A Sports Performance Factory LLC Production – Copyright ©MMXVIII Sports Performance Factory LLC P.O. The ATHLEAN-X Training System™ and the ATHLEAN-RX™ are registered trademarks and may not be copied or used for any purpose without express written consent. I’ve chosen the Dumbbell Bench Reverse Hyper because it allows us to hit the chronically undertrained glutes and low back – which prefer to work together – with a bit of extra weight.

No list of favorite back exercises would be complete without one to hit the lower back.The ‘W’ Raise is my favorite corrective exercise for the back because it hits the frequently neglected rotator cuff in addition to the rest of the back and mid-scapular muscles.We can keep it going by grabbing the lighter set of dumbbells we were ‘touching’ to continue repping out. For metabolic, we can get the burn going in our lats without fatiguing our low back with the Chest Supported Touch Row.We can also employ assisted eccentrics to keep repping out beyond concentric failure. We can stimulate the hypertrophy even more by increasing the stretch on the lats with a special hip position. We can isolate them with the Dumbbell Pullover. For hypertrophy we want to make the lats do all the work.For power I love the speed and explosiveness of the Dumbbell Dead Row, thanks to the huge amount of force you can generate by driving your feet down into the ground, up into your arms and then up through the lats.This is the Weighted Pullup, which you can set up with my dog leash trick or simply by grabbing a dumbbell between your ankles. For strength I’ve chosen once of the best exercises of all time and added weight to it.I’ve shown you the best dumbbell biceps exercises for strength, power, hypertrophy, metabolic, total body, corrective and a special focused exercise for the low back. If you’ve only got dumbbells to work with, the best exercises for your back would be dependent on your training goal.We’ve got a lot of ground to cover, so let’s get started! These dumbbell back moves will show you that just because we have limited equipment doesn’t mean we can’t effectively target the back muscles.

So that you’re covered no matter what, I’m going to show you the single best dumbbell exercise you can do for each of these goals: strength, power, hypertrophy, metabolic, total body, corrective and low back. That really depends on what goal you’re training for. Instead, ALL of my exercise selections are carefully chosen based on real science, combined with a corrective and injury prevention perspective that I bring as a physical therapist.Īnd when it comes to choosing my favorite dumbbell moves? I didn’t base my choices on misinterpreted and misinformed EMG data, or by copying someone else’s article or YouTube video… How did I set out to choose the best dumbbell exercises for the back?

Dumbbell lat pullover