Back dumbbell exercises
By Ossian Hempel ·
The GainsLog exercise library has 5 dumbbell exercises that target your back. 3 of them are used in the app's programs or suggested by its program builder.
- Exercises
- 5
- Joint actions
- 1
- In GainsLog programs
- 3
- Balanced weekly sets, default profile
- 5 to 12
Shoulder extension
The upper arm moves back from in front of the body toward the side, as in a row or a pullover. 5 exercises.
| Exercise | Equipment | Type | Notes |
|---|---|---|---|
| Dumbbell Bent Over RowDumbbells · Compound · In GainsLog programs | Dumbbells | Compound | In GainsLog programs |
| Dumbbell PulloverDumbbells · Isolation · In GainsLog programs | Dumbbells | Isolation | In GainsLog programs |
| Incline Dumbbell RowDumbbells · Compound · In GainsLog programs, Incline | Dumbbells | Compound | In GainsLog programs, Incline |
| Chest Supported Dumbbell RowDumbbells · Compound · Incline | Dumbbells | Compound | Incline |
| Single Arm Dumbbell RowDumbbells · Compound | Dumbbells | Compound |
Log your back dumbbell work in GainsLog
Every exercise on this page is in the app. Log the weight, reps and reps in reserve, and GainsLog sets the next session's weight and rep targets from them.
In GainsLog programs means the app uses the exercise in its ready-made programs or workout templates, or suggests it in the program builder.
How many sets of back a week?
GainsLog's program builder rates a program against a weekly range of working sets for each muscle. On the default profile the range for your back is 5 to 12 sets a week at a balanced priority and 10 to 15 when you make the muscle a focus. The builder recommends no more than 5 sets for one muscle in a single workout.
A set counts toward the exercise's target muscle only. In a program, every set of an exercise on this page counts toward the back range, whatever the equipment.
| Priority | Default profile | Female profile |
|---|---|---|
| Focus | 10 to 15 | 10 to 15 |
| Balanced | 5 to 12 | 5 to 12 |
| Deprioritized | 1 to 5 | 1 to 5 |
Rate your program's weekly sets in GainsLog
GainsLog's program builder rates your program against these set ranges for every muscle.
FAQ
- Which back dumbbell exercises does GainsLog use in its programs?
- Dumbbell Bent Over Row, Dumbbell Pullover, and Incline Dumbbell Row. The app uses these back dumbbell exercises in its ready-made programs or workout templates, or suggests them in the program builder.
- How many sets of back exercises should I do a week?
- GainsLog's program builder rates a program against 5 to 12 working sets a week for your back at a balanced priority on the default profile, and 10 to 15 when the muscle is a focus. The builder recommends no more than 5 in one workout. Sets with dumbbells, machines, cables and barbells all count toward the same total.
- Which back dumbbell exercises are compound?
- The GainsLog library tags 4 of the 5 as compound lifts: Dumbbell Bent Over Row, Incline Dumbbell Row, Chest Supported Dumbbell Row, and Single Arm Dumbbell Row. The other one is an isolation exercise.