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. 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.
First, they’re stand alone workouts when your back is the focus. second, you can choose one of the tri sets and insert it in an upper body or total body workout. each tri set will be performed two to four times, with 60 seconds of rest between exercises and two minutes of rest after each tri set. 1a. bilateral bentover row 12 15 reps. Too much weight can be a deal breaker for the rhomboids, leading to too much trapezius involvement. make sure you have good technique before loading up on weight. single arm dumbbell row: 4×10 12. Position yourself on an incline bench angled at 30 degrees. grab one dumbbell in each hand and maintain them directly below your shoulders with your arms fully extended. then, exhale and begin pulling the dumbbells outwards while keeping your elbows close to your sides. focus on driving your elbows backward as you pull. 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.
Position yourself on an incline bench angled at 30 degrees. grab one dumbbell in each hand and maintain them directly below your shoulders with your arms fully extended. then, exhale and begin pulling the dumbbells outwards while keeping your elbows close to your sides. focus on driving your elbows backward as you pull. 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. The best dumbbell exercises for back are based on the criteria for what you are trying to specifically train for. in this video, as i’ve done in this entire. 13 best dumbbell back exercises: 1. bent over row 2. underhand row 3. incline i y t raises 4. dumbbell wide row 5. elevated plank row 6. kneeling one arm row 7. deadlift 8. bent over reverse fly 9. pullover 10. kroc row 11. renegade row 12. chest supported row 13. superman row.
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