How to train back with dumbbells?

Doing back exercises with dumbbells is not for the weak. In fact, the humble dumbbell is one of the most versatile training tools out there. Using dumbbells, we can train for muscle size, strength, or endurance, and they're also great for high-intensity interval and circuit training.

Also, if we exercise at home, they don't take up much space when we use or store them. That's why strength training with dumbbells is easy at home or in the gym.

Why use dumbbells?

Dumbbell back exercises are weight-training exercises designed to build full-body strength. Depending on the exercise, dumbbell workouts can build muscle mass in your upper arms, shoulders, and chest, as well as your abs, glutes, deltoids, lats, legs, and posterior chain. Dumbbell back exercises are ideal for Beginners interested in learning weight training techniques. We can use adjustable or progressively heavier dumbbells to train the body and lift heavier weights.

In addition to practicing bodyweight exercises like pull-ups and push-ups, incorporating dumbbell exercises into your workout routine is a great way to strengthen your back and build total-body strength. As a bonus, dumbbells don't take up a lot of space, making them a great tool for home workouts. When used as part of high-intensity interval training (HIIT training), dumbbell exercises help raise your heart rate to also deliver a powerful dose of cardio.

dumbbell back workout

Dumbbells are amazing for strengthening your back. Below we reveal the best dumbbell exercises you can do for your upper, lower, and mid-back.

Dumbbell Bent Over Row

Two-handed rows are typically done with a bar. Although that exercise works, there is a downside; we can only pull the bar back until it touches the body. Using dumbbells means we can row with a greater range of motion, which can increase muscle activation. In addition, the use of dumbbells ensures that we work both arms equally.

1. Hold dumbbells at your sides with a neutral or overhead grip and a stance slightly wider than shoulder-width apart. Then we will bend the knees as we bring the torso down (just above parallel) while keeping the back straight and the core contracted.
2. We will keep the elbows at an angle of 45 degrees with respect to the body.
3. We will pull the dumbbells up and slightly past the lats while contracting the back muscles and inhaling.
4. Then we will slowly lower the dumbbells while exhaling to the starting position.

Dumbbell Yacht Row

Most lifters tend to do the Yates Row with a barbell, but it works just as well with dumbbells. Doran Yates is the creator of this bent-over row exercise, which involves a more conservative back angle, making it a bit more back-friendly than regular bent-over rows.

1. We will hold the dumbbells with a supinated (underhand) grip at shoulder width.
2. We'll pull our shoulders down and back, squeezing our abdomen in, stand with our feet approximately hip-width apart, and bend our knees slightly.
3. Without rounding the lower back, we will lean forward from the hips. The dumbbells should be just above knee height.
4. We will bend our arms and pull the bar up and towards the upper part of the abdomen / sternum. We will put our elbows in while we pull.
5. We'll squeeze our shoulders back and together briefly, then lower the dumbbells, maintaining core tension and a neutral spine.
6. We'll pause at the bottom of the rep to briefly stretch the upper back.

single arm rowing

Single-arm dumbbell rows are a back row classic. We will use one arm to support the upper body, we can focus on working the back in relative comfort and safety. As an added bonus, we only need one dumbbell for this exercise.

1. We will start with the dumbbell in hand or on the floor.
2. We will place the lower part of the leg on the end of the bench and we will keep our back straight in an inclined position. We will tighten the abdomen before lifting the dumbbell.
3. Then we'll grab a dumbbell with one arm and lift it off the ground.
4. We will pull the dumbbell up and past the lats and contract the back muscles as we inhale.
5. We will exhale and lower the dumbbell to the starting position.

Kroc's Oar

Kroc rows are an extreme version of the one-arm dumbbell row. With this variation, we use a very heavy weight and the legs and lower back to help us do the reps. Although this is a form of cheating, it is a powerful back strength and size exercise.

1. We will hold a heavy dumbbell in one hand and stand with our feet shoulder-width apart and one foot in front of the other.
2. We will lean forward and place the support hand on a stable bench, dumbbell rack or similar. The shoulders should be above the hips. Your upper body should be about 15 degrees off the ground.
3. We will squeeze the abdomen to stabilize the spine and we will pull the shoulders down and back.
4. Starting the movement with the legs and hips, we will pull the dumbbell up and towards the side of the abdomen. We will shrink the shoulder back to contract the upper part of the back as much as possible.
5. We will lower the weight, allowing the shoulder to flex forward at the bottom of each repetition.

