The BEST Dumbbell Exercises - BACK EDITION!
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- čas přidán 20. 05. 2024
- The best dumbbell exercises for back are based on the criteria for what you are trying to specifically train for. In this video, as I’ve done in this entire series, I’m showing you which exercises you should be doing to develop strength, power, hypertrophy, metabolic overload, total body, corrective and low back strength. Each of the dumbbell exercises shown has been carefully chosen to be the best at helping the viewer to achieve each of these goals.
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When it comes to strength, the best exercise for your back that you can do with dumbbells is the weighted pullup. The pullup alone is one of the all time greatest back exercises. Add some additional weight by either gripping a dumbbell between your feet or hanging it around your waist with a belt and you’ll be positioned to progressively overload your lats each time you perform the exercise.
Next, when trying to optimize power you need to choose a dumbbell back exercise that allows you to incorporate speed and explosiveness into the movement. The dumbbell dead row is a perfect option for doing this. You begin the exercise by generating a huge amount of force through your feet into the ground and drive them up in one motion. It is essentially a deadlift up to the level of the knee, at which point the elbows are driven behind the body with the strength and power of the lats.
To create hypertrophy of the lats you want to switch the focus from one of blended muscle involvement to more isolation. Here, the dumbbell pullover is the winner. By dropping the hips as shown, you’ll be able to increase the stretch on the lats and place an even greater eccentric stretch on the muscles (a known stimulus for muscle growth and size). Add in the drop set to the forced eccentrics and you will be able to get even more out of the set when you thought you had already reached failure.
As a metabolic option, the goal for creating overload is to get to the point of muscle burn and find a way to sustain it. This is a great opportunity for the lats but is often compromised by the fact that the lower back is the area that fatigues first, prior to the lats themselves, especially if you perform a standing row as your exercise choice. You can avoid this by simply putting your body in the position of a chest supported row. The low back is protected and the lats can take the continued fatigue that comes from taking this set to and through the burn.
The corrective exercise of choice is the W raise. This not only hits all of the muscles of the back and mid-scapular area but most importantly, the rotator cuff. People forget just how important the rotator cuff muscles are to the overall development of the back. By performing this exercise that requires external rotation of the shoulders to get in the right position, you will be sure not to be overlooking this anymore.
Total body and lower back options are also covered in this video for the best dumbbell exercises for back. The key is that there are no limitations to the gains you can make from your back workouts just because you are training with or limited to just dumbbells. If you have the right exercises for back in mind, you’ll be able to get great gains regardless.
If you’re looking for a complete workout program that hits not just your back but every other muscle in your body to create massive muscle growth and performance, be sure to visit the link below and grab the ATHLEAN-X Training System that best matches your current training goals.
For more videos on how to build a thicker back and the best back workout for getting big lats, be sure to subscribe to this channel at the link below and turn on your notifications so you never miss a new video when it’s published. - Jak na to + styl
I can help you build bigger, wider shoulders in JUST 14 days using a SINGLE dumbbell - czcams.com/video/PJ_kayODqG8/video.html
I would like so
appreciate the DB series cause my apartment gym only has dumbells, medince balls, and bands
1:16 Weighted pull-ups (strength)
2:18 Dead rows (power)
3:27 Pull-overs (hypertrophy)
5:20 Chest supported touch rows (metabolic)
6:33 The manmaker (total body)
7:54 “W” raise (corrective)
9:32 Bench reverse hypers (miscellaneous)
Thanks mate.
Pin this Jeff?
Best comment!
Thanks for the timestamps
Thank you
Jeff’s dogs probably think they’re going for a walk when he grabs the leash but he’s just gonna do weighted pull ups.
Sochy _ poor pooches 😥
Why walking your dog is killing your gains. He doesn't walk his dog like the common folk. He waits til his great dane is asleep and face pulls his dog around the city block!
Brent Mast wtf
Boom roasyed!
