Most free weight back exercises are performed with a barbell, but there are advantages to using dumbbells. Some movements are more comfortable with dumbbells, while others are impossible to perform with a barbell. For all exercises, dumbbells have one major advantage over barbells--equal distribution of effort. When you use a barbell, your strong side can compensate for your weak side. By working several dumbbell exercises into your back routine, you'll develop a more balanced physique.
Standing Dumbbell Row
In "The New Encyclopedia of Modern Bodybuilding," Arnold Schwarzenegger says that the barbell row should be your primary exercise for adding depth to your upper back. But for many people, the wrist strain of the movement makes it difficult to work up to their potential. Standing dumbbell rows have all the benefits of a barbell row, with much more flexibility of grip to allow for wrist comfort. To perform standing dumbbell rows, hold dumbbells at your sides with a palms-in grip. Bend your knees slightly. Lean forward at the hips until your torso is parallel to the ground, or as far as your flexibility will allow without your back rounding. Pull the dumbbells in to your sides. Slowly lower them back down. Perform in sets of 8 to 12 reps.
One-Arm Dumbbell Row
Because of the much greater range of movement, the one-arm dumbbell row allows you to work deep into the back muscle. You can stretch further at the bottom of the exercise, and contract harder at the top than with two-armed rows. To perform one-arm dumbbell rows, hold a dumbbell in one hand. Support your upper body with the other on a weight bench. If you prefer, you can put that side's knee on the bench as well. Lower the dumbbell until you feel a strong stretch in your lat. Pull the dumbbell up until it touches your oblique abdominal muscle. Perform sets of 8 to 12 reps for each side.
Rear Lateral Raises
Rear lateral raises are often considered a shoulder exercise, but "Strength Training Anatomy explains that they primarily build the posterior deltoid head, which assists in back exercises such as chin-ups and rows, and the middle portion of the trapezius muscle, which retracts the shoulder blades during rowing exercises. So although they closely resemble the common standing lateral raise, rear lateral raises should be performed on back day. To perform rear lateral raises, lean forward until your torso is almost parallel to the ground. Bend your knees slightly. Allow your dumbbells to hang in front of you, palms-in. In a controlled manner, raise them until your arms are almost parallel to the ground. Feel the contraction in your lower traps. Lower them back to the starting position. Perform rear lateral raises in sets of 8 to 12 reps.
Leaning Dumbbell Shrugs
The upper portion of the trapezius muscle is visible in the mirror, but it's easy to forget that the traps actually extend down to your mid back. They're responsible not just for moving your scapula up, but also retracting them back. To work the lower portion of your traps, you just need to lean forward. The further you lean forward, the more emphasis will be taken off of your upper traps and placed on your lower traps. Hold dumbbells in front of your thighs with your palms facing back towards yourself. Lean forward. Shrug your shoulder blades towards the ceiling. Because the trapezius muscles are tough, you should perform leaning dumbbell shrugs in sets of 10 to 20 reps.
References
- "The New Encyclopedia of Modern Bodybuilding"; Arnold Schwarzenegger; 1998
- "Strength Training Anatomy 3rd Ed."; Frederic Delavier; 2010
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