Back stronger

The majority of back exercises require a pulling motion, which is why cables and barbells tend to be the back-building tools of choice. However, if all you have is a set of dumbbells, this is how to use them

You don’t need a fully loaded barbell to build back muscle, but the best dumbbell back exercises for you will be very individual. That’s because certain exercises and movements will suit one person better than another, due to their biomechanics and other structural presentations.

“The best dumbbell exercises for a stronger back are those that recruit the full-back and kinetic chain into the movement,” says The Movement Blueprint founder Harvey Lawton. “Think larger, compound movements that rely on strength, stability and mobility at various joints and muscles, including the hinge pattern and frontloaded movements (like a Zercher or goblet squat, drags and carries). Additionally, movements that isolate muscle groups in the back – such as the lats or rear delts – can be hit hard with the single-arm row. Subtle positional changes to the row will also help bias different muscles in the back.

“Training with dumbbells or free weights provides higher levels of learning for the body, with greater integration of the body’s stabilising systems. On the flip side, machine-based exercises also provide high levels of external stability, allowing for higher levels of output from the joints or muscles. On a machine, less energy is spent trying to stabilise or react to different forces or stimuli. A big, athletic back relies on both fields of play – not just one. My advice is therefore to implement a variety of movements that both integrate and isolate – and watch the muscle pack on.”

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