10 Best Dumbbell Back Exercises And The Benefits Of Back Work The best dumbbell back workout. the best back workouts with dumbbells will target the different areas of your back, including the upper, middle, and lower back muscles. here's an effective muscle building dumbbell back workout routine: bent over rows (underhand): 3x10 12; bent over rows (overhand): 3x10 12; single arm db rows: 3x10 15. 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.
Best Back Exercise At Home The Perfect Back Workout Dumbbell Onl 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. 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. The traps are your go to for moving, rotating, and stabilizing the shoulder blades. elevation: lifting your shoulders (think shoulder shrugs). depression: pulling your shoulders down (opposite of a shrug). retraction: bringing your shoulder blades together (like in rows). upward rotation: rotating your scapula upwards. 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.
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