So today guys we are starting a new series called ” THE BEST DUMBBELL EXERCISES” series. In this series we’ll do the best dumbbell only exercises to train our muscles effectively and efficiently which is inspired by jeff Cavaliere, Athlean X. This time for Back, the best dumbbell exercises for back are based on the criteria for what you are trying to specifically train for. In this post, I’m showing you which exercises you should be doing to develop strength, power, hypertrophy, metabolic overload. Each of the dumbbell exercises shown has been carefully chosen to be the best at helping the viewer to achieve each of these goals.
STRENGTH
When it comes to strength, the best exercise for your back that you can do with dumbbells is the weighted pull-up. The pull-up 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.
POWER
Next category is Power, 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.
HYPERTROPHY
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 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.
METABOLIC
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.
https://pagead2.googlesyndication.com/pagead/js/adsbygoogle.jsThe Bottom Line
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.
So guys that’s it for today’s blog. If you made it to the end, I appreciate u bro. If you found the information interesting and helpful then share this post with your friends, family who need this and if you are new here don’t forget to follow my blog because i post two new blogs every week and turn on your notifications so you never miss a new post when it’s published. Till then your bro TMF signing off!
TEACHING MENS FITNESS 