8 dumbbell exercises to work your back anywhere

Many people, during training, concentrate their work on biceps and triceps without being aware that forgetting about other parts of the body, such as the back, is a mistake. So today we bring you the best dumbbell exercises to work your back easily anywhere. They are a very good alternative if you don’t want to work with a bar or rubber bands.

Before doing dumbbell exercises to work your back

The back is usually a part of the body that is quite forgotten in training, although it is important to have it toned to correct posture problems and reduce the appearance of pain.

Before doing any exercise, we remind you that you must take into account some instructions to avoid injuring yourself and to focus the work on the muscles you want to train. For this reason we are going to give you a series of instructions to perform the exercises with dumbbells correctly:

  • Keep your abdomen in tension: when you perform exercises it is important to keep the abdominal area activated to prevent the back from bending. It is important that this part of the body is always straight for the exercises to be effective and to avoid injuries.
  • Always warm up before any exercise: stretch your entire body and also do push-ups to get your arms, pecs, and shoulders ready for work.
  • Watch the weight of the dumbbells: if you train regularly you will know the weight with which you should work, but if we do not, we recommend you start with weights of 5 or 6 kg. This way you will see if you need to add or remove so that the muscles work without too much fatigue.
  • Learn the technique correctly: before training with weight, practice the technique of each exercise well. For example, stand in front of a mirror and see if you hold the posture and perform the movement correctly.

Dumbbell exercises to work your back

Next, we are going to explain the best dumbbell exercises to work your back . They are all of low or medium difficulty, so don’t worry if you are just starting out, you will master them in no time.

1. Superman

With the Superman exercise you will work glutes, sit bones and lats. That is, the lower back.

Lie on your stomach with your legs and arms fully stretched out. Grab the dumbbells and raise your legs and arms up. Hold in this position for a couple of seconds and return to the starting position.

You can stretch out on a towel or mat to perform the exercise in a more comfortable way.

2. Dumbbell row

In the dumbbell row, you will work your upper back. That is, the infraspinatus muscle, the deltoid, the rhomboids and the lats.

Stand with your knees slightly bent and your back straight but leaning forward. With your arms straight and the dumbbells at the knees, bend your elbows and bring the dumbbells toward your hips .

You should feel the scapulae coming closer and the elbows moving in a straight line. You should also notice tension in the biceps, triceps, shoulders, and chest.

Remo con mancuernas, un ejercicio para trabajar la espalda

3. Back flights with dumbbells or birds

In the later flights with dumbbells , an exercise also known as birds, you will work the upper part of the back and, especially, shoulders and rhomboids.

You should place your back forward with your knees semi-bent. From this position, place the dumbbells at the level of the knees, bend the elbows a little and raise the arms almost to the height of the shoulders .

The hands should never go higher than the elbows and you should control the movement at all times, looking for the right rhythm for the exercise.

4. Row with open elbows, among the best exercises with dumbbells to work the back

With the dumbbell open elbow row or, as it would be said in English, dumbbell wide row , you will work the middle and upper back area.

Stand with your knees and hips slightly bent and your back straight. With your arms at the knees, bend your elbows and raise them above your shoulders, bringing the dumbbells toward your chest . On this occasion, the shoulders should be parallel to the shoulders and not back as in the previous exercise.

5. Renegade dumbbell row

With the renegade dumbbell row you will work rhomboids, serratus, lats and deltoids. It is an exercise that also works all the stabilizing muscles of the body.

Stretch on the floor and on your back with your feet hip-width apart and your hands resting on the dumbbells. Raise a weight toward your ribs keeping your back straight and preventing your torso from rotating . Return to the starting position and do the same with the opposite arm.

It is a very complete exercise, but it requires some technique. If you want to do a simpler version you will have to support your knees on the ground while doing the lifts.

Ejercicios con mancuernas para trabajar la espalda

6. Romanian dumbbell deadlift

The Romanian dumbbell deadlift or, as it would be said in English, dumbbell Romanian deadlift , you will work lats, traps and extensors. The deadlift is one of the exercises that works the most muscle groups and that is part of almost all training routines.

Stand with your knees slightly bent, arms straight, and dumbbells at waist level. Lean your hips forward keeping your back straight and slowly drop the weights past your knees. Return to the starting position controlling the weight on the rise.

7. Opposite foot push-ups, one of the best dumbbell exercises to work your back

The push-ups on the opposite foot work the upper part of the back. Standing with your arm outstretched, bring the dumbbell to the opposite foot keeping your back straight . Hold the position for a few seconds and slowly return to the initial position. Do the same movement with the opposite arm.

It is important to maintain tension in the abdominal area so that you do not lose your balance and that your back bends.

8. One hand horizontal dumbbell row

The horizontal dumbbell row is an easy exercise that will work your upper back.

Grab a dumbbell and rest your opposite knee and hand on a raised surface that can double as a training bench. With your back straight, raise the dumbbell and bring it closer to your body, bringing your elbow back and keeping your arm parallel to your body at all times . Hold the position for a few seconds and go back down controlling the weight. You will have to do the same with the opposite side.

Now you know the best dumbbell exercises to work your back. When will you start putting them into practice?