Name: The BEST Dumbbell Exercises - BACK EDITION!
Uploaded: 2019-09-03T13:29:22.000Z
Duration: 11 min 40 s
Description: Thousands of YouTube videos with English-Chinese subtitles! Now you can learn to understand native speakers, expand your vocabulary, and improve your pronunciation...

But instead of giving you a mind-numbingly boring, poorly copied video with exercise

selections that are based on misinterpreted and misinformed EMG data, we're going to do

what we always do on this channel and bring you the unique training perspective of why

Based on the goal that you're trying to achieve, as we've done this entire series.

To do that, I'm going to select the best back exercises you can do with dumbbells for strength,

power, hypertrophy – or eccentric overload – a metabolic effect, a total body exercise,

a corrective exercise, and then our 'miscellaneous' category.

With that being said, we've got a lot of ground to cover.

Let's jump right into our first exercise selection for strength.

When it comes to strength, the goal is always going to be to progressively overload.

To allow your body to adapt to get stronger to the movement that you're doing.

While we have some rowing options we could incorporate with some dumbbells, I think the

best way to load weight into your system as a whole is to add some weight to one of the

The pullup is one of the better back-building exercises you can do on its own.

Add some additional weight here, as you see with the dumbbell, and now we've really got

The fact is, we can add the dumbbell in a number of different ways.

One, as I mentioned in the past, you can take a leash and wrap it around the dumbbell you're

using, just like this – I say 'a leash' because if you want to train at home there's

If you're at a gym, whip out a dip belt if you want.

But wrap it around the dumbbell, hang it on your hips, jump up on the bar, and go.

Of course, if you want something more traditional here, just place the dumbbell on the floor,

step up onto it, reach down with your toes, grab it in between your feet, and you're ready

As you can see, the back takes a tremendous amount of load here.

Again, the assisted weight is what's important here.

The additional dumbbell weight added to the weight of your own body creates a great opportunity

for overload and progressive overload, simply by adding more weight to the dumbbell each

We know if we're going to train for power there has to be some element of speed and

explosivity to the exercise we're performing.

For me, there's none better than this: the dumbbell dead row.

The dead row is performed from the floor as a great pulling exercise, just like the deadlift,

but it stops at about the level of the knee, in terms of the hip contribution.

From that point on, you want to drive the dumbbells up in a rowing motion, using your

arms, and driving your elbows back behind your body into extension to get those lats

The element of explosivity comes from the fact that the ground-based force is generated

through your feet, into the ground, and they're going to drive this movement to become as

You can load up the weight here as much as you can handle, and this is a zero-momentum

exercise that's going to require a lot of coordinated explosiveness.

Again, through your feet, up into your arms, and ultimately through the back, and the lats

to help you develop some explosive power.

When we're trying to create muscle growth, we look to do the opposite of what we're doing

Instead of trying to incorporate a lot of muscles into the activity you're doing, you

try to focus and isolate the work to the muscle you're trying to create overload on, looking

Here, if we're trying to create more lat growth, we need to make the lats do all the work.

We can do that best with the classic dumbbell pullover, as you see here.

You want to position your body perpendicular to the bench instead of lying alongside it.

Because it allows us to manipulate our hips.

You might be thinking "Why is it important to manipulate your hips?"

We want to give ourselves another opportunity for eccentric overload and stretch on the

We can do that by dropping the hips down.

You see, I simply allowed them to drop, realizing that the attachments of the lats are going

to get further from each other when the hips get further apart than the arms.

We can do that by simply letting the hips drop.

Now, as we drop the dumbbell back in position, you should immediately feel a lot of tension

You come up and complete this as you normally would.

Here's another tweak that I think is extremely beneficial.

When you're done, just because you're concentrically fatigued, it doesn't mean you can't do some

And we can by simply cheating the motion back up to the start position.

What I do is drag the dumbbell over one of my shoulders, I extend it over my chest here,

utilizing my triceps more than anything else, and then I go back into a nice, long-armed,

I come back again, shorten the arms, take away all the concentric work – or as much

as I can – I go back up in position again, and eccentrically lower.

Do a few forced reps this way and I promise you; you're going to get even more out of

an already effective exercise for creating hypertrophy.

When we're training metabolically, looking for that burn, we need to have an exercise

But we don't want to compromise the low back in the process because we know that any

standing row variation, while being able to be repped out through that burn, it's going

Which is going to compromise the safety of the exercise.

But we can do that if we put ourselves in this position here.

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The BEST Dumbbell Exercises - BACK EDITION!

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