Dumbbell Pendlay Row

With Pendlay rows, we rest the weight on the ground between reps, giving the grip and lower back a brief rest. This should allow us to lift heavier weights or do more reps than regular bent over rows. We can do dumbbell Pendlay rows using two dumbbells or moving one arm at a time.

1. We'll start with the dumbbells on the floor.
2. With the knees slightly bent, we will lean forward from the hips until the upper part of the body is parallel to the ground. We'll make sure the lower back is slightly arched and not rounded. Grab the bar with an overhead grip, slightly wider than shoulder width. We will tuck the chin in and lengthen the neck.
3. We will squeeze the abdomen, we will join the shoulder blades and we will pull the dumbbells towards the abdomen. The dumbbells should touch the stomach. The upper body must remain stationary at all times. We will not use the legs or lower back to lift the weight.
4. Under control, we will lower the dumbbells towards the ground and allow it to touch the ground.

Dumbbell Plank Row

This is an unusual exercise that works your back, biceps, and core at the same time. It's quite challenging, so we shouldn't pick up too heavy too soon. We only need a dumbbell and something like a strong chair, bench or step for support, so it's a great back exercise at home.

1. With a dumbbell in one hand, we will place the other hand on a bench. We will walk with the feet out and back until the legs and the body are straight. We'll let the weight hang down. We will tighten the abs and pull the shoulders down and back.
2. Without twisting the hips or shoulders, we will pull the dumbbell up and towards the ribs. We will go up with the elbows and we will keep the upper part of the arm close to the side.
3. We will extend the arm and repeat.

Dumbbell Shrug

Dumbbell shrugs work the upper traps. Although some people train their traps with their shoulders, they are actually more of a back muscle. We can do shrugs with a barbell, but dumbbells can be just as effective.

There is no need to move your shoulders when shrugging; just focus on moving up and down. Rotating the shoulders only increases the wear and tear on the joints and does not make this exercise more effective.

dumbbell high pull

The dumbbell high pulldown is a cross between the Romanian deadlift and the upright row, making it a great dumbbell back exercise for the lower body that also works the upper traps. As a bonus, this exercise is good for building explosive power, making it a useful move.

1. We will hold a dumbbell in each hand in front of the thighs. The palms should face the legs.
2. We'll bend our knees slightly and, without rounding our lower back, lower the weights to just above our knees.
3. We will stand up explosively and use this momentum to help drive the weights up the front of the body to chest height. We will keep the elbows above the level of the hands.
4. We will lower the dumbbells.

Romanian Dumbbell Deadlift

Most people do Romanian deadlifts to work the glutes and hamstrings. However, this exercise is also a useful lower back exercise. We can do it with a bar, but dumbbells are usually more comfortable.

1. We will hold a dumbbell in each hand in front of the thighs. The palms should face the legs.
2. We will slightly bend the knees and, without bending the lower back, we will push the hips back and lean forward. We will lower the weights as far down the front of the legs as our flexibility allows.
3. We'll come back to our feet and repeat, being careful to lean back at the top.

Good morning with dumbbells

Good mornings are so called because when we say them, it looks like we're bowing down to say hello to someone. This exercise is most often done with a barbell, but it's more comfortable and just as effective when done with a single dumbbell. Good morning, it works the lower back, glutes and hamstrings.

1. We will grab a single dumbbell in front of the chest. We will stand with our feet hip-width apart, knees slightly bent. We'll squeeze the abs.
2. Without rounding your lower back, push your hips back and lean forward as far as flexibility allows.
3. We will stand up and repeat.

Reverse fly with dumbbells

Reverse flyes are a great exercise for better posture. By working the rear delts, middle traps, and rhomboids, we can help pull our shoulders back and undo some of the effects of hunching forward over a computer keyboard all day.

1. We will take two light to medium weight dumbbells.
2. We will bend the knees, squeeze the torso and lean until the torso is slightly above parallel to the floor, keeping the back flat.
3. With a slight bend in the elbows, we'll raise our arms out to the sides as high as we can and squeeze our rear deltoids.
4. We will slowly lower the weight back and repeat.