🤣🤣
First day impressions:It arrived in a waist high box. czcams.com/users/postUgkxP26Tir6n60vUkdtn4mbwhRO8cwuJQNy2 Each dumbbell was in its own foam box within the shipping box. Everything was secure and in good shape. No weird smells. The weight changing mechanism is really smooth and straight forward. Changing weight is really fast and easy. Though the handle is plastic, I don't think it will be breaking anytime soon. So far pretty impressed after my first session with them. I was afraid they were going to be too wide at first, but I didn't have any issues with them while doing upright rows.
When Jeff was born his mother didn't even needed to push he FacePulled himself out.
I’m so fucking dead 😂😂💀
One my favirote comments ever 💯
😂😂😂legend
Facepulls for life
Godlike.
Most people follow their dreams. Jeff follows his muscle fibers
😂😂😂😂😂😂😂🤣🤣🤣🤣🤣🤣🤣🤣
Hahahahaha
Same thing for him
Krzysztof Buszek LMAO!!!!
lol
Seeing this video has saved me from dull pain I've had in my back for a couple years. The reverse hypers are a life saver. Thank you @Athlean-X
Just did the pull-overs and cracked my back saving me a trip to the chiropractor. Thanks Jeff.
Chiropractors are a literal scam, crack your fingers yourself, there you go, you're a chiropractor... Look up how the "medicine" of chiropractors started and you'll see they're a scam
@@Montoya1991 right lemme just crack my back myself and possibly mess it up even more
Go to a licensed massage therapist and to physiotherapy instead
@@playsekiro lmao
Legend says that when jeff swears he swears 2 times to avoid vocabulary inbalance
Andrew Bro bruh🔥💀💀💀
Lmao
Hahaha 👌
He blesses 2 times right after.
Lmao
HAH! Jeff tried to hide the exercise by calling it a “w-raise” when we knows it’s just a dumbbell face pull. YOU ALMOST HAD ME THERE JEFF!
I might try it the regular facepull on the machine kinda feels weird for me
That's why it's a good corrective, my rotator cuff has been injured in the past and it's a good alternative
was thinking the same
The W raise is not a face pull. It has a different vector called gravity.
Harm Enforcer lol 😂 I was just thinking about that before reading ur comment 😂😂😂
Restarting my routine and this series is exactly what I needed because the equipment in my office gym is not extensive but it is my only option with my work/life balance constraints. Thanks!!
I appreciate you Jeff, I used this video to put together crucial missing pieces for my quarantine back workout. With only a bench and dumbbells, your expertise is so helpful. Thanks!
Next video : how losing the giveaway is killing your gains
Ironically enough, it probably is
So true. Amen. But still I’m going hard for the gospel of athlean X
Nice😂💀💀💀
😂😂😂😂
Veilent Invest Not buying it is probably killing them more (you take things more serious when it’s out of your own pocket)
0:55 STRENGTH
1:15 PULL UP? (OR VERY HEAVY DB ROW - MY RECOMMENDATION)
2:05 POWER
2:17 DB DEAD ROW
3:02 HYPERTROPHY
3:27 DB PULLOVER
4:55 METABOLIC
5:20 CHEST SUPPORTED TOUCH ROWS
6:22 TOTAL BODY
6:32 THE MANMAKER
7:36 CORRECTIVE
7:53 DB "W" RAISE (8:59 from another angle)
9:13 MISCELLANEOUS
9:31 BENCH REVERSE HYPER 10-15 reps
Thanks bro
Legend
Thanks mang
Thanks king
Overstocked thx bro
Legend says when Jeff wears a t-shirt he wears it both ways to train all parts of the shirt
All parts of the torso
the usual way we wear shirts be killing our gains
obviously, you don't want a t-shirt imbalance
It’s a specially-made weighted t shirt
I'd love a compilation of all the corrective exercises from this series!!
When Jeff has nightmares and wakes up sweating, he gets out of bed and and does 5 sets of face pulls.
