To train the back for power, you need to choose a dumbbell exercise that allows you to incorporate speed and explosiveness into the movement. for me there’s none better than the dumbbell dead row. 2.) dumbbell dead row. during the rowing portion of the dumbbell dead row, you drive the dumbbells up and behind you. Stand with your feet at shoulder width apart in front of the bench. push your butt back and lower your torso down, extending your off arm to rest your palm on the bench. make sure your shoulders.
Programming tip: to build strength, perform 3 sets. starting with 10 reps on each arm, then 8 reps, then 6 reps. as the reps fall, increase your dumbbell weight. to build muscle, focus more on reps. 3 4 sets of 10 12 reps should do the trick. pro tip: control your dumbbell as you lower it down. Stand with your feet hip width apart, holding a dumbbell in each hand. place one foot a foot length behind the other, heel elevated (as shown above), so your stance is staggered. you’ll be. Bend your knees slightly while bringing your torso forward until it is almost parallel to the ground. keep your core tight and back straight. retract the scapula and pull the dumbbell to your sides while feeling the contraction in the mid back and lats. lower the dumbbells slowly while exhaling. repeat for 8 10 reps. Secure your feet and let your arms hang down, holding each dumbbell with a neutral grip. retract your shoulder blades and row the dumbbells toward the outside of the bench keeping your chest on the bench. slowly lower down until arms are straight and reset and repeat. best rep range: 8 15.
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