Dumbbell Back Exercises: 6 Exercises for a Bigger Back
The back is one of the most challenging complex of
muscles to effectively train, and develop. But if you can just get over the
mental block that you are unable to see your back muscles while lifting,
and learn to make an intense connection with them, and then you should be able
to be successfully ignite hypertrophy in your back. These dumbbell back
exercises will be able to help you to build back muscle.
Prepare yourself completely as it won’t be easy. These exercises
are quick, but it’s the balls-to-the-wall intense, and it’ll affect every inch
of muscle on your back.
The Dumbbell
Row Exercise
The basic dumbbell row exercise is one of the
best exercises for your back which attacks both the rhomboids and lats. And if
you do the exercises right, focusing on keeping your hips and shoulders square
to the ground, it’ll build a serious core strength, too. Just make sure to not round
your back. One of the best parts about the dumbbell row exercise is that it’s
an exercise that you can eventually load up with a serious weight, making it a
key muscle-building move. Start with 3 sets of 8-12 reps
The Incline
Row Exercise
The incline row exercise is one of the strictest
row variations. When you are doing the standard dumbbell rows exercise it’s an easy
to wind up letting your torso rock back and forth, creating a momentum instead
of moving the weight solely with muscle. The incline bench helps to eliminate
that as you glue our chest to the pad. The incline bench exercise will also
changes the angle of pull just slightly, helping you to attack your lower lats
more. Start with a 3 sets of 8-12 reps.
The Elevated
Plank Row Hold Exercise
The
elevated plank row hold exercise and this will help you to build a strong
mind-muscle connection with your back muscles. After establishing a sturdy
elevated plank position, you have to row a dumbbell upwards and hold it. But
don’t let it to be a mere hold just focus on continuing to pull upwards for the
duration of the hold.
The Half-Iso
Incline Row Countup Series
Doing it with the a half-iso incline row
countup series, which would teaches your back muscles how to continue
generating a force even when they’ve pulled your arms back as far as they can.
Understanding this simple principle is the key to building a back strength, and
it’ll leave your lats and rhomboids with a major back burn
The Renegade
Row Exercise
The
classic renegade row exercise is a solid way to blast your entire upper body.
You hammer your chest and triceps during the pushup phase of the movement. As
you press it up and row the dumbbell toward your hip, you would crush your abs
and stimulate your lats and rhomboids, essentially the finishing with a plank row.
A good starting point is 3 sets of 8-10 reps per side