Fred lol
Lmao
In his nighmares he internally rotates the shoulders
That's cz internsl rostion is what his nighmares are made of....that and Jesse's 8 packs
@@roy5815 lol.
*Can't barely do 1 pull up*
*Shows dumbell pull ups*
Me: Have mercy
Well, band pullups are the same in a matter of fact. Muscles do not know weight, they know stress.
@@EliotKiti my muscles know weight, down to the gram
Build up to it and you'll get there
Gotta start somewhere ! Keep going
Negative Pullups and australian Pullups
i cant tell you how much better my work outs feel now and how much more i love the burn, keep doing what youre doing Jeff your advice is appreciated!
This is wonderful thank you sir
Obligatory "I didnt win so now I am going to internally rotate my shoulders Jeff" comment
same honestly
Lmao
Best db exercise:
**Starts doing pull ups**
Me: 😐😐😐😐
Do you even workout bruh, like for real
@@Kostadin_Arolski That was supposed to be a joke but anyways, i just started like a week ago. 🙃
@@shutdahellup69420 keep it up bruh
@@shutdahellup69420 have you seen the regression stuff for pull ups? There is really easy stuff you can do to work toward them
Peyton Swartzell nah I think what he meant was that this video was supposed to show exercise with DUMBELLS ONLY, and he probs doesn’t have access to a pull-up bar
0:55 STRENGTH
1:15 PULL UP
2:05 POWER
2:17 DB DEAD ROW
3:02 HYPERTROPHY
3:27 DB PULLOVER
4:55 METABOLIC
5:20 CHEST SUPPORTED TOUCH ROWS
6:22 TOTAL BODY
6:32 THE MANMAKER
7:36 CORRECTIVE
7:53 DB "W" RAISE (8:59 from another angle)
9:13 MISCELLANEOUS
9:31 BENCH REVERSE HYPER 10-15 reps
Jeff your videos from all these year has helped me so much that I’m somewhat prepared for my cadaver dissection this semester haha. It’s incredible how much you teach in your videos. Thank you!!
I love how the comment section is just a positive meme-filled place.
I hate you
@@stza16 i hate you
@@stza16 f u
Levis jeans
Fuck you drx
*Next video*
*Jeff* : your very existence is killing your gains
thats actually true
@@hey-jd7fh but the mad thing is, he's always right loool
Berserker009 it wouldn’t surprise me because it acc can
Hed be right
i gotta say your exercise and the way you describe evrything is incredible ive never felt so good its been a month im training at home with only dumbells and the result are amazing
thanks you for making me believe it was possible to get back in shape after 3 years of beeing a father at home!
i went from 205 pounds to 195 and a realy good muscle growth ! the more harder part for me was all those muscle that were unactive for a long time. but your explications and demonstration of how to properly do the exercise is what help me the most i could never say how much i apreciate the time you put in those video for us to be at our best phisical condition
sincerely thank you very much !!!
Jeff you inspire me and your dumbbell series has given me multiple exercise options. I have gone from 3-4 to 10 (in some cases) / body part. I own a set of 5 to 50 DB and feel like I am more motivated thanks to your demonstration videos. My only regret is my basement is too small to add a power rack and more home gym equipment. Take care, stay safe and keep the great content coming!
Guys Jeff is legit. I went from 220 LBS down to 185. I dropped from 20 percent body fat down to 14.
Best in the business NO DOUBT!!!
which program did you use?
@@learner1457 clen program
@@CEOofSleep oh i gotta try it out sometime. Thanks!
Congratulations!💪🏻
Jeff picking up his kid from school be like:
Son: Hi dad
Jeff: What's up guys Jeff Cavaliere ATHLEANX.com
@Deku k
@Deku Heres the thing we study the past so it doesn't repeat itself. Also your grammar says enough about you
Deku history lets us predict the future dawg
Forgetting our past good or bad will lead to the destruction and foundation of us as a nation they've been with taking out major chunks of history and putting in fairy tales
Deku bro stfu nobody wants to read that
This is a great series. I'm working on rotator cuff and low back issues. The "W" raise and weighted reverse bench hyper will both help me, plus they're simple to equip & execute. Thank you Jeff!
