Dumbbell Back Exercises

Barbells and dumbbells both have unique abilities to isolate the back. One major difference with dumbbell back exercises is the greater range of motion, which provides a nice benefit of isolating the back without having to engage other muscles. Here’s an example: when doing bent-over barbell rows, there are a lot of outside factors that could come into play. Your entire upper body must stay straight to full isolate the lats. You must have discipline not to engage the legs to help jumpstart the lifts. When opting for dumbbells, you could instead use the single-arm dumbbell row. It works the same muscle group, but here you have a bench supporting the rest of your body, allowing you to better isolate the back.

Am I Doing This Right?

Whether you’ve been doing dumbbell back exercises for years or you’re just getting started, one question we need to put to rest: am I doing this right? Questions that frequently get asked about for: am I leaning over too much? Am I engaging my back enough? Is this grip correct? There are two things you can do to help eliminate this self-consciousness: isolate your back by stabilizing all other muscles and improve the mind muscle connection so that you are confident you’re only using your back. The first is straight forward. From our earlier example of bench-assisted dumbbell rows, stabilization means a straight back, no re-distribution of weight during the exercise, and a tight core. From here, as you lift the weight up, think of your arm as just an extension of your back. This should help you take mental notes of when your back is engaged instead of letting your arms do the work.

Dumbbell back exercises are used frequently in various Daily Spot programs. Try them out now free and see how our expert trainers use these exercises.