The 10 Dumbbell Back Exercises To Add To Your Back Workouts
Finding new and interesting dumbbell back exercises can be a great way to mix up your standard upper body sessions. Thankfully there are numerous effective variations that can be used for multiple training goals. Let’s walk through 10 dumbbell back variations to can add into your workouts.
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- Benefits Of Dumbbell Back Exercises
- Increased Back Strength
- Improved Aesthetics
- Improved Sports Performance
- Equipment Required
- Training Considerations For Training The Back
- Sets Per Week Recommendations
- Functional Strength VS Hypertrophy Workouts with Dumbbells
- Common Mistakes With Back Exercise
- How To Warm Up For Your Back Exercises
- References
Finding new and interesting dumbbell back exercises can be a great way to mix up your standard upper body sessions. Thankfully there are numerous effective variations that can be used for multiple training goals. Let’s walk through 10 dumbbell back variations to can add into your workouts.
Benefits Of Dumbbell Back Exercises
Increased Back Strength
Increasing the size of the back can be a great way to improve your strength in multiple lifts but especially the deadlift. Doing these dumbbell exercises consistently and growing your back musculature will for sure help you increase your powerlifting total.
Improved Aesthetics
If you just want to look better with your t shirt off or you’re competing in a show, most of these exercises will help you improve your aesthetics. Also regularly changing your pulling variations will be a great way to avoid training mundanity.
Improved Sports Performance
Improving your functional strength and increasing the size of your back will be very beneficial to sports performance. Take a sport like rugby, where the added weight will be beneficial to the contact area and the added strength will help in multiple sport specific movements in rucks and mauls.
Equipment Required
Training Considerations For Training The Back
Sets Per Week Recommendations
Training recommendations for the amount of work needed to be performed to generate muscle gain are from the recent literature (1) on the topic and also from some of the best body building training experts at RP Strength .
Using dumbbells for rows and other back exercises will allow the muscles of your back to grow if these training guidelines are followed. Rows will also help develop the arm musculature also as the reps require both groups of muscle to lift the weight.
Functional Strength VS Hypertrophy Workouts with Dumbbells
It’s important to differentiate training goals and pick exercises accordingly. A lot of these movements require a great deal of core stabilisation, others require very little. If your goal is functional strength, perfect for general populations or athletes, then the exercises which require core stabilisation are excellent. However if your goal is muscle growth then choosing the exercises which don’t require as much core stabilisation will be much more appropriate.
Common Mistakes With Back Exercise
How To Warm Up For Your Back Exercises
The back can be warmed up with numerous easy exercises that move the shoulder through it’s full range of motion. Here are a few example warm up exercise you can use prior to your back workouts. For more warm up ideas, check out out warm up library .
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Alternating DB Bent Over Row
Alternating DB Bent Over Row
References
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This resource was written by Sean Klein. Sean Richard Klein has thousands of hours of coaching experience and a BSc in Sports Science with Management from Loughborough University. He owns a gym in Bayonne France, CrossFit Essor, which runs group classes and a Personal training studio.