Jeff, you’re awesome man!! You’ve really helped me out with quality workouts and stretches to stay in shape and alleviate shoulder pains
When Jeff was in his mom's belly, he used his umbilical cord to do a variety of strengthening exercises. What's YOUR excuse??
You will all get a much better pump up with natures gift " CBD " used by pro athletes , watch our video to learn more.
I'm not in my moms belly
The Spanish Inquisition fair enough
😂😂😂
Used the amniotic fluid for aquatic excercises!!
Love this series for those who don’t have a gym. Keep it up guys!
1:16 STRENGTH - Pullup
2:16 POWER - Dumbbell Dead Row
3:26 HYPERTROPHY - Dumbbell Pullover
5:19 METABOLIC - Chest Supported Touch Row
6:32 TOTAL BODY - Man Maker
7:52 CORRECTIVE - Dumbbell W Raise
9:30 MISC - Bench Reverse Hyper
LOVE THIS SERIES! GLAD YOURE COMNING BACK WITH THE PERFECT DUMBBELL SERIES I AM HERE FOR IT!!!!!!
Holy, I randomly clicked it not hoping I'd win anything but dang I won a giveaway for the first time in my life jeez. Thanks Jeff, I appreciate this!
Lost the giveaway.
But I won by watching this video.
Nice quick back workouts are the best.
I sometimes feel like I have to get heavy weights and cables to do my back properly.
Thanks Jeff!
Awesome work out!!!!! That’s what I’ve been working out, just find it hard, when I have about 15 discs damaged, but I’m very persistent, I will get through it, been working on my back, legs and my core.
I had injuries at this area over and over again. This video is a pure gold for me. Thanks
Thankful for this, today is back day for me, so perfect timing Jeff!
Just Some Guy without a Mustache same
I'm in love with you
@@noprocrastination7446 aw
Hey Jeff,
I love the DB series and the reasons for each exercise.
In an upcoming video can you put together all of your favorite "corrective" exercises?
Dumbbel dead row 2:16
Dumbbell Lat pullover 3:51 + eccentric pullover 4:30
The Manmaker 6:31
Dumbbell "W" raise 7:52
Bench reverse hypers 9:31
you never stop surprising me Jeff, thanks for continuing to teach us to train better ..........
*NOTIFICATION SQUAD GIVEAWAY* - Alright guys, I’m giving away a complete 30 Day Workout program to 100 lucky clickers within the first hour this video is published! Remember, this is NOT THE FIRST 100, but those randomly selected WITHIN the first hour the video is published. So don't b*tch if you're not one of them :) Just try next time. Click the link to see if you’ve won. Good luck!
giveaway.athleanx.com/ytg/best-db-back
If you don’t win, no worries. Just be sure you have your notifications turned on so you can get to my next video quickly and try again. Good luck and thanks for being a loyal subscriber…
First one
Let me win :(
Lets try
You're BACK!
PLEASE TRY AGAIN NEXT TIME...
I'm a trucker looking for as many exercises as I can get done with a single adjustable free weight and that pullover looks immensely helpful! I'm absolutely going to check out more of your channel, really impressed
Good job king keep going 👑
Excellent choice of exercises and great clarification/details on each one. Love your channel.
>"Back exercises with dumbbells!"
>First exercise requires a pull-up bar.
Cool.
But it was with a dumbbell
You can get one that hangs in doorways for like ten bucks
@@joelkosinski5094 What doorways are high and wide enough to do proper weighted pullups? Exactly
Off Chopper well I’ve got one that opens into my garage that works, also a couple in my hallway
@@joelkosinski5094 Not everyone is as rich as you
You’re seriously the best person to go to for workout information
He’s great👌🏻
Loool shots at Jeff nippard and Jeremy Ethier after about 20 seconds my man
Lol. They're still good guys tho. They all got good info.
