low back is protected and the lats can take the continued fatigue that comes from taking this set to and through the burn. The corrective exercise of choice is the W raise. This not only hits all of the muscles of the back and mid-scapular area but most importantly, the rotator cuff. People forget just how important the rotator cuff muscles are to the overall development of the back. By performing this exercise that requires external rotation of the shoulders to get in the right position, you will be sure not to be overlooking this anymore. Total body and lower back options are also covered in this video for the best dumbbell exercises for back. The key is that there are no limitations to the gains you can make from your back workouts just because you are training with or limited to just dumbbells. If you have the right exercises for back in mind, you-ll be able to get great gains regardless. If you-re looking for a complete workout program that hits not just your back but every other muscle in your body to create massive muscle growth and performance, be sure to visit the link below and grab the ATHLEAN-X Training System that best matches your current training goals
Date: 2022-04-22

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Comments and reviews: 10

FullMetalRaven
Hey Jeff, I was wondering if u can help me with a triceps issue I have. I'm right handed and my right tricep lateral head is bigger than my left triceps lateral head. I have thick arms but I can't seem to know how to make my left tricep lateral head to grow specifically. Is there an exercise that I shld do to make that specific muscle to grow? Thanks.
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Tammy
my god why are weight training videos all so loud and aggressive. Please calm down. Weight training is about peace and concentration and mindfulness. Not macho guys shouting at you. It-s like everyone thinks that should be the format because it should be all excitement and motivation. But all it does is overwhelm the viewer
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Dustin
1: 16 Weighted pull-ups (strength)-
2: 18 Dead rows (power)-
3: 27 Pull-overs (hypertrophy)-
5: 20 Chest supported touch rows (metabolic)-
6: 33 The manmaker (total body)-
7: 54 -W- raise (corrective)-
9: 32 Bench reverse hypers (miscellaneous)
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Nick
For God so loved the world that He gave His only begotten Son, that whoever believes in Him should not perish but have everlasting life. For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. John 3: 16-17
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Carlton
1: 16 STRENGTH - Pullup
2: 16 POWER - Dumbbell Dead Row
3: 26 HYPERTROPHY - Dumbbell Pullover
5: 19 METABOLIC - Chest Supported Touch Row
6: 32 TOTAL BODY - Man Maker
7: 52 CORRECTIVE - Dumbbell W Raise
9: 30 MISC - Bench Reverse Hyper
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Kevin
I'm having a lot of trouble doing many exercises due to my lower back. I got hit by a bus in grade 1 and have suffered in pain since. Now that I'm beginning to feel the pain even more. How can I fix my back so I can do bent over rows. Can you help Jeff?
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PK
Because of that muscle right there is so big on me, I have the hardest time engaging my chest when lifting/ working out, even when I engage my chest that muscle still seems to take the bulk of my workout and I cannot figure out how to get it to stop
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hard
1: 16 Weighted pull-ups (strength) 2: 18 Dead rows (power) 3: 27 Pull-overs (hypertrophy) 5: 20 Chest supported touch rows (metabolic) 6: 33 The manmaker (total body) 7: 54 -W- raise (corrective) 9: 32 Bench reverse hypers (miscellaneous)
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Ravified
Sorry, for the last exercise, Bench reverse hypers, I feel the contraction in hammies aswell as glutes but nothing in lower back, what am I doing wrong? Do my testies need to be on the bench or hanging (how low do I need to be.
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Ayush
Just one suggestion GREATEST Jeff cavalier!
Please swallow your saliva more while talking to us in these videos.
I get annoyed by its accumulation in your mouth while you talk in these videos.
Rest is awesome. !
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