@@chiefvon3068 ikr surprised me but he's got a point that data always seems kinda sketchy
They both have good info though haha
Yeah I caught that too!! Made me laugh
I think he is referring to Jeremy Ethier rather than Jeff Nippard. Jeff Nippard confirms/supports the EMG data by providing a biomechanics perspective while Jeremy tends to jump straight into exercise selection based on purely the EMG data itself. Doesnt mean he is bad at all, just needs improvement.
Thanks Jeff these look great! I occasionally get some "phantom" lower back pain. I don't exactly know what sets it off but it incapacitates me for a couple days. Have you ever experienced lower back pain? I love how you're a big advocate for conditioning of the, smaller, supporting muscles. I'm 54 and I condition for overall health, strength and longevity as well as job performance. Thanks again for your channel!
Always learning something new from your videos. Let the gains begin! 💪
Jeff’s back muscles look like a spiderweb
luomanfei back look like a whole ass Christmas tree omm
I like the way you explain your exercises in a physical therapists way to do and exercise properly. Thanks for the videos. Very helpful.
Was getting tired of doing bent over rows as it was making my lower back sore so I’ve been searching for some alternatives. The chest supported rows look like exactly what I’m looking for! Definitely gonna give those a go today. Thanks!
I've never seen that lower back exercise with the weight. Absolutely fantastic exercise which I'm definitely gonna use.
JEFF can you please make an updated video on your supplements because the ingredients changed. guys please like so he sees this
Email him
I enjoy your videos! I have been lifting my whole life and your videos alone have helped me surpass my plateaus with new excercises. Thanks!
One of the best workout videos I've ever seen. Worth the subscribe
Hey Jeff,
Loving the vids. Could you maybe please also make a push/pull video. I am looking for new exercises and a little uncertain when to do shoulders in my push pull leg split. Would be much appreciated. Keep up with the great videos.
Love how Jeff called out V shred incognito at the beginning of the video
Thanks Jeff, I'm going to try these today at the gym. Just what I needed.
The people that don’t win the giveaway are the ones that didn’t do their facepulls last week. Jeff knows.
When Jeff posts “best” workouts the same day you’re doing those muscles 💪🏼👌🏻
A good variety of exercises from which to choose along with detailed descriptions for each. Thx!
love the dumbbell only series. I only have time to workout at home, and these are perfect. thanks!
This comment section always makes me laugh 😂.
Same😂
Jeff, you’re absolutely the best ever! You’re the god in fitness! Stay strong...
He’s the best✌🏻
Lovin' the DB series. Thanks Jeff!
Great video! Love your knowledge and detailed explanations of your exercises. I plan to try all of these exercises. Thanks so much! Fantastic Training!!
Coronavirus house arrest anyone?
Ffs yeah
Hell yea boi
Quarantine
yeahh me😅😅
Finally gave me an excuse to build a home gym though
Jeff’s a freakin’ god send. Seriously, your dumbbell exercises have helped so much since I can’t go to the gym.
Jeff is an amazing - speaks as clear as crystal and built like a rock. This is fantastic material
You are amazing and your knowledge is such a gift to us all. I love how you explain everything. Thank you for inspiring and sharing.
My apartment complex’s gym has only dumbbells, a couple machines, and a Smith Machine. I’ve really needed this video!
thats all you need
Yeah these vids are the best👌🏻
0:14 Gotta love Jeff. Just about destroyed half of new age "professional" fitness CZcamsrs in the intro 😂😂😂
Can you tell me the channel? Because I’m thinking one guy who always use EMG data 😂
@@rafaelkevin3701 I think he's referring to Vshreds
Jeremy Ethier and Jeff Nippard both speak of EMG data often
Best workout, keep up the good work
Thanks for the helpful tips and workouts. Really detailed, easy to follow. Great video
How does he keep pumping out such solid content??
Pull up(weighted)
Dumbbell dead lift row
Dumbbell pull over(laying on bench)
Dumbbell standing row
Chest row(leaning on bench)
Dumbbell Push up to one arm row sq. press
Dumbbell W raise
Dumbbell (light) reverse leg raises
Legend 👌🏻
Any idea on amount of sets ?
@@cliffbang34 yeah I got no clue
Loving these videos. I can only do home workouts, due to work and family, and finding the dumbbell workouts superb
love this exercises. thank you for teaching to us!
Just finished my back workout an hour ago. I'll have to incorporate this next time!
Hate when that happens haha
BETTER LUCK NEXT TIME
I love this corrective! The ,"W", raise! I had surgery on my Rotator Cuff earlier this year. Thank you so much!
This video solved pullovers for me. Worked like a charm. Thank you Jeff
it insane how good is for your motivation and just yourself having place like this for good content and actualy knowing what to do in gym, atleast for me always discouraged from gym was not knowing what to do.
Hey jeff, can you keep going with the home workouts, we loved the chest one
Those are great👌🏻
BETTER LUCK NEXT TIME!
YOU WERE HERE ON TIME,
JUST NOT ONE OF THE LUCKY RANDOMLY SELECTED WINNERS.
@spmcclung try comming late.
Anyone ever win that giveaway?
What does your comment even mean? That you are first?
Thank you for being a loyal subscriber - Jeff.
@@zazahead I've never seen anyone say they won unless they're trolling. This is just a sad ploy to get people to comment/like/view the video. Notice how he refuses to address it on his channel?
Jeff we love ya thank you 💪💪💪💪💪💪🍏
Thank for breaking it all down. It's nice to know I've got options for my at home workouts.
Insanely good form results in face pulls
2:17 dead rows
3:27 pullovers
5:18 touch row (face down incline)
7:54 "W" raises
9:31 lower back hyper
Total elite physical trainer. Great inspiration. Thank you!
I love your videos. I feel sorry that I can't afford your programs. I end up doing other creators free programs with your workout execution. I do feel like a cheat for it, but on the other hand I can not afford one of your programs. That is why I appreciate your videos. Keep up the splendid work you do and a massive THANK YOU for keeping it free.
Do you have a good description of the differences between strength, power, metabolic, correction somewhere? I'm trying to figure out what would be best for my workouts.
Love the channel, keep up the great work!!
Strength = Ability of a muscle to handle load. (Strength = Maximum weight your muscle can lift/ Maximum resistance it can work against.)
Power = How quickly your muscle can manuever the load/resistance that it is given. If you take your time to shoot a three pointer, it's easier than shooting a three pointer in a lay-up like fashion
Metabolic Stress = How long a muscle can handle persistent resistance in deficiency of oxygen. At normal breathing rate, The muscle doesn't get enough oxygen to power a contraction and hence does it without oxygen consuming other fuel and producing lactic acid (The substance that causes the burning in the muscle).
Corrective Excersizes = Excersizes that focus on muscles that are posture maintainers or assisting muscles for a movement. These help in maintaining proper form and avoiding injury to the major muscles.
I REALLY LIKE that "W" Move!!!
I WILL Start Implimenting IT this Afternoon!!!
Did you bro
This was very informative and comprehensive. Most of the exercises you explained are torally new to me. Really helpful. Keep up the good work. Ur one of the best trainers here on youtube 💯🖤💢💫
YES. Thank you so much for this video, I have been looking for a good dumbbell focus video for exercising. The fitness center in my complex has limited machines compared to a gym and I've been looking for ways to best exploit the dumbbells in place of equipment I don't have access to!
Ahh man this comment section making my day more happier than anybody else
Excellent video as always...thanks for posting💪🏾💪🏾💪🏾